Can Babies Have Mushrooms?
Introducing solid foods to babies is an exciting milestone. A great goal during the process of starting solids is to introduce a wide variety of nutritious options. With their unique flavors and numerous health benefits, mushrooms can be a valuable addition to a baby's diet.
There are more than 2,000 edible varieties of mushrooms worldwide, with about 25 of them regularly eaten as foods. As a pediatric dietitian specializing in infant and child feeding, I love encouraging families to incorporate mushrooms early on into family meals and snacks so that kids develop an affinity for the flavor and texture with each exposure.
In this post, let’s explore the benefits of mushrooms, how to cook them, the potential risks of raw mushrooms, and highlight some of the best mushroom varieties for babies.
What are the health benefits of mushrooms for babies?
Mushrooms offer a new texture and taste experience for babies who are starting to eat solid foods, as well as numerous potential benefits for growth and development. Mushrooms provide essential vitamins such as vitamins B and C, as well as minerals like selenium, potassium, iron, zinc, and copper.
Fun Fact: Mushrooms can also be high in vitamin D if grown with exposure to UV light and UV-exposed mushrooms are one of the few natural food sources of vitamin D.
It's actually possible to enrich your own mushrooms in sunlight! According to a 2013 study (JNFS), sliced white button mushrooms can be reliably enriched by placing them outside in clear or partly cloudy weather for 15 min between 9:30 am and 3:30 pm.
Mushrooms are also relatively high in protein compared to other vegetables and are a good source of dietary fiber. Including fiber-rich foods like mushrooms in a baby's diet can help prevent constipation and promote a healthy digestive system.
Mushrooms contain various substances that may support immune function, including antioxidants. These compounds can help strengthen the immune system by removing harmful substances from the body, helping to protect babies from common illnesses and infections.
Edible mushrooms are not among the 9 most common allergens and are generally considered a low-allergenic food, and mushroom allergies are rare, although not impossible. As with any new food, introduce mushrooms gradually and keep an eye out for any adverse reactions.
When serving to a baby or child, mushrooms should be cooked thoroughly to enhance their digestibility and reduce the risk of microbial contamination.
What are the best mushroom varieties for babies?
According to the Academy of Nutrition and Dietetics, it’s best to “select mushrooms with a firm texture, even color, and tightly closed caps. They can be stored in the refrigerator in a paper bag or a partially opened zip-lock bag for up to one week but are best used within a few days.”
When choosing mushrooms for your baby, consider their flavors and textures. Listed below are a few varieties that are well-suited for introducing mushrooms to your little one's palate:
Button mushrooms are mild and tender, readily available in most grocery stores, and an excellent choice for beginners due to their delicate taste
Crimini mushrooms (also known as baby bellas) are the same variety as button mushrooms but are a little more aged, which gives a deeper, more earthy flavor
Shiitake mushrooms have a meaty texture and a distinct umami flavor
TIP: Be sure to remove the tough and dried-out stems before cooking
Oyster mushrooms have a delicate texture and a mild, slightly nutty taste; they are easy to cook and can be introduced as a delicious addition to your baby's diet
How to Cook Mushrooms for Babies
Cooking mushrooms is an excellent way to enhance their flavor, texture, and digestibility for babies. Cooking softens the mushrooms, making them easier to chew and digest.
If your baby is 6-8 months old and using the palms of their hands to pick up food, cut mushrooms into long strips. If 9 months old or older and using their thumb and first finger to pick up food, babies can eat mushrooms cut into small, bite-sized pieces (about the size of a chickpea).
Always start by cleaning your mushrooms with a damp cloth and removing any tough stems (don’t rinse or submerge your mushrooms or they will soak up too much water and become soggy), then chop mushrooms into your desired shape and size. Here are a few simple and healthy methods to prepare mushrooms for your little one:
Steaming: a gentle cooking method that helps retain their natural flavors and nutrients; place mushrooms in a steamer basket over boiling water and cook for about 5-7 minutes until they become tender
NOTE: Steamed mushrooms can be pureed or served as soft finger foods. To make a puree, add cooked mushrooms with a splash of olive oil into a blender or food processor and pulse until smooth
Sauteing: brings out their earthy flavors; heat a small amount of oil or butter in a pan and add the sliced mushrooms; cook them on medium heat until they become tender, slightly browned, and soft enough for your baby to chew easily
Roasting: preheat the oven to 400°F; toss mushrooms with a small amount of oil and seasoning if preferred; arrange them on a baking sheet and roast for about 15-20 minutes until they are golden and tender
Once your baby is comfortable eating mushrooms, try mixing them into recipes such as breakfast egg muffins, eggless vegan frittata, and this delicious fusilli, cheese, and vegetable casserole
What are the risks of raw mushrooms for babies?
While mushrooms offer plenty of nutritional benefits, it’s best to avoid serving raw mushrooms to babies and toddlers.
Raw mushrooms can be challenging for infants to chew and digest due to their rigid cell walls and indigestible fibers. Cooking mushrooms breaks down the chitin present in their cell walls, making them easier to “chew” and digest for babies.
Raw mushrooms may also contain harmful bacteria, such as E. coli or Salmonella, which can pose a significant health risk for young children. Cooking mushrooms helps eliminate potential microbial contamination and improves digestibility.
Some parents are nervous about the potential adverse health effects of mushrooms. Raw mushrooms contain a naturally occurring substance called agaritine, which has been studied as potentially carcinogenic (or cancer-causing) in mice; however, it is important to note that more recent studies have shown that it is not carcinogenic for humans.
Please also be sure NEVER to pick and eat your own wild mushrooms, as many poisonous varieties can look similar to safe types in the wild.
Are mushrooms a choking hazard for babies?
Mushrooms can be a choking hazard for babies if they are not prepared correctly. Always slice mushrooms into long strips or bite-sized pieces, making sure to slice through the stem as well. Always supervise your baby while eating and make sure they are correctly seated in an upright position in the high chair.
Can I feed mushrooms to my baby using the baby-led weaning approach?
Mushrooms are an excellent choice for parents using baby-led weaning. Once cooked, they are soft, easy to swallow, and pick up with small hands. If they become too slippery to pick up after cooking, roll them in crushed oat cereal or Cheerios, ground flaxseed, or cornmeal to provide extra texture and a nutrient boost.
Feeding cooked mushrooms to babies helps to develop fine motor skills and can be a nutritious and flavorful addition to their solid food journey. By introducing mushrooms gradually and selecting appropriate varieties, you can encourage a diverse and nutrient-rich palate for your baby.
Top Tips for Serving Mushrooms to Babies
🍄 IMPORTANT! Stick with store-bought varieties. (Some varieties of wild mushrooms are poisonous)
🍄 For babies using a palmar grasp, larger store varieties such as portobello tend to work better. Serve mushroom tops sliced, steamed, or gently sautéed until they are tender and easily smushed. If sautéing, be careful not to overcook so that they become hard
🍄 For babies using a pincer grasp, cut up cooked mushroom tops into chickpea-sized bites, making sure they are soft and easily smashable
🍄 Sometimes cooked mushrooms can be slippery. Try rolling in ground flaxseeds, whole chia seeds, hemp hearts, or nutritional yeast to help with grip
🍄 Mushrooms can also be finely chopped and added to recipes (like this frittata!)
🍄 Careful with the stem; best to remove or at least slice lengthwise into quarters, as stems can be a bit tough and shaped like other known choking hazards
🍄 Best to hold off on serving raw mushrooms until after age one
If you’re getting ready to start your baby on solids, download my FREE Baby-Led Feeding Essential Checklist to make sure you have everything you need to get started. You might also want to check out my online course for parents, based on my best-selling book, which will walk you through starting solids using a baby-led approach.
Also, did you know that you can help prevent food allergies by simply using real foods to feed your baby—and during the process, feeding your family can become so much easier because everybody eats the same thing (baby included)? To learn more, check out my new book! This accessible, practical guide is the only starting solids book you will need.
And if you're looking for more personalized nutrition support for your babies or kids, I am currently accepting new clients in my virtual private practice.
These soft, fluffy Breakfast Egg Muffins are protein-packed, nutrient-rich, easily customizable, and easy to make ahead for busy weekday breakfasts.