Beans of all kinds are very nutritious for little ones, but they can be tricky to eat for for babies just starting solids. Here is how to safely serve beans for baby led weaning babies 6 months and up.
This post has been written and medically reviewed by Kaleigh McMordie, MCN, RDN (Registered Dietitian Nutritionist).
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When Can Babies Eat Beans?
Babies can eat beans as soon as they are developmentally ready for solids, usually around 6 months of age. Because beans of all kinds are small and round, they could pose a choking risk, so make sure to serve them in an age appropriate way (as outlined below) and be sure they are fully cooked until soft before serving them to your little one.
How To Serve Beans for Baby Led Weaning
Any time you serve beans to baby, make sure they are fully cooked. They should be soft and squish easily between your fingers. Not only does this lower the risk of choking, it also eliminates risk of illness, as undercooked beans can pose a small risk for food borne illness.
Beans for Babies 6+ Months
For babies 6 months and up who do not yet have a pincer grasp, the best way to serve beans is to mash or puree them into a thick paste or mash. You can spread thinner, smoother purees onto lightly toasted bread fingers or strips of corn tortilla. For thicker mashes and those with more texture, allow baby to scoop the beans up with his hands, or offer on a preloaded spoon.
You can also mix mashed beans into another food, such as cooked rice, quinoa, or another small grain that baby can scoop up with hands or eat on a preloaded spoon. See How to Serve Rice and Beans for more details.
Beans for Babies 9+ Months
For babies who have developed a pincer grasp (using the index finger and thumb to pick up small objects) you can start offering individual beans, smashed to flatten the shape. This helps eliminate any choking hazard. You can also keep offering mashed beans and introduce utensils for baby to practice or play with (they likely won't use the utensil at this stage).
Beans for Babies 12+ Months
By 12 months, baby should be able to chew and swallow whole beans, so you can start offering whole cooked beans and beans in mixed dishes such as bean salads and soups. You can offer a fork for practice with stabbing beans, showing baby how to use it, or allow your little one to pick up individual beans with a pincer grasp.
How Much To Offer
Because beans are so high in fiber, they can cause gas or constipation - or even the opposite - in little ones, especially those not used to a higher fiber diet or who have not yet eaten beans. Start with very small portions - just a few beans. Increase the amount offered gradually as your child tolerates them.
Are Beans Healthy for Babies?
Beans are extremely nutritious for everyone, including babies! While various types of beans differ slightly in individual nutrients, in general all beans are high in fiber, and protein, as well as iron and zinc, two critical nutrients for growth that many babies don't get enough of. They also contain magnesium, calcium, potassium and B vitamins, including folate, B1 and B61.
Tip: Serve beans with a source of vitamin C (such as strawberries, bell pepper, kiwi, or oranges) to help baby absorb more of the iron!
Which Beans Are Best for Baby?
All beans have similar nutrient profiles, so serve the beans your family likes best! Popular beans in the US include:
- Pinto beans
- Black beans
- Navy beans
- Great northern beans
- Kidney beans
- Chickpeas (garbanzo beans)
Other varieties, including black eyed peas and butter beans (lima beans) are also appropriate for babies served in a developmentally appropriate way.
Canned vs Dried
Cooking beans from dried is more cost-effective and allows you to control the sodium and flavor profile. You can also make a larger batch and freeze or can some for later. Cooking dried beans does take more time, and often you have to remember to soak them overnight. Cooking beans in a pressure cooker can help speed up the process, especially if you forget to soak them.
Canned beans can be a little more expensive and you do not get to control the sodium level or texture. However, they are very convenient - especially when you have a little one (or maybe more than one!) to care for. If you are buying canned, look for low sodium or no added salt versions, and buy BPA-free cans.
Bottom line: both canned and dried beans are nutritious and affordable, so feel free to serve what your family prefers.
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FAQ
No. Bean allergies are rare, though they can happen, especially in people who are allergic to other types of legumes (such as peanut).
Yes. Because beans are small, round and can be firm, they do pose a choking risk. Be sure beans are cooked to a very soft texture and serve them in a developmentally appropriate way, as outlined above. Always supervise baby closely when eating anything!
Beans are high in fiber and can cause gas or bloating in babies who are not used to eating beans. Start with a very small amount of beans and gradually increase the amount offered. Soaking dried beans overnight before cooking can help improve digestibility.
The soluble fiber in beans can actually help constipation in many cases, but for new eaters, the high fiber may stop baby up for a little bit. Offer just a few beans at a time, and make sure your little one is drinking water with meals. If you notice discomfort and fewer bowel movements, you can try prune puree, prune juice, or other foods that help relieve constipation naturally. Soaking dried beans overnight can help improve digestibility.
Lectins, sometimes called anti-nutrients, are naturally occurring plant compounds that are present in beans and other foods in their raw state. They break down during soaking and cooking and are harmless to most people consuming a normal diet.
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