I’ve seen so many blog posts, articles, and recipe videos lately talking about “forgotten grains.” You know the ones — quinoa, farro, millet, amaranth. I thought I had a pretty good grasp on the list.
But then I stumbled across fonio.
I’d never even heard of it. And honestly, that surprised me.
What Is Fonio, Anyway?
Fonio is a tiny, ancient grain that’s been grown and eaten in West Africa for thousands of years. It’s sometimes called the “grain of life” — and for good reason.
It’s one of the fastest-growing grains on the planet, and it thrives in poor soil with little rain, which makes it incredibly important in regions that experience food insecurity.
Despite its deep cultural roots, fonio has stayed largely under the radar outside of Africa — until recently.
Why Had I Never Heard of It?
With so much global interest in plant-based eating and “ancient grains,” it feels odd that something as nutritious as fonio hasn’t gotten the spotlight. But when you really think about it, it’s not that surprising.
Fonio has been passed over by the global food industry for years — overshadowed by better-known grains that fit Western trends. And like many indigenous African crops, it hasn’t received the commercial attention or marketing push that other grains have.
This is part of a bigger pattern — where crops with long, rich histories in non-Western cultures don’t get the recognition they deserve until they’re “discovered” by mainstream wellness spaces.
Why Fonio Is Featuring On More Plates
After reading more about it, I started to understand why so many people — especially across West Africa — have held onto this grain for generations.
Here’s what makes it worth knowing:
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It’s naturally gluten-free, making it great for people with sensitivities.
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It’s full of iron, fiber, amino acids, and B vitamins — making it surprisingly nutrient-dense for such a small grain.
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It’s incredibly versatile — you can use it in place of couscous, quinoa, or even rice.
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It cooks in under 5 minutes — which is a bonus if you're time poor.
Fonio has a light, fluffy texture and I've seen it that paired well with everything from veggies to spiced stews.
A Grain With Deep Cultural Roots
Fonio isn’t a trend. It’s a tradition.
Across many West African communities, fonio is more than just food — it’s a sacred grain used in ceremonies and celebrations. It’s considered a gift from the ancestors and a symbol of nourishment, resilience, and connection to the land.
It’s humbling to realize that what’s just becoming a “health food” in the West has been a vital part of African diets for generations. And it’s a reminder that not all ancient grains need to be reinvented — some just need to be remembered and respected.
Whether you’re trying to diversify your pantry or simply curious about new ingredients, fonio is absolutely worth trying.
Related reading: 10 Best Fonio Grain Recipes You Must Try!
Have you heard of fonio before? If you’ve tried it, I’d love to hear how you use it in your kitchen.