Learning How To Forage for Food

Have you ever been hiking in the woods, seen some berries or mushrooms, and wondered, “Can I eat that?” It’s not a stretch to say that your answer could mean life or death.

That’s because poisonous plants grow amongst the many tasty treats found in nature. So, if you’re going to forage for food, it’s important to know what’s safe to nibble on and what should be left alone.

We asked wilderness medicine specialist Christopher Bazzoli, MD, and registered dietitian Beth Czerwony, RD, LD, for tips on how to grocery shop in the great outdoors.

What is foraging?

Foraging is the act of gathering food from nature. For most of human history, people collected wild plants, fruits, nuts and roots to eat and silence grumbling stomachs. It’s how our ancient ancestors survived.

It was a learned skill — and if you weren’t good at it, odds were, you weren’t around long.

Today, of course, times are different. The closest most of us come to “foraging” is picking out the freshest fruits and vegetables at the grocery store. We’re not worried about whether they’re edible.

But interest in foraging in the wild has grown in recent years for a variety of reasons, ranging from food insecurity to a desire to reconnect with nature.

“I commend people for wanting to reconnect with our land and food sources,” says Dr. Bazzoli. “But this isn’t just something that you should start one day. There’s a lot to learn to forage safely.”

How to identify safe wild food

Plants in nature don’t come with warning labels. If a berry, mushroom, nut or plant leaf is poisonous … well, that’s just something you need to know when you come across it out in the wild.

“That’s why you should NEVER eat anything you pick unless you’re absolutely sure it is safe, or an expert confirms it is OK,” stresses Czerwony. “This isn’t a time to take chances.”

To learn how to forage, Dr. Bazzoli and Czerwony recommend:

• Taking a local foraging class with an experienced guide
• Joining a mycology (fungi) or native plant club
• Going on a guided plant walk offered by parks, nature centers or schools
• Enrolling in a botany or wilderness survival course

Do not rely on social media apps or guidebooks to start foraging either, as it can be difficult to tell the difference between some edible and poisonous plants and mushrooms.

“This isn’t a skill you should be learning from TikTok,” emphasizes Dr. Bazzoli. “Look to get some expert, hands-on training so you can feel confident you know what you’re looking at when you forage.”

Risks of eating poisonous plants or mushrooms

The name alone — poisonous plants and mushrooms — indicates that these items should not be on the menu when you’re adventuring through nature.

Eating a poisonous plant (like poison hemlock) can cause effects ranging from mild to life-threatening, depending on the species, amount eaten and the person. Food poisoning symptoms or outcomes could include:

• Nausea, vomiting, diarrhea or stomach pain
• Dizziness, confusion and weakness
• Rapid or irregular heartbeat
• Trouble breathing
• Seizures
• Liver, kidney or nerve damage
• Paralysis
• Death in severe cases

If you or someone you’re with experiences symptoms after eating a poisonous plant or mushroom, call 911 or your local emergency number right away, urges Dr. Bazzoli. Do not wait to see if symptoms get better or worse.

If possible, keep a sample of the plant you consumed or take a photo of it for identification.

Foraging myths

There’s a lot of misinformation and bad advice when it comes to identifying food that’s safe for consumption while foraging. Don’t make these assumptions:

• If animals eat something, it’s safe for humans. Birds, deer and other forest critters have different bodily systems than people. “They may be able to eat things that are toxic to you,” says Czerwony.
• Natural means safe. A significant number of plants and mushrooms found in the wild contain toxins — again, including some that can be deadly.
• You can identify safe plants by look, taste or smell. There are poisonous plants that taste sweet or mild and smell pleasant. In many cases, you won’t know there’s a problem until you experience symptoms after ingestion.
• Poisonous plants look dangerous. There’s no single rule for spotting harmful plants. In fact, many look similar to ones that can be eaten — which is why training is so essential.

Other foraging tips

A few other general guidelines to consider if you want to start foraging for food.

• Look for pristine settings. Foraging is best in areas far removed from daily life. If you’re near a roadway, for instance, toxins could be in the soil. “Anything in the soil is going to affect the plants in it, too,” notes Czerwony.
• Stay in areas you know. Don’t assume your local foraging knowledge applies to another region. You may mistakenly eat from a poisonous plant that looks similar to what’s safe near your home.
• Know the rules. Foraging may be restricted or banned in parks, nature preserves or protected areas. Check the rules that apply to the area you plan to forage in.

Final thoughts

Foraging can be a hugely rewarding and healthy activity as you wander the landscape in search of edible delights.

But it’s important to start your hunt with plant knowledge so your foraging adventure doesn’t end at a doctor’s office.

“Safety and preparation don’t get the glory,” says Dr. Bazzoli, “but they’re the heroes of foraging.”