Food tips

Tips, Common Foods, Safety and More

If you want to adopt a more sustainable lifestyle, foraging could become your new favorite hobby. This practice can help you try new and interesting foods, improve your nutrient intake, and even reduce your carbon footprint.

That said, it is essential that you educate yourself about foraging safety before you begin.

I first became interested in foraging after learning more about wild edible mushrooms. The photo below shows me with a lion’s mane mushroom that my husband and I found while hiking in Maine.

This article explains the basics of foraging, lists commonly searched foods, and provides tips on how to start foraging in rural and urban environments.

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The author with a lion’s mane mushroom that she foraged / Photo courtesy of Jillian Kubala

In ancient times, humans obtained food either by hunting animals and fish, or by collecting wild foods like plants, berries, and seeds.

The way we get food these days is very different. In industrialized countries like the United States, most people get their food from grocery stores or food delivery services.

Other than placing it in your grocery cart, preparing it, and eating it, you may have little involvement or personal connection with the food you eat.

However, there is a growing environmental movement that emphasizes growing your own food and supporting local agriculture. Foraging, or foraging for food in the wild, has also grown in popularity, especially among those who want to eat more sustainably.

While you might think that foraging can only take place in wild areas like forests, it is also possible in urban environments, such as cities.

This is because even the most urban settings have green spaces, including parks and yards, where wild edibles can grow. In rural and wild areas, edible plants like mushrooms, berries and green vegetables abound.

You may be interested in foraging for a variety of reasons, including hobbies, a feeling of being closer to nature, or the health benefits associated with eating local foods (1).


Foraging involves searching for edible wild plants, such as mushrooms or green vegetables, in both rural and urban areas.

Foragers often look for a number of wild edibles. Some focus on finding specific foods like mushrooms, while others collect all the wild foods available in their area.

Here are some of the most common foods targeted by foraging enthusiasts.


Mushrooms are extremely popular among foragers.

Many wild mushrooms are safe and highly nutritious to eat, including the hen of the woods, also known as maitake (Grifola frondosa) and oyster mushrooms (Pleurotus ostreatus) (2, 3).

Finding fungi requires a thorough knowledge of identifying fungi, as many poisonous wild species are easily confused with edible varieties. So, it is essential to search for mushrooms with an expert forager who can safely identify the edible types.

Green vegetables

Edible green vegetables are abundant in nature and can even grow in your own garden. In fact, what some people think of as weeds are wild green vegetables that you can incorporate into delicious dishes (1).

Wild lettuce, mallow, dandelion leaves, sweet fennel, plantain, purslane, lamb’s quarters, and chickweed are just a few wild green vegetables you can eat (1).

In particular, wild green vegetables are rich in many nutrients.

A study that tested wild greens foraged in California found that 1 cup of dock (Crispy rumex) exceeded the recommended adult intake of vitamin A, while 1 cup of mallow (Malva sylvestris) packed 27% more calcium than the same amount of whole milk (1).

The study also showed that with the exception of vitamin C, the wild green vegetables tested were generally more nutritious than kale (1).

Berries and fruits

You can find berries and other wild fruits like papayas and grapes in many parts of the United States.

Blackberries, raspberries, blueberries, blackberries, cranberries, blueberries, currants, lingonberries, bear berries and camarines are just a few of the berries that grow in the wild.

Studies note that wild berries and other edible wild fruits are exceptionally nutritious, containing a variety of anti-inflammatory compounds and antioxidants that may benefit your health (4, 5).

Other commonly searched foods

Although mushrooms, berries, other fruits, and green vegetables are some of the most popular forage foods, you can pick and eat a variety of other wild foods. Roots, nuts, seeds, and even seashells can be gathered from the wild, depending on where you live.

Seashells like clams and mussels are an excellent source of many nutrients and can be collected in some coastal areas.

Additionally, many foragers harvest wild onions, as well as burdock, chicory, and dandelion roots. These nutrient-rich roots can be added to a variety of dishes.

Some foragers also like to collect nuts and seeds like walnuts, pecans, acorns, and pine nuts.


You can look for certain green vegetables, berries, shellfish, mushrooms, and nuts depending on where you live.

Before you start foraging, it is essential that you educate yourself about the wild edibles in your area and that you learn about foraging safety and etiquette. While this hobby can be enjoyable and rewarding, it comes with several dangers.

Toxic lookalikes

As mentioned above, if you are looking for wild edibles that have poisonous or inedible look-alikes, like berries or mushrooms, it is important to always search for food with someone who has experience in it. identification of wild edibles.

Misidentification of wild foods can lead to serious illness and even death if you ingest poisonous plants, berries or mushrooms (6, 7, 8).

Even experienced pickers can make mistakes. In fact, the rule of thumb in the foraging community is the saying, “Don’t eat what you don’t know. You can also keep in mind the saying “Don’t snack on a hunch.” “

Both amateur and experienced browsers should be aware of the risks and always take the utmost precautions.

Risks in urban areas

In addition, it is important to know that some wild foods in urban areas are dangerous to eat. For example, fungi that grow along busy highways and green vegetables growing in areas treated with pesticides or herbicides should be left alone (9, ten, 11).

Interestingly, one study found that wild greens collected from industrial, mixed-use, and high-traffic urban areas in California had levels of pesticides, herbicides, and polychlorinated biphenyls (PCBs) below detectable limits.

The study also showed that after rinsing, even green vegetables from soils rich in heavy metals were safe to eat (1).

However, that doesn’t mean that all wild foods growing in urban areas are safe. No matter where you’ve picked them, it’s important to rinse wild foods like green vegetables thoroughly before eating them to reduce the risk of chemical or heavy metal contamination.


Foraging can be dangerous due to your exposure to both poisonous plants and toxic chemicals. Beginners and experts alike should therefore apply appropriate security protocols.

If you’re interested in foraging, it’s important to understand the risks and take the time to learn about local wild foods before embarking on your first foraging expedition.

Here are some tips for beginner pickers:

  • Enlist the help of an experienced forager. Beginners should team up with an expert forager who can teach them about local wild edibles and poisonous look-alikes.
  • Join a foraging club. Some areas have foraging clubs where novice and experienced hunters can meet and join together for group excursions.
  • Read and study. Consult a beginner’s guide before your first excursion to learn more about identifying wild edibles. Always bring an identification guide with you on foraging trips.
  • Know the prohibited spaces. While many areas are open to foragers, many are not. It is your responsibility to find out if foraging is allowed in the places you wish to go. Always ask for permission to forage on private property.
  • Be ready. Bringing appropriate clothing, footwear, foraging tools, food, and water is essential, especially if you are foraging in wild areas.
  • Be respectful. Always respect other browsers and the area in which you are browsing. Be courteous, don’t throw litter, respect the wildlife, and stay on the trail if necessary. Remember that foraging is not allowed in some national parks and wildlife sanctuaries.
  • Don’t monopolize resources. When looking for food, remember to leave resources for the local wildlife. Animals often depend on wild edibles like berries, so you should only take what you need.

Finally, remember the golden rule of foraging: “Don’t eat what you don’t know. If you are not 100% sure that a food is safe to eat, leave it alone.


Seeking help from experienced foragers, learning about locally available wild edibles, equipping yourself with appropriate tools and clothing, and respecting other foragers, as well as the land you are on, are all helpful tips for beginner browsers.

Foraging is a rewarding practice that you can do almost anywhere, even in urban areas. Wild edibles that you can harvest include green vegetables, mushrooms, berries, and roots.

Safe and responsible feeding is essential for beginners and experts alike. Beginners should always team up with an experienced forager to learn more about correct plant identification and other important practices.

Even though foraging takes patience, it is a very rewarding pastime for those who put in the time and effort.

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