Are Oats Good for Breastfeeding Mums?

Oats are a total all‑rounder. Packed with goodness for your heart, your digestion, and your overall nutrition. They’ve also been a go‑to in traditional breastfeeding diets for years. While the jury’s still out on whether they officially boost milk supply (there's no formal studies with oats), they’re definitely a wholesome addition to your daily routine and a great idea for any lactating mum. 

P.S. Scroll to the bottom for a bonus Oat Slice Recipe

So why are oats so great for Breastfeeding Mums? 

1. Nutrient-Packed Profile

Oats are rich in complex carbohydrates, about 11% dietary fibre, up to 17% protein, and good levels of B‑vitamins (including folate), magnesium, manganese, iron, zinc, and selenium 

A typical dry serving (1/3 cup) provides 4 g of fiber which is super helpful toward the 28 g/day goal in breastfeeding nutritional guidelines 

2. Heart & Digestive Support

Oat β‑glucans (a soluble fibre), have been shown to lower LDL ("bad") cholesterol and total cholesterol by 5–10% when consumed at a dose of 3 g/day daily.

3. Traditional Lactation Aid (Galactagogue)

Oats are widely featured in lactation diets and cultural traditions as a galactagogue (a food believed to support milk supply).

Common lactation cookie blends combine oats with brewer's yeast, flaxseed, and often fenugreek, which have limited but evolving research backing 

4. Energy & Blood Mineral Balance

Breastfeeding increases caloric and mineral needs. Oats provide gentle, sustained energy, fiber for digestion relief, iron, and magnesium. All these nutrients are important for maternal health and might support milk production indirectly. 

5. Stress & Hormonal Support

Oats supply B‑vitamins that support nervous system function, which may help with postpartum energy levels and stress. These are factors that can influence lactation success indirectly. 

What Does Research Say?

While there is no conclusive clinical trial showing oats alone boost breast milk production, surveys show many breastfeeding women use galactagogues, including oats to help fuel their body. 

Oats are recommended by health authorities as part of a balanced lactation diet, particularly due to their nutritional content and overall safety profile 

Practical Tips for Including Oats

Use Sun Dried Rolled Oats rather than instant as they preserve fibre and nutrients better.

Aim for ½ to 1 cup cooked oats daily, or integrate into snacks like smoothies, bars, or milky porridges.

Combine oats with hydration, frequent feeding or pumping, and a balanced diet including leafy greens, legumes, nuts, brewer’s yeast, and seeds with phytoestrogens if appropriate. 

If concerned about milk supply or diet, consult a lactation consultant or healthcare provider.

GF Oat Slice Recipe

Here's a simple but delicious recipe using oats that our lovely Kym from Ecomm submitted while she is on Maternity leave. It's an easy to make, quick snack that gets your oat intake up. 

Ingredients

• 1 ½ cups GF Oats Oat Flour
• 1 ½ cups GF Oats
• 1 ½ cups desiccated coconut
• ¾ cup caster sugar
• 230 g butter
• ½ cup golden syrup
• Pinch of salt
• 1 ½ teaspoons bicarbonate of soda

Method

1. Mix together the dry ingredients (flour, oats, coconut, sugar, salt, bicarb).
2. Melt butter and golden syrup over low heat. Remove from heat and quickly stir in baking soda (it foams). Then stir the hot mixture into the dry ingredients.
3. Spread evenly into a lined and greased baking dish. Bake for 15 minutes until golden. Let cool for 1 hour.
4. Melt 300 g of chocolate and 1 tbsp of oil for chocolate topping. Pour over the cooled oat slice and set before slicing.
5. Enjoy

Looking for Oats free from gluten contamination? 

Our oats are the only oats in Australia & New Zealand that are tested to be nil gluten and free from gluten contamination in Wheat, Rye and Barley.

If you haven't tried our oats, or would like to reccomend our product to someone, we are offering our starter pack for FREE - just pay shipping. Use code OATYSTARTER at checkout 

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