Oats in various forms have been utilized to help nursing mothers increase their milk supply. In fact, many nutritionists recommend oats when mothers are not producing enough milk.
Oat products are also packed with excellent nutrients. With that in mind, you may be wondering, Does oat milk help milk supply? and the answer is yes.
The article below will help you answer this question in detail and provide more valuable information. So, let’s get into the details!
Is Oat Milk Good for Breast Milk Supply?
Yes, you can expect your breast milk supply will be enhanced by drinking oat milk.
Oat products have been effective for many breastfeeding mothers. Nutritionists or experienced nursing mothers recommend drinking it after giving birth.
These drinks are derived from whole-grain oats. They had to go through a complex process involving many steps to create the extracted liquid, and they are nutritious oat products.
The products from oat are low in fat but high in calcium and other nutrients, making them the perfect choice for breastfeeding moms looking for healthy breakfast options.
One of the reasons oat milk can increase milk supply is that they provide a lot of iron. Anemia or low iron levels while breastfeeding can decrease your supply.
Another thought is that oat milk can lower total cholesterol levels and increase the “good” HDL cholesterol, and some other recommended herbs for breastfeeding moms also lower total cholesterol levels.
Benefits of Oats for Breastfeeding Moms
In addition to helping you improve your milk supply, oat milk and oat products also offer breastfeeding moms many health benefits. We will discuss all of them:
Help With Lactation
Many women are deficient in folate and iron during pregnancy, leading to anemia. You will probably face anemia even after giving birth.
This condition usually lasts from half a year to one after birth. So it is when oats come into play as it’s a great source of iron.
You will receive an abundant amount of additional iron by consuming oat products, strengthening your immune system. So it helps you combat common breastfeeding problems, such as:
- Clogged milk ducts
- Painful nipples
- Milk blebs
Oatmeal is also rich in phytochemicals, protein, beta-glucans, carbohydrates, and fiber. These substances can all positively affect breast milk in terms of both quantity and quality.
It is also a comfort food that can calm your body, stimulating the production of oxytocin. Oxytocin will stimulate the production of breast milk.
It can also reduce your cholesterol levels, make you healthier while breastfeeding, and improve lactation. So we recommend incorporating oats into your daily diet to increase your milk supply.
Oats are a good source of magnesium, which allows your body to metabolize glucose better.
Immune System Boost
Consuming oat products can strengthen your immune system, allowing your body to fight disease better. Oat products also contain Beta-glucans, which are great immune boosters.
Magnesium boosts your body’s ability to secrete insulin, which leads to a lower risk of diabetes.
Oatmeal does not contain common allergens such as dairy products, nuts, soy, and eggs. Yet, gluten can exist in it if it is mixed with products containing wheat.
Whole grain oats are gluten-free. So, it’s wise to check the packaging of your oat product to make sure it’s gluten-free if you’re gluten intolerant.
Low in Fat
Oat products are low in fat, making them ideal for those who want to stay in shape. They don’t contain as much fat as other non-dairy products. Therefore, you won’t need to worry about postpartum weight gain when consuming it.
Rich in Fiber
There is no denying that this drink provides more fiber than most non-dairy products.
Fiber helps you lower your cholesterol levels and prevent constipation. In addition, satiety may also allow you to control blood sugar, maintain a healthy weight, and reduce your odds of heart disease and some cancers.
How To Make Oat Milk for Lactation?
Consuming oatmeal alone can make you tiring. So it can be added to your coffee, smoothies, and cereal and utilized in various recipes.
Here are five recommended oat milk recipes for nursing moms:
1. Berry Oat Milk Overnight Oats
|Old fashioned rolled oats||1/2 cup|
|Oat milk||3/4 cup|
|Vanilla extract||1/4 teaspoon|
|Ground flaxseed||1 teaspoon|
|Chia seeds||1 teaspoon|
|Brown sugar||2 teaspoon|
|Fresh or frozen berries||1/4 cup|
Let’s start by mixing your dry ingredients with vanilla. Then, stir until thoroughly mixed.
Continue, stir in your milk and top the mixture with berries. After that, cover it and put it in your fridge overnight.
When ready to serve, stir and eat.
You can get creative by applying this recipe with raspberry, blueberry, blackberry, strawberry, etc. Alternatively, it is possible to utilize fruit like mango, peach, or banana.
2. Peanut Butter Chocolate Chip Overnight Oats
|Rolled oats||1/3 cup|
|Oat milk||1/3 cup|
|Softened peanut butter||1 tablespoon|
|Brewer’s yeast||1 teaspoon|
|Chocolate chips||2 tablespoons|
Mix the flaxseed, brewer’s yeast, and in your bowl.
Once you’ve mixed them all, it’s time to add honey, vanilla, milk, and softened peanut butter.
Continue to stir them. After that, cover this mix and put it in your fridge overnight.
When ready to serve, stir it in your chocolate chips and eat.
3. Oat Milk Smoothies
- Oat milk
- Frozen/fresh vegetables and fruits
- Added flavoring.
Let’s start by putting your milk in your blender and ensuring it’s no higher than the halfway point. After that, you need to put frozen ingredients, like vegetables, fruit, frozen juice, ice, etc.
Next, add any freshly sliced flavorings, such as vanilla, cinnamon, and peanut butter. Finally, blend your mix until even.
You can use cooked brown rice for more nutrition. It is a good idea for nursing mothers because they often do not have much time to eat when caring for their newborns.
Try the above recipe with a peanut butter banana or strawberry banana, or tropical fruit.
4. Oat Milk Latte
- Oat milk
- Flavoring (optional)
If you want to get a hot oat latte, you need to add warm milk to your brewed coffee. Blend or froth your mix together and enjoy while it is still hot.
If you want to get a cold oat latte, you need to mix cold milk with your chilled coffee. Then you need to add cinnamon and flavoring syrup to this mixture.
If you are avoiding caffeine, you can utilize decaf.
5. Fancy Breakfast Oatmeal
|Old fashioned oatmeal||1/2 cup|
|Brewer’s yeast||1 teaspoon|
|Oat milk||1 cup|
Gently boil your milk in your saucepan. After that, you need to stir in your other ingredients.
Lower the heat until you get medium-low heat, and let your mix simmer for seven minutes.
Remove your pan from heat. Then allow your mix to stand for two minutes. Serve when it is still warm.
It is possible to replace the molasses with maple syrup, honey, brown sugar, agave, etc.
You can use toppings, such as chocolate chips and fruit. You can thin and cool your mixture with additional milk.
What Makes Oat Milk Unhealthy?
While products made with oats offer you countless benefits while breastfeeding, you can run into trouble if you choose the wrong product.
Pick Products With Added Sugar
Many manufacturers add sources of sugar to their products to enhance flavor. The same can occur with oatmeal.
According to the AHA (The American Heart Association), Sugary Drinks, which occupies half of the sugar added in American diets, can harm your overall health.
In general, we recommend limited food and beverages that contain added Sugars because they can lead to a variety of chronic diseases. As recommended by AHA, it is best not to supplement more than 25 grams to 36 grams per day.
The products made from oats can contain carbs, some in the form of sugar, making them a naturally sweet taste. So you should aim to have no grams of added sugar per serving.
Last but not least, it is wise to read the nutrition information label that comes with your product to evaluate its inner sugar content. That way, you can choose sugar-free products.
Choose Products With Inflammatory Oils
Many products contain oils that act as emulsifiers. You can easily find them on the Nutrition Facts Label.
Oils, Such As Vegetables, Safflower, Sunflower, Corn, and Soy include high amounts of Omega-6 Fatty Acids. These acids can cause inflammation if you consume it too much.
If you regularly consume rich Omega-6 foods, choose products that do not include inflammatory oils. That way, you can limit the overall omega-6 of your consumption.
Opting for Flavored Oat Products
Flavored products like vanilla and chocolate may include more salt and sugar than unsweetened products.
So, you can always refer to the nutrition facts label to choose low-sodium and unsweetened products. The best thing is to limit each serving to 140 milligrams of sodium.
Pick Products With Many Preservatives
There is no denying that some brands include preservatives into their products to make these products last longer.
The fact is that FDA considers most food additives GRAS – Generally recognized as safe. Yet, we recommend avoiding them if you detect any side effects.
For example, some people report that they have gastrointestinal problems with Carrageenan. It is an additive, and you can find it in Xanthan gum and seaweed.
Buy Products That Are Not Fortified
In fact, homemade oat products or non-fortified products still provide users with a bit of fat, carbohydrate, and protein. Yet, they will not provide additional minerals and vitamins for you.
Therefore, fortified products are necessary, especially for people utilizing oat products to alternate dairy ones.
What’s more, if you are on a vegetarian or vegan diet, we recommend picking products fortified with the following nutrients:
- Vitamin B12
- Vitamin D
Pick Products That Contains Gluten
The fact is that natural oats do not include gluten. However, they can still be mixed with gluten-containing cereals, such as wheat, during production and processing.
If you have celiac or your doctor recommends you not tolerate gluten, you need to be cautious when buying oat processing products.
1. How Long Does It Take for Oats to Boost Milk Production?
Many breastfeeding moms typically notice the increase within one or two hours. As a result, if they ate it for breakfast, the next pumping session would typically have a boost.
2. How Much Oat Milk Should I Drink to Help Breast Milk Supply?
The recommended daily amount of calcium for nursing mothers is 1300mg. So, ideally, you should drink three and a half glasses daily.
You should also know the rule of thumb is to drink oat milk at least four to six hours before feeding your baby. However, it can vary depending on many factors, such as how often you feed, your body condition, the type of food you eat, and more.
3. Is Oat Milk as Good as Oatmeal?
Drinking oat milk is not good as having a bowl of oatmeal, and it doesn’t have the same nutrients as whole oats.
4. Which is healthier: Oat milk or dairy milk?
One of the most significant differences between oat milk’s nutrition and dairy milk is the nutrient profile. Oat milk delivers fewer nutrients than its dairy counterpart.
Furthermore, most of the nutrients it provides are fortified. It means they are added during manufacturing, as opposed to naturally occurring.
5. Can You Drink Too Much Oat Milk?
Nothing is excellent in excess. The best thing is to consume it in moderation. Specifically, three and a half glasses daily.
6. Does Oat Milk Make You Gain Weight?
It does not contain too many calories but is still rich in nutrients. Hence, you can safely add it to your diet without worrying about it getting in the way of your weight loss goals.
The Bottom Line
If you are looking for a way to increase your milk supply while breastfeeding, you should use oat milk.
While there’s still no scientific evidence that oat consumption and increased breast milk production have anything to do with each other, many breastfeeding mothers believe it. So, it’s worth a try.
Moreover, oatmeal brings a ton of health benefits while breastfeeding. Therefore, don’t forget to add it to your diet.