Even though there is no evidence-based research that could back up oats as a milk supply booster for breastfeeding moms, there is a lot of actual positive feedback for it. Lactation consultants even recommend it because of its high nutrients, and it is safe. In addition, oats are high in iron, and since low iron can lead to a decrease in milk supply, they thought getting high iron will do the opposite.
Any oats will do, rolled oats, old-fashioned oats, steel-cut, instant, quick-cooking oats, feel free to find the oats that work for you.
Most lactation recipes nowadays include oatmeal as one of the main ingredients, and oatmeal lactation snacks are getting high demands each day.
You can cook your oats in many different ways, experiment with toppings, and get creative with nuts, milk, and sweeteners. Here are some delicious ways to prepare your oats.
4 ways to cook/prepare steel-cut oats
1. Stove Top
Simmer for 25-35 minutes, stirring continuously near the end.
2. Instant Pot
You can “set it and forget it” and don’t need to stir.
Use the sauté function, melt a tablespoon of butter in the insert of an Instant Pot.
Add the oats, then toast for 5 minutes.
Add water, cook on high pressure for 2 minutes, followed by a full natural pressure release (20-25 minutes).
3. Slow Cooker
Cook on low for 6-8 hours. You may want a slow cooker liner as it can tend to burn and stick towards the end of the cooking time.
Believe it or not, you can prepare overnight steel-cut oats without cooking, and you can prep multiple portions in 10 minutes or less!
Portion your oatmeal into different containers using jars or containers.
Add your liquid and flavorings: almond milk, maple syrup, and vanilla extract.
Give it a good stir, and let the oats sit in the fridge overnight.
Steel-cut oatmeal recipes to boost milk supply
1. Quick pot lactation oatmeal
Add oats, coconut, and nuts in a pot, cook for 2-3 minutes until ingredients are fragrant, stirring continuously. Then add coconut milk, water, and sweetener.
Mix everything together, cook for few more minutes until oats are cooked. Add your toppings of choice and serve!
- 1 cup steel-cut oatmeal
- 1/2 cup unsweetened shredded coconut
- 1/4 cup sliced or crushed nuts
- 1 can coconut milk
- 3/4 cup water
- 2 tbsp sweetener of choice
2. Overnight steel-cut oats
Mix oats with milk, a bit of sweetener such as honey or maple syrup, and other flavors that you like. Fruits and nuts are usually what go in the jar overnight.
- 1 3/4 cups milk any kind you like
- 1 1/2 tablespoons honey or maple syrup
- 1 1/2 tablespoons peanut butter or other nut butter of choice (optional)
- 1 cup uncooked steel cut oats you can also use quick-cooking steel cut oats; the final oatmeal will have a softer, less chewy texture
- 1/2 teaspoon salt
3. Savory steel-cut oats
For a savory treat, add oats and replace your milk or water with chicken stock and let it cook, stirring continuously.
Add 2 veggies of your choice like peas, bell peppers, etc.
On to another pan, cook a poached egg. Once the oats and veggies are cooked, top it with avocado, your poached egg, and season with salt and pepper.
- 1 cup steel-cut oatmeal
- 1 1/2 cups chicken stock
- 1/4 cup of veggies of your choice
- 1 egg
- 1/2 avocado
What is the best type of oats for breastfeeding?
This is all a matter of preference, different oats are prepared/cooked in different ways, but they do have the same amount of nutrients when consumed.
Which are better, steel-cut or instant oats?
Anything from steel-cut to oat flour will work, but instant flavored oats are generally less healthy than steel-cut because of the added sugars and artificial flavorings.
Steel-cut oats, on the other hand, being more whole, take longer to digest, which could make you fuller longer and controls blood sugar better. But as far as increasing your milk supply, oats are oats.
There is no doubt that oats are one of the most nutritious foods, and the health benefits it provides, especially to breastfeeding women, are great.
Play around with the flavors from fruits, milk, nuts since oats can be mixed to sweet, savory, and even a little sour combination. Based on the breastfeeding moms who swear by oats to help their milk supply increase, daily consumption is best to get the most result.
Feel free to share with us your thoughts or questions in the comment section below; stay healthy and safe!