Many new mothers wonder if drinking oatmilk is safe while breastfeeding. Oatmilk has become increasingly popular as a plant-based milk alternative, but there are some important considerations when it comes to consuming it during lactation.
What is oatmilk?
Oatmilk is a plant-based milk made by blending soaked oats and water together and then straining out the oat pulp. It has a creamy, milky consistency and mild, sweet oat flavor. Oatmilk contains vitamins, minerals and fiber but is naturally low in protein and healthy fats compared to dairy milk. Many commercial brands add extra ingredients like oils, salt, sugar and stabilizers.
Is oatmilk safe to drink when breastfeeding?
Oatmilk is generally considered safe to consume in moderation while breastfeeding. Oats are a gluten-free whole grain that contain many important nutrients for breastfeeding mothers like iron, zinc, manganese, magnesium, phosphorus and vitamin B1. The main concern with oatmilk is its phytic acid content.
Phytic acid in oatmilk
Oats contain phytic acid, also known as phytate. Phytic acid can bind to minerals like iron, zinc and calcium and prevent their absorption. This is usually only an issue when consuming large amounts of phytic acid. Having some phytic acid in your diet is fine, but too much can potentially lead to mineral deficiencies.
Soaking, sprouting and fermenting oats can help break down some of their phytic acid. Many commercial oatmilks also use heat treatment and enzymatic processes to reduce phytic acid levels. Buying an oatmilk that has been treated to reduce phytic acid can help minimize its impact.
Getting enough calcium on a dairy-free diet
Dairy milk is high in calcium, which is essential for you and baby during breastfeeding. Oatmilk is not a significant source of calcium. Each cup only provides about 1% of the daily recommended calcium intake, compared to 30% in cow’s milk.
If you are replacing dairy milk with oatmilk, you’ll need to intentionally include plenty of other calcium-rich foods in your diet like dark leafy greens, calcium-set tofu, canned fish with bones, sesame seeds, almonds and figs. Taking a daily calcium supplement can also help fill any gaps in your calcium intake.
Benefits of oatmilk while breastfeeding
Here are some of the positives of drinking oatmilk in moderation while breastfeeding:
1. Rich in vitamins and minerals
Oatmilk provides a variety of important vitamins and minerals, including:
- Manganese – An essential mineral that helps metabolize carbs, cholesterol and amino acids.
- Phosphorus – Important for bone health and cell repair.
- Magnesium – Supports bone density and muscle and nerve function.
- Iron – Helps prevent anemia and supports immune health.
- Zinc – Boosts immunity and wound healing.
- Vitamin B1 – Converts carbohydrates into energy.
These nutrients support your health during breastfeeding and can also pass to your baby through your breastmilk.
2. Contains fiber
Oatmilk is a good source of fiber, providing 2 grams per cup. Fiber supports healthy digestion and prevents constipation, which is common postpartum.
3. Naturally sweet
Plain oatmilk has a mildly sweet, cereal-like flavor so many moms prefer it over plain dairy milk. You can enjoy it without any added sweeteners.
4. Non-dairy and vegan
Oatmilk is a suitable milk alternative for vegan moms or those with dairy sensitivities. It doesn’t contain lactose or casein.
5. Low in saturated fat
Oatmilk only contains 2 grams of fat per cup, none of which is saturated. This makes it a healthy, low-fat choice.
Is flavored oatmilk okay?
Flavored oatmilks, like chocolate or vanilla, are fine in moderation while breastfeeding. However, be mindful of any added sugars, which can cause gassiness or fussiness in some babies if consumed in large amounts by mom. Read labels and look for unsweetened varieties or those without high fructose corn syrup.
How much oatmilk is safe per day?
There are no official guidelines on how much oatmilk is safe to drink while breastfeeding. Experts generally recommend limiting your intake to 16-32 ounces (2 to 4 cups) per day as part of a varied diet. This level is not likely to inhibit mineral absorption.
Drinking more than 4 cups per day could potentially impact your nutrient intake over time. Be sure to include other calcium, vitamin D and iron-rich foods in your diet as well. Listen to your body and baby’s cues too. If you notice an increase in gassiness or fussiness, try reducing your oatmilk intake.
Tips for drinking oatmilk while breastfeeding
Here are some tips for safely enjoying oatmilk during lactation:
- Choose an oatmilk fortified with calcium and vitamins D and B12.
- Pair oatmilk with iron-rich meals containing vitamin C to maximize iron absorption.
- Consume phytic acid-rich foods like oatmilk alongside minerals like zinc and iron to reduce inhibition.
- Soak, sprout or ferment oats before making homemade oatmilk to reduce phytic acid content.
- Drink oatmilk in moderation as part of a nutrient-dense, varied diet.
- Take a daily calcium supplement if needed to help meet needs.
- Look for oatmilks low in added sugars or salt.
- Talk to your pediatrician if baby seems gassy or fussy when drinking oatmilk.
The bottom line
Oatmilk can be part of a healthy breastfeeding diet when consumed in moderation. Limit intake to about 2-4 cups per day and be sure to get sufficient calcium, iron, zinc and other minerals from a variety of whole food sources. Check with your doctor if you have any concerns about drinking oatmilk or other dairy milk alternatives during breastfeeding. Focus on maintaining a balanced diet with plenty of nutrient-dense foods to support both you and baby.