Lactation Oatmeal

Lactation OatmealIf you’ve done any research on foods that boost lactation, you’ve probably read that oatmeal is often recommended.  For this reason, I have oatmeal every day for breakfast!  I have a few things I add to it to make it extra “milky,” and I have quite the little system for preparing the oatmeal ahead of time that I’ll share with you!

First, I’ve read that old-fashioned oats are better than the quick variety for lactation, so I start with those.  Oats are considered a galactagogue (my new favorite word – it means something that increases lactation) because they contain a lot of iron and fiber.  In addition, they are full of healthy calories, something nursing moms need a lot of.  It’s also said that since oatmeal is a warm comfort food, that can promote relaxation, and therefore encourage let down.  To my oatmeal, I add ground flax seed and brewer’s yeast for even more of a boost.  Brewer’s yeast a great source of B vitamins, which are essential to women’s health, and provides a boost of energy and increased sugar metabolism.  (Women have claimed for years that having a beer has a positive impact on lactation, so there you go.)  Flax seeds are chock full of fiber and omega 3s, again, both of which are also essential to nursing moms’ health.  Omega 3s not only improve milk quality and hopefully quantity, but also boost brain function, memory, joint lubrication, and help to regulate hormones and decrease postpartum depression.  Ground or milled flax seed can be found readily in most grocery stores now, but brewer’s yeast can be more of a challenge to get a hold of.  I found it in the bulk bins at a small health food store we have in town, and it’s really inexpensive!  Some people mix brewer’s yeast and drink it as a supplement.  I have tried this, and if you have any kind of gag reflex, I would not recommend it.  I can tolerate a lot, but it was pretty bad.  So when you put it in food, you kind of have to be careful that you do not overdo it or the flavor will suffer.

For added flavor in my oatmeal, I always add two different kinds of chopped dried fruits before I cook it to allow the fruit rehydrate, along with some fresh berries afterwards if we have any.  But that is obviously variable to your taste.  I mix it up between dried cranberries, cherries, blueberries, apricots (which are also said to be good for lactation!), apples, and bananas (which I add after cooking so they don’t get soggy).  And you can’t forget the cinnamon and salt.  You must have salt!  It might sound weird, but it’s bland without it.

Lactation Oatmeal

As you can imagine, by the time you add all of these extra things to the oatmeal, it can be very time consuming.  Not to mention the whopping three minutes it takes to nuke the old-fashioned oats.  So, this is where my super secret storage system comes into play.  I get regular old sandwich baggies, and fill about 10 at a time with all the makings of my oatmeal concoction (except the brewer’s yeast – I don’t freeze that because I’m not sure if the freezing process damages the yeast) and them store them in the freezer.  Then, all I have to do in the morning is empty a packet into a bowl, add the water, cook it, and then add the fresh fruit and some honey.  So much quicker and more convenient!

Lactation Oatmeal

So that’s the basic framework for my lactation oatmeal, but feel free to mix things up to make it your own!

Lactation Oatmeal


  • ½ cup old-fashioned oats
  • 2 teaspoons ground flax seed
  • ½ teaspoon brewers yeast
  • pinch of salt
  • ¼-1/2 teaspoon cinnamon (to your taste)
  • 1 cup water
  • 0 to 4 Tablespoons of milk (to your desired consistency)
  • 1-2 teaspoons of honey (or any sweetener you like)

Optional add ins:

  • dried fruit, such as cranberries, cherries, blueberries, apricots, apples, bananas
  • nuts
  • fresh fruit


Add oats, flax seed, salt, cinnamon, and dried fruit (or your pre-packaged packet) to a microwave safe bowl.  Add brewer’s yeast and 1 cup of water and stir.  Microwave on high for three minutes.  For best results, stir every minute for more even cooking and a creamier consistency.  Stir in honey, nuts, and milk until you reach your desired consistency.

Lactation Oatmeal


32 thoughts on “Lactation Oatmeal

  1. Cara, I love this recipe! It will surely save me a lot of time with my busy morning routine and be such a help with returning to work and still maintaining my “supply”. Thank you!

    1. Good catch. That was an error. You can add brown sugar to your taste if you’d like to sweeten it up. I prefer honey for my sweetener. 🙂

  2. FYI, brewer’s yeast is not active yeast which is why it’s shelf life is so good without having to be sealed or kept in the fridge. You should be able to freeze it without issue and it’s main health benefit (the abundant B vitamins) will not be harmed.

  3. If you make these in own zip lock bags can you add brewers yeast or can you only add that before cooking? Thanks

    1. I did not add it in the baggies, but someone recently told me brewer’s yeast is not active yeast, so it should be able to be frozen without losing the benefits.

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  5. Hi there,
    I am just a few weeks out from having our little one and I wanted to get these ready. Do you think its too soon to pack these up and put them in the freezer? Should I wait until he is born?

    1. Hi, I think it would be totally fine for you to have these in the freezer. There won’t be a problem with them lasting. You won’t likely need them for a while even after your baby is born though. Most women’s supply is abundant at first and then levels off after several weeks or even a couple of months. Hope that helps!

  6. Thanks or this great idea. My baby’s at ten months now and I’ve been having these recently to help with the pumping supply. i made a compote to go with it that helps mask the bitterness.

    1. Just to preserve them longer. If you use nuts, they have oil, which will spoil. Freezing them will help them stay fresh longer.

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