Oats is Good For Pregnancy Or Not? – Find Out here

• First Parents
• April 9, 2025

Pregnancy is a crucial time in a woman’s life. During this phase, a woman is encouraged to care for her health so she and the baby can be healthy. Doctors often suggest following good habits like eating well, not skipping breakfast, and avoiding alcohol. Among the many nutritious foods to eat, oats is good for pregnancy. It is not just healthy for the mother, but also for the baby. 

Eating oatmeal for breakfast energises your body and helps you start your day right. Pregnant women often feel nauseous, making it difficult to eat in the morning. But simple oat recipes like oats dosa, overnight oats, or oats upma are light and full of fibre. Also, it is a good source of protein and nutrients your body needs.

Talking about oats, some pregnant women may wonder if eating oats during pregnancy is safe. The short answer is yes. Read through this post to learn more about this topic and how to consume oats during pregnancy.

Oats Is Good For Pregnancy Or Not?

For those wondering whether oats are suitable for pregnancy, they are full of nutrients and support the health of both the mother and baby. It is a healthy food that is rich in Fiber, helps with digestion, and prevents constipation.

Oats also contain iron, which helps prevent complications like anaemia and folate. Additionally, it is a good energy source that keeps you full for longer. 

The good thing is that you can enjoy oats in various ways. For example, you can make oatmeal, smoothies, or baked goods. Just make sure to choose plain oats free of added sugar or flavours, as they are unsuitable for your health.

Nutritional Value Of Oats

Consuming oats has many health benefits, mainly because of their nutritional value. They are packed with essential nutrients, making them an excellent option for pregnant women. 

Here’s a breakdown of the nutritional value of oats per 100 grams:

• Calories – 389 kcal
• Fat – 6.9 g
• Saturated Fat – 1.22 g
• Monounsaturated Fat – 2.18 g
• Carbohydrates – 66.3 g
• Protein – 16.9 g
• Polyunsaturated Fat – 2.54 g
• Dietary Fiber – 10.6 g
• Sugars – 0.99 g
• Vitamin K – 1.9 µg
• Omega-3 Fatty Acids – 0.15 g
• Vitamin E – 0.43 mg
• Omega-6 Fatty Acids – 2.38 g
• Vitamin B1 (Thiamin) – 0.76 mg
• Vitamin B2 (Riboflavin) – 0.14 mg
• Sodium – 2 mg
• Zinc – 3.97 mg
• Copper – 0.626 mg
• Folate (B9) – 56 µg
• Calcium – 54 mg
• Iron – 4.72 mg
• Potassium – 429 mg
• Manganese – 4.917 m
• Magnesium – 177 mg
• Phosphorus – 523 mg
• Vitamin B3 (Niacin) – 0.961 mg
• Vitamin B6 – 0.119 mg
• Selenium – 34.4 µg

Why You Should Eat Oats During Pregnancy?

Pregnancy is a time when your body goes through many changes. Plus, your nutritional needs also increase. What you eat affects your health and supports your baby’s growth. This is why including the right foods, like oats, in your daily meals is so important.

Here’s why oats are a smart choice during pregnancy:

Beta Glucan-Rich Food

Digestive issues like constipation are pretty common in pregnancy. Since oats are rich in dietary fibre, especially beta-glucan, it helps keep your bowel movements regular. Eating a bowl of oatmeal in the morning can ease digestion and prevent constipation.

Great Source of Protein

Your growing baby needs protein to build muscles, organs, and tissues. Oats contain more protein than other grains, making them an excellent plant-based option. They provide around 11–15% protein and a good balance of other nutrients. While raw oats may be hard to digest, cooking them or soaking them overnight makes them much easier on your stomach.

Helps With Breast Milk Production

For those unversed, oats are known to improve milk supply. This happens because of beta-glucans that raise prolactin levels in your body and, thus, increase your milk production. Therefore, eating oats during pregnancy can help your body prepare for breastfeeding and have sufficient supply for your baby.

Natural Energy Booster

Feeling tired is common during pregnancy, especially in the early stage. You can have oats to boost your energy levels, as they are packed with healthy calories and carbohydrates. This can give you a quick energy lift to help you go about your day. You can either cook a warm bowl of oats in minutes or soak them overnight to enjoy them in the morning.

Packed With Important Minerals

Oats contain many essential minerals like potassium, magnesium, manganese, calcium, and phosphorus. These nutrients are key in strengthening your bones and improving nerve function. Additionally, it is essential for your baby’s development. Having oats regularly can help you meet these daily mineral needs with ease.

Satiating Food

Pregnancy cravings can hit hard, but snacking too frequently may cause you to put on extra weight. To avoid this from happening, you can have oats as they are filling and can keep you satisfied for extended periods. This way, you can manage your hunger better and not snack on processed or sugary foods.

Keeps Blood Sugar In Check

Maintaining stable blood sugar levels is essential when you are pregnant. Oats digest slowly because they are full of complex carbs. This helps prevent sudden spikes in your blood sugar levels and, thus, reduces the risk of gestational diabetes, a common problem faced by pregnant women.

Rich In Folic Acid

Folic acid is vital during pregnancy as it helps prevent congenital disabilities and supports your baby’s brain development. Since oats are a natural source of folic acid, consuming it in the early and later stages of your pregnancy can be highly beneficial. Add oats to your daily diet to ensure you get the required amount of this nutrient.

Types of Oats Safe for Pregnant Women

Now that you know the benefits of eating oats daily, let’s discuss the available options. Each type has its texture and cooking time, so choose the one you think is most appropriate for you.

Here’s a rundown of the common types of oats:

Rolled Oats

Also known as old-fashioned oats, these are the most popular available. They are made by steaming and flattening whole oats to make it taste better. The good thing is that rolled oats cook faster than other oats. Also, it has a soft, chewy feel that makes it easier to eat and digest. You can use them to make oatmeal, cookies, energy bars, and pancakes.

Instant Oats

They are quickest to make; they come cooked and dried, so you must add hot milk or water before eating them. The best thing about instant oats is the texture. They are soft and smooth and also available in different flavours. However, you should choose a plain version as extra sweeteners are unsuitable for pregnant women.

Steel-Cut Oats

Compared to other types of oats, steel-cut oats are less processed. They are just whole oats that are chopped into small pieces and can add a little crunch to your meal. However, these oats take longer to cook and have a nutty texture.

Side Effects Of Eating Oats During Pregnancy

While oats are a healthy food and safe to eat during pregnancy, they may have a few side effects that you should know about. If you notice any of these issues in your body, you should stop eating oats immediately.

• Eating oats in excess may cause loose stools or indigestion. This is why you should stick to a moderate amount to avoid discomfort.
• While oats are usually gluten-free, some people sensitive to gluten may also react to oats. If you have had issues with gluten before, it’s better to be cautious while adding oats to your diet.
• In rare cases, eating large amounts of oats without enough water can cause intestinal blockage. This is a hazardous thing; therefore, pregnant women need to be aware of these possible complications.
• Quick oats may seem convenient, but they often contain artificial flavours or added sugars that are not good for your body. Go for steel-cut or rolled oats, as they are natural and nutritious.
• Some pregnant women may feel gassy or bloated after eating oats. If this happens, you should reduce your portion size or switch to another type of grain for a while.

How To Eat Oat During Pregnancy?

Oats are an excellent food choice during pregnancy. But some people may find it bland or tasteless. However, it doesn’t have to be that way if you follow these fun and healthy ways to include it in your daily diet.

The Classic Way

The most common way to eat oats is by cooking them with water or milk. You can add honey or mix fruits like apples, bananas, or berries for sweetness. Eating oats in the morning gives you energy, keeps you full, and helps with digestion. If you want, you can also add nuts or seeds for extra nutrients.

Use Oats Instead of Regular Flour

If you enjoy baking, try using oat flour instead of white flour. Oat flour is not only healthier but also adds more Fiber to your diet. You can make pancakes, cookies, bread, or muffins. This is a smart way to turn your favourite baked treats into a healthier version.

Granola Bars

You can use oats to make granola bars, which are great snacks. These bars often include ingredients like nuts, dried fruits, and seeds that enhance their taste. But the best thing is that they are packed with fibre, iron, and healthy fats that are good for you and your baby.

Oats Pie

Yes, you read that right! You can also make pies using oats. All you need to do is mix oats with yoghurt, milk, and honey, and it’s ready. Add fruits or a small scoop of ice cream for a sweet touch. This can be a healthy dessert option if you eat it in moderation.

Tasty And Healthy Oats Recipes For Pregnancy

Eating well during pregnancy is very important, especially when enjoying food in the early stages is hard. However, adding oats to your diet can resolve that problem to a great extent. Here are two easy and delicious oat recipes you can try during pregnancy:

• Creamy Strawberry Overnight Oats

This is a leisurely breakfast, especially during the first trimester when morning sickness is common. The oats’ creamy texture and sweet flavour make it comforting and light on your stomach.

You will need:

• ½ cup of oats
• 5 strawberries, chopped
• ½ teaspoon vanilla essence
• 1 cup of canned coconut milk
• 1 tablespoon maple syrup or honey

Steps:

• Put all the ingredients together and blend them until smooth.
• Pour into a glass jar and refrigerate overnight.
• You can top it in the morning with a few seeds or nuts for added crunch and nutrition.

• Oatmeal with Fresh Fruits

This oatmeal recipe is perfect when you want something warm and filling. It’s loaded with healthy carbs, which give you energy during pregnancy.

You will need:

• 1½ cups of rolled oats
• 1 tablespoon honey, sugar, or maple syrup
• 1 banana
• 2 cups of water
• 2 cups of milk
• 1 apple
• 3 to 4 strawberries
• A small pinch of salt

Steps:

• Boil water with a pinch of salt in a pan.
• Add the oats and cook for a few minutes.
• Stir in the milk and sweetener.
• Cook for around 7 to 8 minutes while stirring it gently.
• Once it’s thick and creamy, remove from heat.
• Serve hot with your choice of fresh fruits on top.

Final Words

Oats is good for pregnancy if you eat them the right way. Adding it to your daily diet and consuming it in the morning has many benefits. It improves your digestion and is suitable for your baby’s development. Just make sure to drink plain oats that are free of flavours and sweeteners. If you notice any side effects, consult a doctor immediately.

FAQs

Can a pregnant woman eat oats?

Pregnant women can eat oats as they are a healthy meal and are full of nutrients like fibre, iron, and protein, which are suitable for both the mother and baby.

What is the best breakfast during pregnancy?

The best breakfast during pregnancy includes foods rich in fibre, protein, and vitamins.

Can oats be used in pregnancy?

Oats can be used in pregnancy in many ways. You can make oatmeal, oat dosa, oats porridge, or oats upma, as they are light and easy to digest.

What to avoid in pregnancy?

During pregnancy, it’s best to avoid raw or undercooked meat, unpasteurised milk, caffeine, alcohol, smoking, and junk food.

Are oats safe for babies?

Oats are safe for babies once they start eating solid food.

Is Saffola oats safe during pregnancy?

Saffola oats are safe to eat during pregnancy as they are rich in fibre, protein, and vitamins.

Is oatmeal good for you to get pregnant?

Oatmeal is a healthy food to include in your diet, especially if you are trying to get pregnant.

Which oats brand is good for pregnancy?

Popular oat brands like Quaker and Saffola are good choices during pregnancy.

Are oats good for post-pregnancy?

You can eat oats after pregnancy, too, as they help heal and improve digestion.