Benefits of Oats: Breastfeeding, Energy and Digestive Comfort

Long-lasting energy and satiety

thanks to its beta-glucans and complex carbohydrates, oats release their energy gradually to help prevent energy dips between meals. A great ally for busy days as a new mother, particularly useful in the postpartum period when daily life leaves little room for lengthy mealtimes. Ideal at breakfast in the form of porridge or granola.

Traditional use among new mothers

long consumed in Northern Europe by breastfeeding women, oats are one of those comforting foods associated with motherhood. While the scientific evidence on their direct effect on lactation remains limited, they form part of a gentle and nourishing routine appreciated by new mothers, and may support mood thanks to their antioxidant properties.

Interesting digestive properties and nutritional profile

its soluble and insoluble fibres support digestive comfort, while its richness in magnesium, plant-based iron and protein complements a balanced diet.

Origin and description

Oats (Avena sativa) are a cereal belonging to the Poaceae family, cultivated since Antiquity in temperate regions and particularly popular in Northern Europe.

Son grain renferme un cocktail intéressant de nutriments : des béta-glucanes, fibres solubles à l'action démontrée sur le cholestérol avec plus de 3g par jour, des protéines végétales contenant des acides aminés essentiels, du magnésium, du fer, du zinc, du manganèse, des vitamines du groupe B et des composés antioxydants. Cette densité nutritionnelle en fait une céréale précieuse pour soutenir la vitalité au quotidien, en grossesse, en post-partum et pendant l'allaitement, périodes où les besoins en énergie et en minéraux peuvent augmenter. Les formes complètes, sans gluten et bio préservent au mieux les propriétés et les micronutriments.

Sous forme naturelle, l'avoine est omniprésente : flocons d'avoine pour le porridge ou le bowl du petit-déjeuner, son d'avoine en saupoudrage, granolas et muesli, biscuits, pains et galettes, mais aussi recettes salées et boissons végétales comme le lait d'avoine. Ses cousines céréalières, l'épeautre, l'orge, le seigle ou le blé, partagent une partie de ses atouts nutritionnels, mais l'avoine se distingue par sa teneur exceptionnelle en béta-glucanes :

Céréale

Teneur en béta-glucanes (pour 100 g)

Avoine (flocons)

3 à 5 g

Orge

3 à 4 g

Seigle

1 à 2 g

Blé

moins de 1 g

Pour mieux profiter de ses propriétés et limiter les risques d'inconfort, il convient de boire suffisamment d'eau et d'associer l'avoine à des fruits et oléagineux. Ce type de petit-déjeuner contribue au confort digestif et au plaisir gustatif des recettes du quotidien. Les apports en fibres et antioxydants restent variables selon la quantité consommée, le type de produit choisi et la qualité de la culture.

Sous forme de complément alimentaire et en snack fonctionnel, l'avoine se retrouve en : flocons précuits, son concentré en béta-glucanes, barres de céréales, biscuits et préparations maison. Une prise quotidienne d'avoine bio, complète et certifiée sans gluten si nécessaire est une bonne alternative aux céréales raffinées pour bénéficier d'un profil nutritionnel optimal. C'est le choix retenu par Jolly Mama dans ses snacks pensés pour la maternité avec Vanifique et Croquantissime, deux barres contenant 23% d'avoine sans gluten, et Jolly Bread, une préparation pour pain nordique contenant 42% de flocons d'avoine sans gluten en complément des graines. Milk Cookies met aussi l'avoine à l'honneur comme base céréalière d'une collation d'allaitement gourmande. Pour la routine du matin, les granolas et porridges Jolly Mama en proposent également. Les critères de qualité à privilégier sont l'origine biologique, la traçabilité des grains et si possible l’absence de gluten.

Femme enceinte souriante tenant un encas Croquantissime Jolly Mama – snack riche en fer pour la grossesse

Vanifique

Snacks vanille macadamia grossesse et conception

400 μg de vitamine B9 (dose recommandée)

Forme naturelle hautement assimilable par le corps

Baby Project

Pregnancy

from

£16.07
£25.21
Croquantissime

Snacks enrichis en fer bisglycinate

Sans effet secondaire des compléments de fer

50% des besoins journaliers couverts dans un snack

For everyone

from

£18.22
£25.21
Add

Jolly Bread

Préparation pain nordique au magnésium

Enrichi en magnésium et source de protéines

2 tranches couvrent près de 50% des apports journaliers en magnésium

For everyone

from

£6.51
£9.56

Add
Add

Milk cookies

Lactation cookie mix

5-minute preparation before cooking

Makes approximately 10 large cookies

Breastfeeding

from

£8.87
£13.04

Add
Add

Peanut Mama

Peanut granola enriched with magnesium

Highly absorbed magnesium glycerophosphate

50% of daily requirements per serving

For everyone

from

£8.87
£13.04

Add
Add

Granochoc

Granola enrichi en fer chocolat coco

Sans effet secondaire classique des compléments de fer

50% des besoins journaliers couverts pour 100g de granola

For everyone

from

£8.87
£13.04

Add
Add

Porridge Forever

Organic vanilla and seed porridge

Rich in fibre, magnesium and vitamin C

No added sugars and low glycaemic index

For everyone

from

£8.87
£13.04

Add
Banana glow

Banana and chocolate collagen snacks

12 snacks of 45g

3g of collagen and 7g of protein per snack

For everyone

from

£18.22
£25.21
Banana glow individual

Banana and chocolate collagen snack

1 snack of 45g

3g of collagen and 7g of protein per snack

For everyone

£2.61
Cho-chocolat

Snacks chocolat pour l'allaitement

12 snacks de 45g avec DHA

Soutient la lactation grâce au fenugrec

Breastfeeding

from

£18.22
£25.21

Long-lasting energy
Its complex carbohydrates and beta-glucans release their energy gradually, for more sustained mornings and afternoons.
Digestive comfort and bowel regularity support
Its soluble and insoluble fibres contribute to regular bowel movements and digestive comfort throughout the day.
Satiety, balance and mood support
Its high fibre and protein content prolongs satiety and may support mood thanks to its antioxidant properties.
Cholesterol support and cardiovascular risk
Beta-glucan may contribute to the maintenance of normal cholesterol levels and to the reduction of the risk of heart disease.
Skin support and ally for new mothers
Rich in zinc, magnesium, and antioxidants, it provides comfort, minerals, and skin support with every snack.

How does it work? (The science bit)

Oats owe their nutritional benefits to one key player: beta-glucan, a soluble fibre found in the grain. During digestion, this fibre forms a viscous gel in the intestine that slows sugar absorption and captures some of the dietary cholesterol and bile acids. It is precisely this mechanism that explains the validated European claim on oats and cholesterol: a regular intake of 3 grams of beta-glucans per day may contribute to maintaining normal blood LDL-cholesterol concentrations and to reducing the risk of heart disease. Beyond cholesterol, this intestinal gel supports satiety, helps moderate blood sugar levels after meals, and nourishes the gut microbiome.

Oats also provide complex carbohydrates, plant proteins with their amino acids, magnesium, non-haem iron, B vitamins, manganese, and antioxidant compounds. This overall profile makes them a valuable cereal during the demanding phases of motherhood, such as the post-partum period and breastfeeding, when energy and mineral requirements may increase. Regular consumption may also support better sleep and skin health, linked to their zinc and antioxidant content. In products such as Milk Cookies and Vanifique by Jolly Mama, oats play the role of a nourishing cereal base, working in synergy with other actives selected to support new mothers.

Key takeaway: Oats are the cereal richest in beta-glucans, soluble fibres with well-documented effects on cholesterol, satiety, and blood sugar levels. 3 g of beta-glucans per day — roughly one large bowl of porridge — is enough to enjoy the benefits. They feature in Vanifique, Croquantissime (23% oats), and Jolly Bread (42%) snacks.

Our sources

Oats fit very easily into a daily routine: warm porridge at breakfast, flakes mixed into a yoghurt or plant-based milk, a cereal bar as a snack, a homemade cookie recipe, or a bowl with fruit and nuts.

Our 5-minute mum's porridge: heat 50 g of oats in 200 ml of plant-based milk, add a tablespoon of ground flaxseeds, stir for two minutes, then top with a piece of fresh fruit and a spoonful of nuts. Remember to drink water to support digestive comfort.

L'avoine est traditionnellement consommée par les femmes qui allaitent dans plusieurs cultures, et elle figure dans de nombreuses recettes de cookies de lactation. L'évidence scientifique directe sur un effet galactagogue reste cependant limitée à ce jour. Ce que l'on peut dire, c'est qu'elle s'inscrit dans une routine nourrissante et réconfortante. Pour explorer d'autres solutions naturelles pour booster la lactation, l'avoine peut être associée à des actifs comme le fenugrec ou la levure de bière.

Oats are a cereal that is generally very well tolerated, rich in fibre and easily incorporated into the diet. In some people, introducing fibre too quickly can cause bloating or mild digestive discomfort: it is better to increase intake gradually. Oats naturally contain avenin, a protein similar to gluten, but certified gluten-free versions exist for people with coeliac disease or gluten sensitivity.

Oats remain a very safe food for daily consumption. People with coeliac disease should opt for certified gluten-free oats. In the case of a specific digestive condition, such as irritable bowel syndrome or type 2 diabetes, seek advice from a healthcare professional to adjust quantities accordingly. During pregnancy, regular consumption as part of a balanced diet does not require any particular precaution.

The European health claim validated by the EFSA is based on an intake of 3 grams of oat beta-glucans per day. In practice, this equates to approximately 70 to 80 grams of dry oat flakes — the equivalent of a large bowl of porridge at breakfast or a generous tablespoon of oat bran. A regular daily intake is more effective than occasional consumption, and helps support cholesterol and blood sugar levels.

Oui, l'avoine est une excellente alliée du post-partum : ses glucides complexes apportent une énergie durable, ses fibres soutiennent le transit parfois ralenti après l'accouchement, et son magnésium contribue à réduire la fatigue maternelle. Elle peut aussi soutenir le sommeil, la peau et l'humeur grâce à ses minéraux et antioxydants. Elle s'intègre facilement à une routine de soutien post-partum, sous forme de cookies, de barres ou de porridge maison.

Load more questions

Oats: a traditional cereal and a delicious ally for breastfeeding and the post-partum period

Origin and description

Products containing it

Why are oats your maternity ally?

Long-lasting energy

Digestive comfort and bowel regularity support

Satiety, balance and mood support

Cholesterol support and cardiovascular risk

Skin support and ally for new mothers

How does it work? (The science bit)

Your questions, our answers.

Oats: a traditional cereal and a delicious ally for breastfeeding and the post-partum period

Origin and description

Products containing it

Long-lasting energy

Digestive comfort and bowel regularity support

Satiety, balance and mood support

Cholesterol support and cardiovascular risk

Skin support and ally for new mothers

How does it work? (The science bit)

Your questions, our answers.

How can I incorporate oats into a new mum's routine?

Can oats really support lactation?

Is oats well tolerated?

Are there any precautions to be aware of with oats?

How much oat do you need to benefit from the effects on cholesterol?

Are oats beneficial during the post-partum period?

Our other ingredients

Fibre