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Oatmeal: Perfect Breakfast Recipe For Lactating Mamas

Oatmeal: Perfect Breakfast Recipe For Lactating Mamas

Oh good old oatmeal – how many ways can I make thee?

I know. I know. Not too many people are looking for a recipe to make oatmeal.

But how many mamas know the perfect oatmeal recipe for a healthy postpartum rejuvenation and plentiful milk supply?

That’s what I thought.

Why Oatmeal Is A Great Postpartum Breakfast Choice

Oatmeal checks all of the boxes when it comes to eating a postpartum diet geared for an optimal recovery after birth. This easy-to-digest breakfast is nutritive, laxative and builds stamina; while being soothing, grounding and relaxing.

Benefits Of Eating Oatmeal After Birth

  1. Oatmeal is very grounding, soothing and even sedative. These are very desirable qualities to cultivate after the intensity of birth. Its vata soothing properties promote postpartum healing and deep rest.
  2. The relaxing effect of a warm bowl of oatmeal can assist a breastfeeding mama’s let-down reflex and therefore stimulate breast milk production.
  3. Oats are nutritive, they build stamina and help increase your vital life essence (Ojas).
  4. Oatmeal is demulcent and a high fiber laxative. It is a great choice to combat postpartum constipation!
  5. Oats (and dates) are a good source of iron and other nutrients which can counteract postpartum anemia.
  6. It is easy to digest, which is very important for a new mama’s sensitive digestion and that of her baby.
  7. Last but not least, it is cheap, easy to make and filling! A great choice if you don’t have a lot of support (and even if you do).

What Makes Oatmeal Magic For Mamas

All oatmeal isn’t created equal. This recipe is specific for your rejuvenation after birth. There are certain ingredients that should be included to maximize (I love that word!) your oatmeal’s healing potential.

Firstly, make sure to add lots of ghee (or sesame oil) to your oatmeal. It’s important to keep your internal tissues nourished and well-lubricated for your recovery, and a stoked milk supply. Adding a dollop of ghee to every meal will help you accomplish this.

Secondly, add some digestive spices. Oatmeal can be a bit heavy. It’s important to lighten it up with some yummy spices like cinnamon, ginger and nutmeg to make it easier to digest.

Thirdly, adding some extra rejuvenative fixings like fresh almond milk, ground flax seeds and dates will further its rejuvenative and lactation boosting properties. Who likes plain oatmeal anyway?

My final note on making the perfect postpartum oatmeal is to always cook it with at least twice as much water than normal. You want soupy oatmeal, not the “stick to your ribs” kind. It needs to be liquidy, slimy and smooth to have the desired effects of being digestible, calming and laxative.

Now enough with all the details, let’s make this!

Oatmeal: Perfect Breakfast Recipe For Lactating Mamas

Prep Time 2 mins
Cook Time 10 mins
Total Time 12 mins
Servings: 2 servings
Author: Ameya Duprey


  • 1 C rolled oats
  • 4 C water
  • 1 T ghee (sesame oil for vegans)
  • 1/2 tsp cinnamon powder
  • 1/4 tsp ginger powder
  • 1/8 tsp nutmeg powder
  • 1/4 C ground flax seeds
  • 5 dates (chopped)
  • 1/4 C coconut sugar or honey
  • Fresh almond milk (optional)


  • Add oats, water, ghee and spices to a heavy bottomed saucepan and bring to a boil.
  • Turn down to medium-low heat and simmer for 10 minutes. Cook until soft and soupy.
  • Turn off heat and add the sweetener, ground flax seeds and dates.
  • Drizzle with fresh almond milk and serve hot.


* Use only old-fashioned rolled oats or quick oats. Avoid oat groats, steel-cut oats and instant oatmeal for this postpartum recipe.


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  1. Isha

    Thanks for sharing this recipe. Could you please let me know after how many days of delivery can a new mom eat these oats?

    • Ameya

      Serve 3-5 days after birth and beyond.

  2. Susan

    What would be a good breakfast or meal option for immediately after birth?

      • Susan

        Thank you! I’m actually wanting to know for my daughter who is due any day now!!


I invite your questions and comments

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Not only does it give strength and vitality, it improves digestion and assimilation, as well as being superbly grounding and comforting. It is also an easily digestible complete protein

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Rice porridge, also known as rice congee throughout Asia, is the #1 dish to eat the first few days after birth. Traditionally used in both Chinese medicine as well as Ayurveda, this simple dish contains all the qualities necessary to jump start your postpartum recovery.

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Oatmeal: Perfect Breakfast Recipe For Lactating Mamas

How many mamas know the perfect oatmeal recipe for a healthy postpartum rejuvenation and plentiful milk supply?
That’s what I thought.

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About The Author


Hi Mamas! I am an Ayurvedic practitioner, Certified Massage Therapist, and an Ayurvedic postpartum doula (AyurDoula). I'm on a mission to spread the word on the importance of natural postpartum care and to help mothers and their babies achieve health and happiness during the very special and sacred time of postpartum motherhood.

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