Is Oatmeal Good for Pregnancy?

Oatmeal is a higher-fiber, lower sugar option for breakfast that ticks a lot of nutritional boxes. So lots of mamas-to-be might be asking themselves: Is oatmeal good for pregnancy, too?
For all you porridge or overnight oats fans out there, we’ve got good news.

Oatmeal is safe and healthy to eat during pregnancy.

Here, we take a look at the reasons why oatmeal is often included in the lists of top recommended foods for pregnancy — and share some of our favorite oatmeal toppings for breakfast inspiration.

In this article 📝

Is oatmeal a good breakfast for pregnancy?
Nutritional benefits of oatmeal during pregnancy
How much oatmeal is good during pregnancy?
Oatmeal topping ideas

Is oatmeal a good breakfast for pregnancy?

What should pregnant women eat for breakfast? Probably the same as everyone else – something slow-release, nutritionally balanced, low in sugar, and easy to prepare.

Oatmeal is an excellent choice for breakfast during pregnancy. Not only is it good for stabilizing your blood sugar, but it can also help to soothe a queasy stomach during those early waves of first-trimester nausea.

Nutritional benefits of oatmeal during pregnancy

It’s a source of fiber

Raw oats are almost 12% dietary fiber. Even processed oatmeal and rolled oats are still a good source of fiber, which is vital for heart health and good digestion (goodbye pregnancy constipation).

It’s full of healthy carbs

Oats are rich in complex carbohydrates. Your body digests these slower, which helps you avoid the blood sugar spikes that leave you feeling drained and hungry by 10 AM. This is a bonus if you’re at risk of developing gestational diabetes.

It’s rich in protein

A bowl of 100g of uncooked oats contains about 16.9g of protein. That’s almost a quarter of your recommended daily protein intake of 75g during pregnancy – before you’ve even washed up your breakfast bowl.

Pro protein tip: Preparing your oatmeal with a mixture of water and your preferred milk pushes the protein content even higher.

It’s full of vitamins and minerals

Oats are packed with a massive range of vitamins, minerals, and antioxidants that can help everything from lowering your blood pressure to supporting your baby’s brain development. Here’s how much one serving (half a cup) of whole oats can give you of the following all-star vitamins and minerals:

Magnesium: 30% of your recommended daily value to help build strong bones and maintain healthy blood pressure.
Manganese: 190% to support your baby’s cartilage as it develops.
Iron: 10%, which is crucial for avoiding anemia and for good muscle growth.
Zinc: 20%, to keep your immune system healthy.
Copper: 25% for building up those red blood cells as your blood volume rises.
Folate: 10%, which is the number one vitamin to include when you’re TTC and in the early stages of pregnancy.
Vitamin B1: 40% to help you keep your energy levels up.
Potassium: 10% to support your nervous system and reduce fluid retention.
Phosphorus: 40% for strong bones, muscles, and tissue repair.
Calcium: 4% for healthy bones.

How much oatmeal is good during pregnancy?

So, with all those benefits, is there such a thing as too much oatmeal during pregnancy?

Like everything, it’s best to keep to recommended portion sizes. Part of what makes oats so great is that they do contain higher levels of fats. The general serving size is half a cup of dry oats, which you then prepare however you like.

It’s also good to stick to plain raw or rolled oats where you can. Instant oats are more processed and lower in fiber, and some brands have a lot of hidden sugar.

Oatmeal topping ideas

Maybe we’ve convinced you of the nutritional benefits, but oatmeal doesn’t seem quite exciting enough to get out of bed for.

Thankfully, one of the best things about eating oatmeal while pregnant is that you can jazz it up. Here are some of our favorite toppings:

Cinnamon
Ground ginger
Pumpkin spice
Honey
Bananas
Crushed nuts
Milk
Cream
Maple syrup
Brown sugar
Frozen berries
Dried fruit
Applesauce
Chia seeds

So, what’s the bottom line? Is oatmeal good for you while pregnant?

The only reason to avoid oats completely is if you’re gluten intolerant. While whole oats don’t contain gluten, they have some similar proteins that can trigger a reaction.

Otherwise, you can now look forward to enjoying your new favorite pregnancy breakfast — one that’s not too hot or too cold, but just right.