Oats & Porridge
Oats and porridge are safe and highly beneficial during pregnancy. They are one of the best breakfast choices available, providing slow-release energy, fibre, iron, and folate.
Oats are completely safe and among the most nutritious foods you can eat during pregnancy. Porridge made with oats is an excellent pregnancy breakfast — it provides slow-release carbohydrate that keeps blood sugar stable, soluble fibre (beta-glucan) that supports digestive health and helps manage the constipation that is common in pregnancy, iron, folate, magnesium, and zinc. Beta-glucan, the specific type of fibre in oats, has also been associated with reduced cholesterol and improved blood sugar regulation, which is relevant during pregnancy when the risk of gestational diabetes increases. Oats in all forms are safe: rolled oats, steel-cut oats, jumbo oats, instant oat sachets, and overnight oats. Overnight oats are safe to eat cold from the fridge — there is no food safety concern about raw oats soaked in milk or yogurt. Flavoured instant oat sachets are safe but often contain significant amounts of added sugar — plain oats with your own toppings give you more control. Oat-based granola, oat bars, and oat biscuits are all safe. Oat milk (if fortified) is a good calcium source for those avoiding dairy.
What to be aware of
- All forms of oats — rolled, steel-cut, instant, overnight — are completely safe during pregnancy.
- Overnight oats soaked in milk or yogurt are safe to eat cold.
- Flavoured instant oat sachets are safe but check for added sugar content — plain oats with fresh fruit are a better option.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/