From Gut to Gland: How Digestion Shapes the Nutrients in Your Breastmilk

By Hilary Metcalfe

When I was breastfeeding, one truth hit me harder than I expected: my body wasn’t just feeding my baby, it was filtering, transforming, and upgrading everything I ate into her first nutrition. Every sip of water, every snack, every herb, my gut was doing the unseen work of breaking it down, absorbing it, and sending it through to my milk.

But here’s the uncomfortable bit: if my digestion was off, if I skipped meals, ran on caffeine, or lived on “convenience food” between pumping and meetings — I could feel it in my energy and sometimes even in my supply. The gut really is the first step of lactation. What your body digests and absorbs is what your glands turn into milk.

That realisation is why I developed Breastfeeding Herbata. I wanted something easy, soothing, and bioavailable, a daily infusion that doesn’t just hydrate (and you need up to 3 L/day while nursing) but also feeds the gut with minerals and plant compounds known to support both supply and digestion.

Gut → Blood → Milk: The Nutrient Pathway

Breastmilk is extraordinary, a living fluid that adapts to your baby’s needs - but it relies on your digestion as the gateway.

• Fats: make up 40–60% of milk energy. The types of fat you eat (omega-3s, saturated, trans) alter the composition of your milk (Yi et al., 2021).
  

• Micronutrients: water-soluble vitamins like C, B-vitamins, and fat-soluble vitamins (A, D, K, E) fluctuate directly with maternal diet and gut absorption (Ballard & Morrow, 2013).
  

• Minerals: iron, zinc, and selenium partly reflect intake and bioavailability. If digestion is poor, transfer is impaired.
  

• The Microbiome: fibre and plant polyphenols nourish your gut bacteria, which in turn seed the breastmilk microbiome, shaping your baby’s immune system (Cortes-Macías et al., 2021).
  

In other words: your gut is your baby’s pantry. If it doesn’t digest well, the shelves are half-empty.

Breastfeeding Herbata: Digestion Meets Lactation

This is why I see herbal infusions not as “nice extras” but as functional tools. They’re hydrating, gentle on the gut, and rich in bioavailable plant compounds.

• Fennel: contains anethole, a phytoestrogen that can enhance prolactin and stimulate digestion.
  

• Moringa: clinical trials show it boosts milk within 48 hours while providing iron and vitamin A.
  

• Nettle & Oat Straw: calcium, magnesium, and silica support both bone protection (often depleted in lactation) and smooth digestive function.
  

• Tulsi & Vervain: adaptogens and nervines that calm cortisol, support oxytocin let-down, and improve gut motility under stress.
  

• Cinnamon & Cardamom: warming spices that improve circulation and post-meal blood sugar response.
  

Every ingredient is there not just for milk, but for the gut–gland axis: helping the body break down, absorb, and channel nutrients into breastmilk.

How I used it: I kept a thermos of Breastfeeding Herbata by my nursing chair. It was the simplest way to meet my hydration needs and feel like I was actively nourishing us both.

Pumpkin-Spiced Pancakes for Nursing Mamas

Digestion thrives on whole foods that are easy to break down, rich in fibre, and paired with fats for absorption. These pancakes became a staple for me, warm, gut-friendly, and milk-supportive.

Ingredients

• 260 g oat flour (or blitz rolled oats)
  

• ¾ cup roasted pumpkin purée
  

• 1 ripe banana (or 1 Tbsp maple syrup)
  

• 1 egg (or flax egg: 1 Tbsp ground flax + 3 Tbsp water)
  

• 60 ml plant-based milk
  

• 1 tsp baking powder + 1 tsp vinegar (to lift)
  

• Pinch of sea salt
  

• Spices: cinnamon, nutmeg, cardamom
  

• 2 Tbsp ghee or coconut oil
  
  

Toppings

• Sliced roasted apple or pear
  

• Handful of soaked dried fruit (Inca berries, cranberries, or figs)
  

• 1 Tbsp hemp seeds
  

• Maple syrup + squeeze of citrus
  

Why it works: oats provide beta-glucan (linked to improved prolactin response), pumpkin offers vitamin A and fibre, ghee supports fat-soluble vitamin absorption, and spices aid digestion. Hemp seeds add plant protein and omega-3s.

Tips for Supporting Digestion While Breastfeeding

1. Soak grains and seeds overnight: reduces phytic acid, improves mineral absorption.
   

2. Pair iron-rich foods with vitamin C: think nettle + citrus, or porridge + berries.
   

3. Choose cooked veg over raw salads: easier on the gut, especially postpartum.
   

4. Use rituals: sip your Herbata during feeds, make breakfast feel grounding, not rushed.
   

5. Don’t fear fats: they shape your milk’s fatty acid profile, supporting baby’s brain development.

Breastfeeding is often described as instinctive. But at the cellular level, it’s astonishingly technical. Nutrients must be digested, absorbed, transferred into blood, and secreted into milk. That journey, gut to gland, is the invisible chain that feeds our babies.

By focusing on digestion, we empower ourselves. Every infusion, every cooked meal, every intentional ritual isn’t just self-care,  it’s the blueprint for our child’s first nourishment. And with tools like Breastfeeding Herbata, that chain becomes stronger, steadier, and more joyful.

ABOUT HILARY

Hilary is the Co-Founder of the SABI, a Holistic Nutritionist, natural, whole foods Chef, product developer and advocate for women getting to know their bodies, cycles and selves better. Born in Los Angeles, California and raised in Baja California, Mexico, she now lives in Los Cabos with her partner Kees, a curly-tailed rescue dog from Curacao, Flint and her rainbow babies Paloma and Bea. 

HORMONAL & PROUD

Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI is changing the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and even, pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.

We invite you to get to know your body and its cycles better –– to really understand what is going on inside. Learn to use your hormones to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. We are here to help with the information, understanding and natural tools to support your body and the emotional process along with it.

DISCLAIMER

The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.

References

• Ballard O, Morrow AL. Human milk composition: nutrients and bioactives. Pediatr Clin North Am. 2013.
  
  

• Yi DY, et al. Nutrients and bioactive factors in human milk. Nutrients. 2021.
  
  

• Cortes-Macías E, et al. Maternal diet shapes breast milk microbiota. J Dairy Sci. 2021.
  
  

• Othman A, et al. Fennel and lactation outcomes. Phytother Res. 2018.
  
  

• Estrella MCP, et al. Moringa increases milk production. Philipp J Pediatr. 2000.
  
  

• Cohen MM, et al. Tulsi as an adaptogen. J Ayurveda Integr Med. 2014.