When pregnant, knowing what’s safe to eat and drink can be challenging. If you’re craving a cup of tea, know there are safe teas to drink while pregnant. Plus, drinking tea is smarter during pregnancy than caffeinated drinks. Most healthcare professionals advise that you limit your caffeine intake to less than 200 milligrams per day.
We’ve gathered info on five types of tea that are fine to drink during pregnancy. (Some of them have even been shown to help in pregnancy and delivery!)
1. Ginger tea
Ginger is excellent for digestion, and it also helps clear up the congestion involved with the common cold. In addition, ginger is beneficial during pregnancy because it eases nausea and helps the process of digestion. Ginger tea is good, particularly during your first trimester when you might be dealing with morning sickness.
You can get pre-made ginger tea or try this DIY recipe:
- Chop up some ginger and put it into a teapot filled with water.
- Once it’s boiling, remove and enjoy.
- If you’re feeling sick, try putting in a little bit of honey and lemon.
And here’s a safe pregnancy replacement for a latte: boil some milk and add shaved fresh ginger. Let it simmer for just a little while, and then add honey to sweeten.
2. Peppermint tea
Peppermint is excellent for treating all kinds of stomach issues. Peppermint tea calms your stomach, which will be nice in treating the heartburn and morning sickness you may experience during your pregnancy. In addition, drinking peppermint tea before you go to bed can ease some of your muscle tension so that you can sleep better.
3. Stinging Nettle or “Nettle”
Nettle tea has many nutritional benefits: it’s loaded with iron, magnesium, and calcium, which are necessary minerals to get during pregnancy. It can also help with stomach issues such as IBS, constipation, and bloating.
Make sure to ask your doctor before you buy nettle tea. It has some stimulating effects, so many professionals recommend drinking it along with red raspberry leaf tea. Also, look for a nettle tea containing the leaf, not the root.
You can find nettle in many “mother’s teas” intended for pregnancy and breastfeeding since it helps with breast milk production.
4. Rooibos or “red bush” tea
Rooibos tea is one of the best types of tea for pregnant women. It’s caffeine-free, and in fact, many in South Africa give this tea to their children.
It’s packed with many anti-oxidant qualities, which is excellent for your skin! Rooibos is also high in calcium and helps with digestion and stomach issues. Unlike other teas, Rooibos tea also helps your body absorb iron, which is an important mineral for pregnancy and afterward.
5. Red Raspberry Leaf tea
Professionals often recommend red raspberry leaf tea to pregnant women because it’s believed to help tone and strengthen the uterine muscle. And a stronger uterine muscle will provide you with more efficient labor.
Red raspberry leaf tea has lots of magnesium, potassium, b-vitamins, and iron, and it helps with skin issues like eczema and allergies. However, because it fuels your uterine muscle, you’ll need to avoid red raspberry leaf tea during your first trimester.
These five teas are all naturally caffeine-free! (except if you add regular tea). Any of these types of tea will help soothe some of the many pregnancy-related complaints you have!
Serving Size and Frequency Recommendations
While these teas are generally safe during pregnancy, moderation is still important. Here are general guidelines for daily consumption:
- Ginger tea: 1-4 cups per day is considered safe. If you’re using it for morning sickness, start with 1-2 cups and see how you feel.
- Peppermint tea: 1-3 cups per day. While generally safe, some sources suggest limiting intake as excessive amounts may relax the uterine muscles.
- Nettle tea: 1-3 cups per day, preferably in the second and third trimesters. Always choose nettle leaf tea, not nettle root.
- Rooibos tea: 1-3 cups per day, though it’s so safe you can drink more if desired. This is one of the most unrestricted teas for pregnancy.
- Red raspberry leaf tea: 1-3 cups per day, but only in the second and third trimesters. Many midwives recommend starting around 32 weeks and gradually increasing intake.
Remember, these are general guidelines. Always check with your doctor about what’s right for your specific situation, especially if you have any pregnancy complications.
Teas to Avoid During Pregnancy
While many teas are safe, some should be avoided or consumed only in very limited amounts during pregnancy. Here are common teas to steer clear of:
Avoid completely:
- Pennyroyal: Can cause contractions and has been linked to miscarriage
- Black cohosh and blue cohosh: Can stimulate contractions
- Dong quai: May cause uterine contractions
- Ephedra (Ma huang): Linked to maternal and fetal complications
Limit or avoid:
- Chamomile: While small amounts (like one cup occasionally) are likely fine, large amounts may increase the risk of complications
- Licorice root: Can affect blood pressure and hormone levels if you take too much of it or use it for too long
- Fennel: In large medicinal amounts, may act as a uterine stimulant
- Sage: Can reduce milk supply and may have uterine stimulant properties
- Rosemary: Fine in food amounts, but medicinal amounts should be avoided
- Hibiscus: May affect estrogen levels and potentially cause complications
- Green and black tea: Not dangerous, but they contain caffeine. Keep your total caffeine intake under 200mg per day (one cup of green or black tea typically has 25-50mg)
When in doubt, carefully review the ingredient list of any tea blend, especially those marketed as “herbal” or “detox” teas. If you’re unsure about a specific tea, ask your doctor or midwife before drinking it.
Tips to Safely Prepare Your Tea
Properly preparing your tea ensures both safety and maximum benefits:
Water quality:
- Always use filtered or purified water when possible
- Bring water to a full boil to kill any potential bacteria
- Let boiling water cool slightly (about 30 seconds) before pouring over tea to preserve beneficial compounds
Tea source and storage:
- Choose organic teas when possible to avoid pesticide exposure
- Buy from reputable brands that test for contaminants
- Store loose-leaf teas and tea bags in airtight containers away from light, heat, and moisture
- Check expiration dates—old tea loses potency and flavor
- Avoid teas from bulk bins where you can’t verify freshness or origin
Preparation:
- For loose-leaf tea: Use about one teaspoon per cup and steep for 5-10 minutes
- For tea bags: Follow package directions, typically 3-5 minutes
- Wash fresh herbs (like ginger) thoroughly before use
- Use clean teapots and cups—give them a quick rinse with hot water before use
What to avoid:
- Don’t reuse tea bags or leaves multiple times, as this can increase bacterial growth
- Avoid leaving tea at room temperature for more than a few hours
- Don’t drink tea that smells or tastes off
Sweetening your tea:
- Honey is safe during pregnancy and adds natural sweetness
- Avoid artificial sweeteners if possible
- Limit added sugar to keep your overall sugar intake in check
- A squeeze of fresh lemon or lime adds flavor and vitamin C
By following these simple preparation guidelines, you can safely enjoy your pregnancy-safe teas and get the most benefit from them!
Editor’s Note: This article was originally published on October 12, 2022, and has since been updated.