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Reviewed content. Last updated: April 2026.
When you are cutting back on caffeine, herbal tea can feel like the perfect alternative. But not all herbal teas are safe during pregnancy. Some contain active compounds that could affect your pregnancy. This guide explains which herbal teas are considered safe, which to avoid, and how much is reasonable.
Most common herbal teas are safe in moderate amounts during pregnancy. The key word is "moderate," typically defined as one to two cups per day of any single type. Herbal teas contain active plant compounds, and while the concentrations in a cup of tea are usually low, very high intake of certain herbs could be problematic.
It is worth noting that herbal teas are not regulated as medicines in the UK, so the strength and purity can vary between brands. Choosing reputable brands and checking ingredients is sensible.
Ginger tea. One of the most well-studied herbal remedies in pregnancy. Ginger has been shown to help with nausea and is considered safe at up to 1g of ginger root per day (roughly 2 to 3 cups of ginger tea). A Cochrane review found ginger to be a helpful remedy for pregnancy nausea.
Peppermint tea. Widely considered safe and commonly used to ease digestive discomfort, bloating, and nausea. It may worsen heartburn in some people, so pay attention to how it affects you.
Rooibos (red bush) tea. Naturally caffeine-free and rich in antioxidants. It has a mild, slightly sweet flavour. There is no evidence of harm in pregnancy at normal consumption levels.
Lemon balm tea. Generally considered safe in moderate amounts. It has calming properties and may help with sleep and anxiety.
Chamomile tea. Often recommended for relaxation and sleep. It is generally considered safe in small amounts (one cup per day). Very high intake is best avoided as chamomile can have mild uterine-stimulating properties in large doses.
Fruit teas. Teas made from dried fruits (apple, berry, citrus) are generally safe and caffeine-free. Check the ingredients for any herbal additions.
Decaffeinated tea and coffee. These are not herbal teas, but they are worth mentioning. Decaf versions of regular tea and coffee contain only trace amounts of caffeine and are safe during pregnancy.
Raspberry leaf tea. Often marketed as a "pregnancy tea" for the third trimester, raspberry leaf is believed to tone the uterus and prepare it for labour. However, there is limited scientific evidence for its effectiveness, and it is generally advised to avoid it before 32 weeks, as it could theoretically stimulate uterine contractions. If you want to try it in late pregnancy, discuss with your midwife first and start with one cup per day from 32 weeks.
Liquorice root tea. Contains glycyrrhizin, which in large amounts has been associated with preterm birth and developmental effects. Best avoided during pregnancy.
Green tea. Contains caffeine (around 25 to 50mg per cup). If you drink green tea, count it towards your 200mg daily caffeine limit. One or two cups a day within your overall caffeine budget is fine, but it is not caffeine-free.
Nettle tea. Some sources say nettle leaf tea is safe in the second and third trimesters, while others advise caution as it may stimulate uterine contractions. The evidence is unclear, so it is best to avoid or limit it.
St John's wort tea. Should be avoided in pregnancy. It can interact with many medications and its safety during pregnancy has not been established.
Sage tea. Contains thujone, which in large amounts could be harmful. Best avoided as a regular drink during pregnancy.
Hibiscus tea. Some animal studies suggest hibiscus may have emmenagogue effects (promoting menstruation), so it is best avoided during pregnancy as a precaution.
Herbal blends. Check the ingredients of any blended herbal tea. Some "wellness" or "detox" blends contain herbs that are not recommended during pregnancy (such as senna, dong quai, or black cohosh).
As a general guideline, limit herbal tea to two to three cups per day total, and avoid drinking large amounts of any single type. Variety is sensible, as different herbs contain different active compounds, and rotating between safe options reduces your exposure to any one compound.
Remember that regular tea (black, green, white) contains caffeine and should be counted towards your 200mg daily limit. A standard cup of black tea contains around 40 to 75mg of caffeine.
Most common herbal teas are safe in moderate amounts during pregnancy. The key word is "moderate," typically defined as one to two cups per day of any single type. Herbal teas contain active plant compounds, and while the concentrations in a cup of tea are usually low, very high intake of certain herbs could be problematic.
As a general guideline, limit herbal tea to two to three cups per day total, and avoid drinking large amounts of any single type. Variety is sensible, as different herbs contain different active compounds, and rotating between safe options reduces your exposure to any one compound.
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