8 pregnancy-safe herbal teas and their benefits for expectant parents

Herbal teas are made from tisanes—infusions of dried fruits, flowers, spices, and other plants in water. Many have medicinal or therapeutic properties, beyond the comforting ritual of savoring a mug of something warm.

However, those properties can be a double-edged sword: People with certain conditions, including people who are pregnant, could experience adverse effects with certain blends.

Fortunately, the following herbs are considered pregnancy-safe teas and may even benefit you and your developing baby.

#1 Peppermint tea

Peppermint tea is an excellent choice for expecting parents. It’s known for:

• Being soothing and cooling
• Combating digestive discomfort
• Easing heartburn

Because peppermint tea is caffeine-free and generally safe in measured amounts, it’s an easy go-to for your daily cuppa. Plus, its cooling effect makes it a popular choice during the first trimester.

#2 Ginger tea

Many expecting parents swear by ginger tea for its ability to relieve nausea and vomiting during pregnancy. In fact, one study found that ginger may be just as effective as vitamin B6 for relieving morning sickness.

Pregnant or not, ginger is known for combating bloating, poor digestion, and mild inflammation. Given its potency, it’s best to limit your consumption to one or two cups a day, as drinking excessive amounts could contribute to greater digestive discomfort like heartburn.

#4 Red Raspberry leaf tea

Red raspberry leaf has long been associated with female health and is typically recommended for soothing menstrual symptoms and supporting pregnancy.

The herb is rich in vitamins and minerals, like iron and magnesium. Raspberry leaf tea is not only considered safe but has additional benefits in strengthening the uterus. Sometimes, it’s recommended as an aid in improving uterine tone and preparing for labor.

#5 Dandelion tea

Dandelion tea is full of vitamins and minerals like iron, a critical prenatal nutrient that supports a healthy pregnancy throughout each term. In pregnant women, dandelion is thought to:

• Support digestion, including relief from pregnancy nausea and vomiting
• Help reduce water retention and bloating
• Bolster liver health and digestion

Dandelion blends are also often used as a coffee substitute, making this tea an excellent alternative for those who love coffee but are working to curb their caffeine intake. That said, it’s important to enjoy it in moderation.

#6 Lemon balm tea

Lemon balm, despite the name, is a member of the mint family. This tea is adored for its soothing effects and ability to balance mood and stress. It can also assist with sleep.

If you struggle with insomnia or mood swings, lemon balm tea may be an excellent choice for your wind-down tea ritual.

#7 Rooibos teas

Rooibos teas are naturally caffeine-free and made from the leaves of a South African plant. Rooibos is excellent if you’re looking to soothe digestive discomfort while also reducing emotional stress. Packed with antioxidants and key minerals, this tea is often considered one of the safest and most versatile teas for expecting parents.

#8 Fruit teas

Fruit teas aren’t technically herbal, but they do come with several advantages for pregnant people:

• Safe – Made from dried fruits and fruit peels, they lack the potent effects many herbs contain, making them a safe option to drink during pregnancy.
• Hydrating and flavorful – Due to their lack of caffeine, fruit teas are especially hydrating. They provide an ideal way to boost your hydration levels while enjoying a refreshing flavor. Most fruit teas offer a delightful taste with healthy ingredients as well.
• Nutritious – Just like hand fruits, many fruit teas contain small amounts of vitamins. For instance, you may get a boost of vitamin C from citrus teas like orange peel.

Fruit teas are a great option during pregnancy, but some may be blended with herbs or caffeinated varieties of tea. This makes it important to read your labels carefully and exercise caution if you’re trying to reduce your caffeine intake.

#9 Chamomile tea 

Calming chamomile tea is renowned for promoting restfulness, supporting digestion, and moderating stress levels. While it’s usually considered safe, some research suggests the herb—particularly German chamomile—is linked to:

• Pre-term delivery
• Lower birth weight
• Miscarriage

Again, most people still consider chamomile safe to use in moderation, but it’s wise to consider any risk. If you’re unsure of whether to drink chamomile tea during pregnancy, it’s best to run it by your healthcare provider.

Teas and herbs to avoid during pregnancy, and why

While they don’t work like over-the-counter medications, herbs can still be powerful. For this reason, certain herbs are best avoided during pregnancy and the postpartum stages.

Some research indicates the following teas are best consumed in moderation or avoided entirely:

• Fennel tea – Fennel tea can act as a uterine stimulant, causing contractions in high doses. Teas, as well as seeds, capsules, and essential oils, are best limited or avoided altogether.
• Basil tea – Basil as a garnish on a favorite pasta or protein dish is fine. However, high doses of basil, whether in the form of an essential oil or concentrated teas, may be unsafe to consume during pregnancy.
• Ginseng tea – Ginseng is considered a powerful root in traditional Chinese medicine, but its safety for pregnant people hasn’t been established. Both Korean and American forms of Ginseng could possibly pose a risk to fetal and maternal health.
• Kava kava tea – Kava can have powerful sedative effects when taken in high enough doses. Because of its potency, it’s been shown to cause liver damage in some people; like alcohol, it’s considered unsafe to consume during pregnancy.
• Palo d’Arco tea – Palo d’arco (or “Pau d’arco”), tea made from tree bark, has been linked to premature uterine contractions in pregnant individuals. It has also been linked to toxicity to the liver and adverse effects on immune health. As such, avoiding this herbal medicine is advised for a safe pregnancy.
• Nettle tea – Medical experts are divided on drinking nettle tea during pregnancy. Some evidence suggests it could trigger early contractions, impact hormonal balance, and even contribute to miscarriage. If you want to err on the safe side, it’s best to leave nettle tea out of your routine (or consult with a healthcare provider before taking it).
• Passionflower tea – Passionflower tea is often consumed as a sleep aid or relaxation agent. However, it’s been linked to uterine contractions in pregnant women.
• St. John’s Wort tea – St. John’s Wort, in tea or other forms, is often used to treat depressive symptoms. However, it’s not clear whether it’s safe to use during pregnancy; the herb is also known to interact with other medications.

One of the chief concerns about St. John’s Wort is its quality and potency—as an herb, it isn’t regulated by the FDA. It’s best to consult with your healthcare provider if you want to have it in tea form, especially if you’re taking other medications.

• Kombucha tea – Can you drink kombucha while pregnant? It is generally advised to avoid kombucha while pregnant, especially if it is homemade or unpasteurized. Health experts recommend avoiding kombucha due to caffeine and alcohol content as well as potential bacteria content in raw kombucha.

Tips for drinking herbal teas during pregnancy

Many herbal teas are safe and even beneficial to enjoy when you’re pregnant. Even still, it’s important to follow these guidelines for maximum safety:

• Sip in moderation – It’s best to limit herbal teas to one or two cups per day unless otherwise counseled by your healthcare provider.
• Run new herbs with your doctor – It’s always best to get their guidance before integrating a new herb into your routine.
• Read labels carefully – Many teas come in blends that combine multiple herbs. Whenever possible, try to read the labels of blends thoroughly to screen for herbs that aren’t considered pregnancy-safe.
• Be mindful of caffeine content – Some herbal teas could contain green or black teas, which can contribute to your daily caffeine consumption. Pregnant people are cautioned against drinking more than 200 mg of caffeine per day. Explore caffeine alternatives for pregnancy to enjoy a buzz-free boost.
• Consider interactions – St. John’s Wort is an excellent example: Some herbal teas can interact with medications or other supplements. Even if paired with standard or safe medications during pregnancy, be sure to run compatibility by your pregnancy care team.

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Overall, drinking herbal teas can be a natural and tranquil way to boost hydration and relaxation as you continue your pregnancy journey. The key here is awareness: The more you know about pregnancy-safe teas, the more peaceful and confident you’ll feel approaching your due date.

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