Pregnancy-Safe Herbal Teas: Complete List

Herbal teas can be a comforting drink in pregnancy, but not all are safe. Many people reach for herbal teas as an alternative to caffeinated drinks, but because "herbal" and "natural" do not automatically mean safe during pregnancy, it's worth knowing exactly which ones are fine to enjoy and which to avoid entirely.

Why Herbal Teas Need Extra Care in Pregnancy

Unlike regular black or green tea, herbal teas are made from a wide variety of plants, flowers, seeds, and roots. Some of these contain active compounds that can affect hormone levels, stimulate the uterus, or cross the placenta and reach your baby. The evidence base for many herbal teas in pregnancy is limited, which is why caution is warranted.

The NHS advises that herbal teas should be drunk in moderation during pregnancy, and recommends checking with your midwife or GP if you're unsure about a particular variety. If you drink a large amount of a particular herbal tea daily, it is always worth mentioning to your midwife at your next appointment, even if you believe it to be safe.

Herbal Teas Considered Safe in Moderation

The following are generally regarded as safe to drink during pregnancy in reasonable quantities (one to three cups per day):

Ginger tea is one of the best-evidenced teas for pregnancy. Ginger has a well-established reputation for easing nausea and morning sickness, and it is widely recommended by midwives for this purpose. Up to three or four cups of ginger tea per day is considered safe. If you're also taking ginger supplements, try not to exceed 1g of ginger per day in total from all sources.

Peppermint tea is caffeine-free and can help ease nausea, bloating, and indigestion — all common complaints in early pregnancy. It is generally considered safe in moderate amounts. Some sources suggest avoiding very large quantities of peppermint in late pregnancy, so keeping to one or two cups a day is a sensible approach.

Rooibos tea (also known as red bush tea) is naturally caffeine-free and does not contain tannins, making it a popular coffee and tea alternative during pregnancy. It is widely considered safe and is a good option if you are trying to cut down on caffeine.

Fruit teas made from real fruit (strawberry, raspberry leaf excluded — see below), lemon, or hibiscus in small amounts are generally safe, though hibiscus in large quantities has been flagged as potentially problematic in some studies — an occasional cup is unlikely to be an issue, but it is worth being cautious.

Chamomile tea in moderation — one to two cups per day — is generally considered acceptable during pregnancy, though evidence on its safety is limited. Some healthcare providers recommend avoiding it entirely as a precaution, particularly in large amounts. When in doubt, ask your midwife.

Herbal Teas to Avoid in Pregnancy

The following herbal teas carry risks in pregnancy and should be avoided:

Raspberry leaf tea is commonly recommended to prepare for labour, but it should not be drunk before 32 weeks of pregnancy. Before this point it may stimulate uterine contractions and carry a risk of premature labour. Do not start drinking it without discussing it with your midwife first.

Liquorice root tea contains glycyrrhizin, a compound that may affect hormones and has been associated with potential developmental effects. The NHS advises avoiding liquorice in pregnancy.

Sage tea contains compounds (including thujone) that may stimulate the uterus and should be avoided during pregnancy, particularly in concentrated form. Small amounts of culinary sage used in cooking are a different matter, but sage tea or sage supplements should be avoided.

Parsley tea in large quantities can act as a uterine stimulant and is best avoided during pregnancy, though small amounts of parsley as a culinary herb in cooking are fine.

Pennyroyal tea is toxic in pregnancy and must be completely avoided. It has historically been used to induce miscarriage and can cause serious harm.

Yarrow tea has traditionally been associated with uterine stimulation and should be avoided.

Nettle tea is sometimes promoted as nutritious, but evidence on its safety in pregnancy is limited and it may have mild diuretic or uterine effects in large quantities. Occasional small amounts are unlikely to cause harm, but it is not one to drink freely.

Dandelion root tea is another that lacks good safety evidence in pregnancy and is best approached with caution. Dandelion leaf tea is sometimes considered lower risk, but it is still worth discussing with your midwife if you drink it regularly.

Caffeine in Regular Tea

Even if you're sticking to regular black or green tea rather than herbal varieties, remember these contain caffeine. The NHS recommends keeping caffeine below 200mg per day across all sources. A mug of black tea contains roughly 75mg of caffeine, and green tea around 30–50mg, so a few cups a day still adds up alongside coffee, cola, and other caffeinated foods and drinks.

Rooibos, most fruit teas, and herbal varieties such as ginger and peppermint are naturally caffeine-free, making them good choices if you are watching your intake.

A Practical Approach

If you are a regular herbal tea drinker, a straightforward approach is to stick to ginger, peppermint, and rooibos during your pregnancy — all of which are well-tolerated, caffeine-free, and widely regarded as safe in moderate quantities. For anything else, check the ingredients carefully and mention it to your midwife if you are unsure.

Pre-packaged "pregnancy teas" sold in health food shops may contain a blend of several herbs. Always read the ingredient list rather than trusting the label alone, as formulations vary between brands.

Frequently Asked Questions

Yes. Ginger tea is one of the most widely recommended teas for pregnancy and is well-regarded for easing morning sickness and nausea. Up to three or four cups per day is generally considered safe. If you're also taking ginger in supplement form, aim to keep total daily ginger intake to around 1g or less. Ginger biscuits, ginger ale, and ginger-based foods are also safe in normal dietary amounts.

Is chamomile tea safe in pregnancy?

In moderation — one to two cups per day — chamomile is generally considered acceptable for most pregnant women, but the evidence on its safety is limited. Some midwives and healthcare providers recommend avoiding it entirely as a precaution. If you drink chamomile regularly and want to continue, it's worth mentioning it at your next midwife appointment to get personalised guidance.

When is raspberry leaf tea safe to drink in pregnancy?

Raspberry leaf tea is commonly associated with preparing the uterus for labour, but it should only be introduced from around 32 to 34 weeks of pregnancy and only after discussing it with your midwife. Before this point, it may stimulate contractions and is not considered safe. Do not start it without professional guidance.

Further reading:

• NHS — Common pregnancy symptoms

Always speak to your midwife or GP for advice tailored to your personal circumstances.