Pregnancy-Safe Herbal Teas (and 5 I'm Skipping)
A pregnant herbal-tea lover's honest guide to which teas are generally considered safe in pregnancy, which to limit, and which to skip — always with your midwife's okay.
Maddie
June 2, 2026 · 3 min read
Tea is my comfort object, so finding out I was pregnant immediately raised a very specific anxiety: which of my teas do I have to give up? I went down the research rabbit hole, talked to my midwife, and came out with a much shorter, calmer list.
I'm sharing what I learned, but please read this as one tea-lover comparing notes — not as medical clearance. Herbal teas aren't well regulated, pregnancy research is genuinely thin, and "natural" does not mean "automatically safe." Your midwife or OB gets the final say on your cup.
⚠️Read this first
I'm not a doctor, and every pregnancy is different. Use this as a starting point for a conversation with your provider, not a green light. When in doubt, leave it out.
The teas I've kept (with my midwife's okay)
These are the ones generally considered gentle in moderation. I still keep them to a cup or two a day and rotate them.
- Ginger tea. The MVP of early pregnancy. It genuinely helped my morning queasiness, and ginger is one of the better-studied options for nausea. I keep it reasonable rather than endless.
- Rooibos. Naturally caffeine-free, no oxalates, mild and a little sweet. This became my everyday "just want a warm cup" tea.
- Peppermint. Lovely for a queasy stomach or gas. Some sources say go easy if you get heartburn (it can relax that valve), which I definitely did later on.
- Lemon balm. Mild and calming for frazzled days. I keep it occasional and light.
The teas I'm limiting or saving for later
- Green and black tea. Not herbal, but worth noting — they have caffeine, which counts toward your daily limit. I treat one cup as part of my caffeine budget.
- Red raspberry leaf. The famous "prep for labor" tea. Because it may affect the uterus, I'm not touching it until the third trimester and only if my midwife says go. Lots of folklore, not a lot of solid proof — so I'm cautious.
The 5 I'm skipping for now
These show up in "detox," "slimming," or strong medicinal blends, and they're the ones I personally steer clear of during pregnancy without explicit provider sign-off:
- Licorice root — linked to concerns at higher intakes.
- Sage (as a strong tea) — fine as a cooking herb, but concentrated tea is a different thing.
- Parsley (medicinal amounts) — again, garnish yes, strong tea no.
- "Detox" / "slimming" blends — often contain senna or unlisted laxative herbs.
- Anything I can't identify — if a blend doesn't clearly list every herb, it's an easy no for me right now.
Key takeaways
- ●Ginger and rooibos became my pregnancy go-tos; both are generally well tolerated in moderation.
- ●Peppermint and lemon balm are gentle, but I keep them occasional.
- ●Red raspberry leaf is a third-trimester, provider-approved-only tea for me.
- ●I skip licorice, strong sage/parsley teas, and any 'detox' or unlabeled blend.
- ●Herbal teas aren't well regulated — 'natural' isn't the same as 'safe in pregnancy.'
My simple rule of thumb
If a tea is a common food herb (ginger, peppermint) in a normal cup, I feel comfortable after checking with my midwife. If it's marketed as medicinal, detoxing, or labor-inducing, I treat it like a medication — which means I don't self-prescribe it.
If you're building a calmer evening routine generally, my bedtime teas that actually work post has gentle options too — just cross-check anything against this list while you're expecting. And truly: ask your provider. Mine caught one tea I'd assumed was fine.
Frequently asked questions
Is it safe to drink herbal tea while pregnant?+
Some herbal teas are generally considered fine in moderation (like ginger and rooibos), while others are best limited or avoided. The catch is that herbal teas aren't tightly regulated and research in pregnancy is thin, so 'natural' doesn't automatically mean safe. Always run your specific teas past your midwife or OB before making them a habit.
How much herbal tea can I drink while pregnant?+
Even with pregnancy-friendly teas, moderation matters — many sources suggest keeping it to around one to three cups a day of well-tolerated options. Variety helps too, so you're not loading up on any single herb. Your provider can give you a number that fits your situation.
Is raspberry leaf tea safe during pregnancy?+
Red raspberry leaf is popular in late pregnancy, but it's also the one with the most 'ask your provider first' attached to it because it may affect the uterus. Many practitioners only suggest it in the third trimester, if at all. Don't start it on your own — this is a clear talk-to-your-midwife tea.
Maddie
Co-founder · Natural living & motherhood · Writing through her first pregnancy
Maddie is the crunchy half of Grounded Living — the one who reaches for the herbal tea, the cast-iron pan, and the open window before anything else. She's 20, pregnant with her first baby, and figuring out a low-tox, low-stress home in real time. She writes about the slow stuff: sleep, calm, natural remedies, and what actually holds up once a real life (and a growing belly) is in the picture. Not a doctor — just honest about what she's tried.
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