Evidence-based herbal tea guide. Which teas have published safety data, which to avoid, and what to discuss with your provider.
According to published research, ginger and peppermint tea are widely considered safe during pregnancy in moderate amounts (1-2 cups/day). Avoid herbal teas with medicinal herbs like licorice root or dong quai. Herbal teas are not FDA-regulated as beverages — discuss specific herbs with your healthcare provider.
Written by Ash K · Last updated: June 2026 · Sources cited below
Most common herbal teas — ginger, peppermint, rooibos, chamomile in moderation — are generally considered safe during pregnancy. But "herbal" doesn't automatically mean safe. Some herbal teas contain compounds that can stimulate uterine contractions, affect hormones, or interact with pregnancy physiology.
The key is knowing which specific herbs are considered safe and which should be avoided.
Key Takeaway: Ginger, peppermint, rooibos, and lemon balm are generally considered safe during pregnancy in moderate amounts (1–3 cups daily). Avoid pennyroyal, dong quai, blue/black cohosh, mugwort, and excessive licorice root. Chamomile and raspberry leaf are "probably safe" in moderation but have less research support. When in doubt, ask your provider.
| Tea | Safety | Notes |
|---|---|---|
| Ginger | ✅ Generally safe | ACOG-supported for nausea; 1–3 cups daily |
| Peppermint | ✅ Generally safe | Helps with nausea and digestion |
| Rooibos | ✅ Generally safe | Caffeine-free, antioxidant-rich |
| Lemon balm | ✅ Generally safe | Mild calming effect |
| Chamomile | ⚠️ Probably safe | Moderate amounts (1–2 cups); limit in first trimester |
| Raspberry leaf | ⚠️ Probably safe | Traditionally used in 3rd trimester; avoid in 1st |
| Licorice root | ⚠️ Limit | Excessive amounts linked to preterm delivery |
| Pennyroyal | ❌ Avoid | Can cause uterine contractions, liver toxicity |
| Dong quai | ❌ Avoid | Uterine stimulant |
| Blue/black cohosh | ❌ Avoid | Uterine stimulant |
| Mugwort | ❌ Avoid | Uterine stimulant |
Ginger is the best-studied herbal remedy for pregnancy nausea. ACOG recognizes ginger as a first-line non-pharmacological intervention for nausea and vomiting of pregnancy. Research supports 1–1.5g of ginger daily (roughly 2–3 cups of ginger tea) for nausea relief.
Note: Herbal teas are not FDA-regulated in the same way as food or medications. Quality and potency vary by brand. Choose reputable brands, check ingredient lists for added herbs you don't recognize, and avoid "pregnancy tea blends" without verifying each ingredient individually.
For caffeine-containing teas, see our green tea guide and coffee guide.
Bottom Line: Ginger, peppermint, rooibos, and lemon balm teas are generally considered safe at 1–3 cups daily. Avoid pennyroyal, dong quai, cohosh, and mugwort. Chamomile and raspberry leaf are probably safe in moderation. Check ingredient lists on blended teas. When unsure, ask your provider.
Which herbal teas are safe during pregnancy?
Ginger, peppermint, rooibos, and lemon balm are generally considered safe at 1–3 cups daily. These are caffeine-free and have the most safety data during pregnancy.
Is chamomile tea safe during pregnancy?
Probably safe in moderate amounts (1–2 cups daily). Some providers recommend caution in the first trimester due to limited research. It's not in the same risk category as pennyroyal or cohosh.
Can I drink raspberry leaf tea during pregnancy?
Traditionally used in the third trimester to prepare for labor. Most providers consider it safe after 32 weeks. Avoid in the first trimester due to theoretical uterine stimulation concerns.
Herbal Teas During Pregnancy — Published Safety Data
This tool is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with questions about your health.