Drinking tea during pregnancy is a common question for many expecting mothers. Tea is a popular beverage consumed worldwide, and some types contain beneficial antioxidants and other nutrients. However, caffeine is also present in certain teas, which requires caution during pregnancy. Understanding the different types of tea and their safety during pregnancy is important.
Is it safe to drink tea during pregnancy?
Whether it is safe to drink tea during pregnancy depends on the type of tea and how much is consumed. Some teas are perfectly safe in moderation during pregnancy, while others containing more caffeine or certain herbs should be limited or avoided.
Most healthcare providers agree that low-caffeine, organic herbal teas are safe for pregnant women when consumed in moderation, about 2-3 cups per day. Types like rooibos, ginger, peppermint, and chamomile tea are usually fine.
However, drinking more than 2-3 cups of coffee, black tea, green tea, or any tea with substantial caffeine is typically not recommended. Excess caffeine intake during pregnancy has been linked to increased risk of miscarriage and low birth weight.
Certain herbal teas may also be unsafe during pregnancy due to their effects on hormones or other biological activities. Herbal teas to avoid include parsley, sage, rosemary, thyme, chamomile, licorice root, and chasteberry.
Benefits of drinking tea while pregnant
Some teas can provide benefits during pregnancy when consumed in moderation. Benefits may include:
- Hydration – All non-caffeinated teas can provide hydration.
- Soothing effects – Herbal teas like chamomile, peppermint, and ginger may help relieve morning sickness, nausea, and other pregnancy discomforts.
- Nutrients – Certain teas provide useful vitamins, minerals, and antioxidants for mother and baby.
- Laxative effects – Some teas have natural laxative qualities to counter pregnancy constipation.
Potential risks of drinking tea while pregnant
There are also some potential risks associated with drinking certain types of tea during pregnancy:
- Caffeine – Black, green, and coffee-based teas contain caffeine, which should be limited during pregnancy. Excess caffeine intake has been linked to miscarriage, preterm birth, and low birth weight risks.
- Dehydration – Drinking too much caffeinated tea can have a diuretic effect and cause fluid loss.
- Pesticide exposure – Non-organic teas may contain pesticide residues.
- Herbal effects – Certain herbs can negatively interact with pregnancy hormones, uterine contractions, fetal development, and more.
- Food-borne illness – Improperly washed, stored, or prepared tea may harbor dangerous bacteria like Listeria or Toxoplasma.
To minimize risks, pregnant women should choose organic, low-caffeine, non-herbal varieties and drink in moderation.
Caffeine content in different types of tea
The caffeine content can vary widely depending on the type of tea. Here is an overview of the typical caffeine levels per 8 ounce (240 ml) serving:
| Tea Type | Caffeine Content |
|---|---|
| Black tea | 25-110 mg |
| Green tea | 15-75 mg |
| White tea | 6-25 mg |
| Oolong tea | 12-55 mg |
| Pu-erh tea | 15-75 mg |
| Chai tea | 25-100 mg |
| Yerba mate | 65-130 mg |
| Iced tea | 5-50 mg* |
| Herbal tea | 0-12 mg |
| Decaf tea | 2-10 mg |
*wide range based on type of tea used
As shown, black, green, chai, yerba mate, and coffee-based teas generally contain the most caffeine. Herbal varieties like rooibos and mint contain very little. Decaf tea has nearly all caffeine removed.
Safe tea consumption guidelines during pregnancy
Most experts recommend limiting caffeine from all sources to less than 200mg per day during pregnancy. Here are some general guidelines for safe tea consumption:
- Aim to drink no more than 2-3 cups of low-caffeine tea per day.
- Avoid coffee-based teas like lattes and frozen chai drinks which have high caffeine levels.
- Choose decaf tea or herbal varieties like peppermint, ginger, or rooibos as your main teas.
- Minimize higher-caffeine teas like black, green, oolong, chai, or yerba mate.
- Always prepare tea from high-quality suppliers and brew properly.
- Listen to your body – if tea causes discomfort, avoid or switch types.
Drinking mainly herbal and decaf teas within suggested limits should be safe for most healthy pregnancies. Speak with your doctor about any specific tea concerns.
Best teas to drink during pregnancy
The following low-caffeine teas are generally considered safe and beneficial to drink in moderation during pregnancy:
Peppermint Leaf Tea
Peppermint leaf tea has a minty flavor that can help freshen breath and relieve nausea. It also aids digestion.
Ginger Tea
Ginger tea can ease morning sickness, nausea, and vomiting, as well as relieve heartburn. It may also help with circulation and blood flow.
Rooibos Tea
Rooibos is a South African herb tea that is naturally caffeine-free. It contains antioxidants and minerals that support the immune system.
Lemongrass Tea
Lemongrass tea has a citrusy flavor that can help relieve swelling. It also has anti-inflammatory properties.
Chamomile Tea
Chamomile is known for its mild sedative properties, which can promote better sleep. It may help relieve stress, anxiety, and depression.
Red Raspberry Leaf Tea
Made from the leaves of the raspberry plant, this tea has vitamins and minerals for pregnancy health. It may help strengthen uterine muscles and decrease labor time.
Lemon Balm Tea
Lemon balm tea has calming, relaxing effects to help ease anxiety and sleep issues. It also aids digestion.
Rosehip Tea
Rosehip tea is high in vitamin C to support the immune system. It also provides antioxidants, iron, and lycopene.
Decaf Black and Green Tea
Decaf versions of black and green tea retain nutrients and benefits while containing very little caffeine. They are safe options when consumed in moderation.
Tea varieties to avoid or limit during pregnancy
Here are the types of tea that should generally be avoided or minimized during pregnancy:
Regular Black Tea
Black tea has higher caffeine levels ranging from 25-110mg per cup. Limit to 1 small cup per day max.
Green Tea
Green tea also contains higher caffeine at 15-75mg per cup. Max 1 cup per day is recommended.
Chai Tea
Spiced chai often has between 25-100mg caffeine. Avoid daily intake due to higher caffeine levels.
Yerba Mate
Yerba mate can have 65-130mg caffeine per cup. It’s best avoided entirely during pregnancy.
Coffee-Based Tea Drinks
Lattes, frozen chai, and other coffee tea blends are high in caffeine. Limit to an occasional small treat.
Herbal Teas with Pregnancy Risks
Herbal teas like parsley, sage, thyme, licorice root, and chamomile can potentially stimulate the uterus and should be avoided in pregnancy.
Other tips for drinking tea during pregnancy
In addition to choosing low-caffeine and safe herbals, here are some other tips for drinking tea during pregnancy:
- Always brew tea properly according to package directions.
- Drink tea hot or iced, based on personal preference.
- Avoid adding sweeteners or milk products to herbal varieties.
- Opt for organic tea free of chemicals and pesticides.
- Drink tea between meals for optimal absorption and hydration.
- Rinse teas like oolong or pu-erh before steeping to avoid excess caffeine intake.
- Listen to your body and cease drinking any tea that causes discomfort.
Incorporating tea into a healthy pregnancy diet
Drinking low-caffeine, herbal, and decaf teas can be part of an overall healthy diet during pregnancy. Other healthy eating tips include:
- Eating plenty of fresh fruits, vegetables, whole grains, lean proteins, legumes, nuts, and healthy fats
- Taking a prenatal vitamin with folic acid, iron, and other essential nutrients
- Staying hydrated by drinking water as your primary beverage
- Avoiding raw meat, fish high in mercury, unpasteurized products, and moldy foods
- Limiting caffeine, artificial sweeteners, and junk foods
A balanced pregnancy diet combined with safe tea intake can help optimize your health and your baby’s development.
The takeaway on drinking tea while pregnant
Most low-caffeine, organic herbal teas can be safely enjoyed in moderation during pregnancy for their hydration, comfort, and nutritional benefits. Limit intake to 2-3 cups per day and avoid herbs with stimulant action on the uterus.
Higher caffeine teas like black, green, oolong, chai, and yerba mate should be minimized or avoided entirely. Always check with your doctor about any concerns over tea consumption.
Choosing mainly decaf, herbal, or other low-caffeine varieties and being mindful of intake limits will allow you to safely reap the soothing, hydrating, and nutritional perks of tea during your pregnancy!