Herbal teas are a favourite order for pregnant guests: warm, caffeine-free and soothing. Yet for restaurants and cafés, the infusion list is often an afterthought. Many herbal ingredients have limited safety data in pregnancy, and a few are best avoided. Here is what to know, whether you are the guest or the person running the menu.
“Natural” is not the same as “pregnancy-safe”
The NHS notes that there is little evidence on the safety of many herbal teas during pregnancy and advises checking with a midwife or doctor if you are unsure. EFSA assesses botanicals one by one, which means there is no blanket rule that covers every plant. Blends make things harder: a single teabag may combine five or six herbs.
Options commonly considered reasonable in moderation
- Ginger: widely used for early-pregnancy nausea; keep portions moderate.
- Peppermint: usually well tolerated at normal drinking strength.
- Rooibos: naturally caffeine-free and an easy café choice.
- Fennel and lemon balm: occasional cups are generally fine; confirm with your healthcare provider.
Ingredients to avoid or check first
- Liquorice root: health authorities including the NHS advise avoiding it in pregnancy or keeping intake very low. It hides in “digestive” and “sweet” blends.
- Raspberry leaf: often advised against early in pregnancy; ask your midwife.
- Detox, slimming or “cleanse” blends: frequently contain laxative or diuretic herbs and are not suitable.
- Medicinal herbs such as St John’s wort, mugwort or ginseng: only with medical advice.
True tea still counts as caffeine
Black, green, white tea and matcha come from the tea plant and contain caffeine. EFSA and WHO guidance refers to about 200 mg of caffeine per day in pregnancy, counted across coffee, tea, cola and chocolate. If you want zero caffeine, ask for an infusion that does not contain tea leaves.
Questions guests can ask
- “Is this a single herb or a blend?”
- “Can I see the ingredient list on the packaging?”
- “Does it contain tea or caffeine?”
- “Is it made with freshly boiled water and washed fresh herbs?”
Hygiene: the overlooked part
Fresh mint, ginger and lemon should be washed and stored properly. Italian public health guidance (ISS, EpiCentro) and the NHS both stress washing fresh produce and herbs before use. Brewing with water that has just boiled is a simple, effective habit.
A simple standard for restaurants and cafés
Restaurants can make life easier for pregnant guests with three low-cost steps: list the ingredients of every infusion on the menu, flag caffeine content, and brief staff so they can answer questions without guessing. Keep the original packaging available at the counter.
SafeBloom’s certification is a training mark: an 8-hour online course (4 modules), a 15-question final exam (80% pass mark) and 12 months of validity. It is not a health inspection and SafeBloom does not audit kitchens, but it gives teams a shared, practical approach to questions like these.
Key takeaways
Ginger, peppermint and rooibos are common choices; liquorice, detox blends and medicinal herbs are best avoided or discussed with a professional. Read the label, remember that tea means caffeine, and when in doubt choose hot water with lemon. This article is for information only and does not replace advice from your midwife or doctor.
Ready to take the next step? Try the Restaurant Finder (the directory also lists unverified venues), read our method, or, if you run a restaurant, see SafeBloom for restaurants and the certification course.