Which Herbal Teas Are Safe in Pregnancy? An Australian Naturopath’s Guide

Why Herbal Tea During Pregnancy?

There’s something soothing about wrapping your hands around a warm cup of herbal tea especially during pregnancy. Whether it’s to settle nausea, ease digestion, or just bring a moment of calm, tea can be a beautiful daily ritual.

However, not all herbal teas are safe in pregnancy. That’s where a little guidance goes a long way.

As a naturopath (and mum!), I’ve created this guide to help you sip with confidence. Let’s talk safe herbs, ones to avoid, and how to make the most of your tea moments during each trimester.

Safe Herbal Teas by Trimester

Here are some of the herbal teas I commonly recommend in clinic for pregnancy support. These are gentle, nourishing, and generally considered safe for most women when enjoyed in moderation (1–3 cups a day).

🌱 First Trimester

✔️ Ginger Root
This one’s your nausea bestie. Real ginger root tea (not flavouring!) can settle your tummy and help with that queasy “ugh” feeling that hits so many women in early pregnancy.

✔️ Peppermint
Refreshing and calming, peppermint can ease bloating and gas common joys of first trimester digestion.

✔️ Lemon Balm
Known for its calming effects, this herb gently supports mood, sleep, and the nervous system, perfect for those hormone-fuelled emotional waves.

🌼 Second & Third Trimester

✔️ Raspberry Leaf (from around 32 weeks)
Not for early pregnancy, but later on, raspberry leaf can help tone the uterus in preparation for birth. It’s not about inducing labour, it’s about strengthening and supporting your body for the marathon ahead.

✔️ Nettle Leaf
A quiet achiever. Nettle is packed with nutrients such as iron, calcium and magnesium and helps support blood building and energy. It's especially good for vegetarian and vegan mums.

✔️ Chamomile (in small amounts)
Soothing, calming, and helpful for digestion and sleep. One gentle cup in the evening is usually enough.

Herbal Teas to Avoid or Use Cautiously

Not all herbs play nice in pregnancy. Some can be stimulating to the uterus, affect hormones, or just haven’t been researched enough to be considered safe.

Here's a quick list of herbs I recommend avoiding or using only under professional guidance:

🚫 Licorice Root – may raise blood pressure
🚫 Sage – may interfere with milk supply in large amounts
🚫 Parsley (strong infusions) – can stimulate the uterus
🚫 Dong quai, black cohosh, pennyroyal – not safe in pregnancy

Buying Herbal Tea in Australia? Read the Label First

Aussie regulations around herbal tea are looser than supplements, which means many supermarket blends may include herbs that aren’t pregnancy-safe. My advice?

1. Always check the ingredients list
2. Look for organic options (less chance of pesticide residue)
3. Avoid vague “proprietary blend” labels, knowledge is power, know what you’re drinking
4. Choose blends made specifically for pregnancy and ideally approved by a qualified practitioner

That's exactly why I created Wild Health teas—to take the guesswork out of it.

Final Thoughts...

Herbal teas are one of my favourite ways to support women during pregnancy, with their gentle, nourishing, and grounding properties.

Stick with the safe herbs for your trimester, avoid anything that feels uncertain, and always chat with a practitioner if you’re not sure.

And if you want a little help? That’s what the Wild Health subscription boxes are all about, real, researched, naturopath-approved support for every trimester.

💚  Ready to sip with confidence?

Explore our Pregnancy Tea Range and Trimester Boxes designed by a qualified Aussie naturopath (me!) - so you can feel good about every cup!