Drinks & Beverages
Caffeine, alcohol, and some herbal teas need careful consideration during pregnancy.
Staying well hydrated during pregnancy is important, and water remains the best drink of all. Beyond water, there is quite a lot to think about: alcohol should be avoided entirely throughout pregnancy as there is no known safe level. Caffeine should be limited to no more than 200mg per day — roughly one mug of coffee or two cups of tea — as high intake is linked to low birth weight. Herbal teas vary significantly: some are fine and some should be avoided, so it is worth checking each one. On the positive side, there are plenty of great options — decaffeinated teas and coffees, fruit juice (in moderation), sparkling water, and a wide range of mocktails and alcohol-free drinks make it easy to enjoy something special without any risk.
Alcohol Alcohol should be avoided completely throughout pregnancy. There is no known safe level at any stage. Avoid during pregnancy Alcohol-Free Beer, Wine & Cider Alcohol-free (0.0%) beers, wines, and ciders are safe during pregnancy. Always choose products labelled 0.0% rather than 'low alcohol', which can contain up to 1.2% ABV. Safe to eat Chamomile Tea Chamomile tea is generally considered safe in moderation during pregnancy — one or two cups a day is fine. Avoid drinking large amounts daily. Eat with caution Coffee & Caffeine Caffeine should be limited to no more than 200mg per day during pregnancy. One or two cups of coffee a day is generally within this limit. Eat with caution Energy Drinks Energy drinks should be avoided during pregnancy. They are high in caffeine, often contain other stimulants, and are not suitable at any stage of pregnancy. Avoid during pregnancy Fruit Juice & Smoothies Pasteurised fruit juice and homemade smoothies are safe during pregnancy. Limit juice to 150ml per day due to its sugar content. Safe to eat Herbal Teas Many herbal teas are safe during pregnancy in moderation, but some should be avoided entirely. Ginger and peppermint are generally considered safe. Avoid liquorice root and raspberry leaf in early pregnancy. Eat with caution Hibiscus Tea Hibiscus tea should be avoided during pregnancy. It can lower blood pressure and has been associated with uterine contractions in research studies. Avoid during pregnancy Hot Chocolate & Cocoa Hot chocolate is safe during pregnancy in moderation. Cocoa contains a small amount of caffeine — typically 25–50mg per mug — which counts towards your 200mg daily limit. Eat with caution Kombucha Kombucha is best avoided or strictly limited during pregnancy. It can contain trace amounts of alcohol and is often unpasteurised, both of which carry risks. Eat with caution Linden Tea (Lime Blossom Tea) Linden tea (also called lime blossom or tilleul) is probably safe in small amounts but lacks pregnancy-specific safety research. Drink occasionally rather than daily. Eat with caution Mocktails Mocktails are completely safe during pregnancy and a brilliant way to enjoy something special at celebrations, parties, and restaurants without alcohol. Safe to eat Nettle Tea Nettle tea is safe during pregnancy and is unusually nutritious for an herbal tea — it is a good source of iron, calcium, magnesium, and folate. Safe to eat Peppermint Tea Peppermint tea is safe during pregnancy and is one of the most helpful herbal teas you can drink. It is widely used to ease nausea, indigestion, and bloating. Safe to eat Raspberry Leaf Tea Raspberry leaf tea should be avoided before 36 weeks. From 36 weeks onwards it is generally considered safe and is traditionally used to prepare the uterus for labour. Eat with caution Rooibos Tea (Red Bush Tea) Rooibos tea is safe throughout pregnancy. It is naturally caffeine-free, rich in antioxidants, and a great alternative to regular tea or coffee. Safe to eat Sage Tea Sage tea should be avoided during pregnancy. It contains thujone, a compound that can stimulate uterine contractions and is harmful in significant amounts. Avoid during pregnancy Tea Tea is safe during pregnancy in moderation. Black tea contains caffeine — factor it into your 200mg daily limit. Decaf tea is a great alternative. Eat with caution