Pregnancy food guidance, in plain English

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
Peppermint Tea

Peppermint tea is considered safe throughout pregnancy and is one of the most frequently recommended herbal teas by midwives. It is naturally caffeine-free and has well-established digestive benefits — the menthol in peppermint relaxes smooth muscle in the digestive tract, which can help relieve the nausea, bloating, gas, and indigestion that are common throughout pregnancy, particularly in the first trimester. Some studies have found peppermint oil can relax the lower oesophageal sphincter, which in theory could worsen heartburn in some women — so if you find peppermint makes your heartburn worse, ginger tea may be a better alternative. Otherwise, peppermint tea can be drunk freely and is a practical, pleasant way to stay hydrated without caffeine. It can be made from tea bags or by steeping fresh peppermint leaves in hot water, and works well both hot and cooled over ice.

What to be aware of

  • Peppermint tea is safe in pregnancy — no strict daily limit applies.
  • If you experience heartburn or acid reflux, peppermint may worsen it — try ginger tea instead.
  • Fresh peppermint leaves steeped in water are equally safe and often more flavourful than bags.
  • Check the ingredients of blended mint teas — some contain other herbs that should be avoided.

NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/

Pregnancy-safe recipes

These recipes are designed with pregnancy safety in mind.

Fresh peppermint and lemon iced tea

Fresh peppermint and lemon iced tea

A cooling, caffeine-free drink — especially good in the second and third trimester when overheating is common.

Pregnancy tip: Brewing the tea concentrated and then diluting over ice gives the best flavour. Allow the tea to cool before pouring over ice to avoid cracking the glass.

Ingredients

  • A large handful of fresh peppermint leaves
  • 500ml freshly boiled water
  • Juice of 1 lemon
  • 1 tsp honey
  • Ice and lemon slices to serve

Method

  1. Steep the peppermint leaves in the boiled water for 8–10 minutes.
  2. Strain and stir in honey while still warm.
  3. Allow to cool to room temperature.
  4. Pour over ice and add lemon juice.
  5. Garnish with lemon slices and a fresh mint sprig.