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.
Rooibos — also known as red bush tea — is made from a South African plant and is one of the safest hot drinks you can enjoy during pregnancy. It is completely caffeine-free, which means it does not count toward your daily 200mg caffeine limit and can be drunk freely at any time of day, including in the evening without affecting sleep. Rooibos is naturally sweet and mild, making it a pleasant substitute for regular tea or coffee. It is rich in antioxidants including aspalathin and quercetin, which support immune health. Unlike many herbal teas, there is no known uterine-stimulating or hormone-affecting compounds in rooibos, and it has not been associated with any adverse effects during pregnancy in the scientific literature. It is widely available in supermarkets and can be prepared the same way as regular tea — with or without milk, and served hot or as iced tea. Green rooibos (unfermented) is also safe and has a slightly grassier, lighter flavour.
What to be aware of
- Rooibos is caffeine-free and safe to drink in any amount throughout pregnancy.
- Both red (fermented) and green (unfermented) rooibos are safe.
- Rooibos can be drunk with pasteurised milk — a popular way to enjoy it as a breakfast tea alternative.
- Check blended rooibos teas for added herbs — some blends include ingredients that should be avoided in pregnancy.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/