Can you drink rooibos tea while pregnant?
In moderationYes, rooibos is fine, up to about 4 cups a day. It is naturally caffeine-free, so it does not eat into your 200mg daily caffeine allowance.
Why
Rooibos comes from a South African shrub, not from the tea plant, so it contains no caffeine at all: a cup of black or green tea carries about 75mg, and rooibos carries none. The NHS still treats it as a herbal tea, and because there is little research on herbal teas in pregnancy it advises no more than 4 cups a day. The one real warning is liquorice root, which the NHS says may be harmful to your baby's development, so read the ingredients on rooibos blends and chai-style mixes before you brew them.
Safer alternatives
- Twinings Decaffeinated Earl Grey for a black tea hit
- Hot water with lemon and a spoon of honey
- Warm milk with cinnamon
- Clipper Decaf Green Tea
Sources
- NHS https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/
- ACOG https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-coffee-can-i-drink-while-pregnant
Every verdict follows our sourcing methodology: official health guidelines only, most cautious position when they differ.
Last reviewed by the pregAI editorial team.
Frequently asked questions
Is rooibos caffeine-free?
Yes, completely. Rooibos is made from a different plant than black and green tea, so there is no caffeine to remove and no decaf version needed. It is one of the few hot drinks that does not count toward the 200mg of caffeine a day you are working with.
How many cups of rooibos can I drink a day?
Stick to about 4 cups a day, which is the NHS ceiling for herbal teas in general. The limit exists because herbal teas have not been well studied in pregnancy, not because anything specific has been found in rooibos.
Are rooibos blends with liquorice safe?
No, leave those on the shelf. The NHS says to avoid teas containing liquorice root, which turns up in sweet rooibos blends and rooibos chai more often than people expect. Plain rooibos, or rooibos with vanilla or citrus peel, is the one to buy.
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