Ginger tea is the most well-studied tea for morning sickness, with clinical trials showing it reduces nausea about as effectively as vitamin B6, the standard first-line treatment. A few other herbal teas may also help, though the evidence behind them is thinner. Not all herbal teas are safe during pregnancy, so knowing which ones to reach for and which to skip matters.
Ginger Tea Has the Strongest Evidence
Ginger is the only tea ingredient with a meaningful body of clinical research behind it for pregnancy nausea. A Cochrane review found that women who took ginger scored significantly better on a standardized nausea scale compared to placebo after one week. In one small trial, only 33% of women taking ginger were still vomiting by day six, compared to 80% of those on placebo.
A head-to-head trial comparing ginger (1,000 mg daily) to vitamin B6 (80 mg daily) found no significant difference between the two. Both reduced nausea scores by roughly the same amount over four days, with no side effects in either group. That’s notable because vitamin B6 is what most OB-GYNs recommend as a first step for morning sickness. Ginger tea essentially performed on par with a standard medical treatment.
To make ginger tea at home, steep about a teaspoon of freshly grated ginger root in hot water for five to ten minutes, then strain. You can drink it hot, lukewarm, or iced. Many women with sensitive stomachs find cooler temperatures easier to tolerate, especially in the first trimester when even the smell of hot beverages can trigger a wave of nausea. Sipping small amounts throughout the morning tends to work better than drinking a full mug at once.
Peppermint Tea: A Gentler Option
Peppermint tea is one of the most commonly used herbal teas during pregnancy, and it’s classified as safe in moderate amounts. It works as a mild antispasmodic, meaning it relaxes the smooth muscles of the digestive tract. This can help with the bloating and gas that often accompany morning sickness, and some women find the cool, sharp flavor easier to stomach than other options.
There’s one caveat: excessive use in early pregnancy is discouraged because peppermint has mild emmenagogue properties, meaning it could theoretically stimulate menstrual flow. In normal tea-drinking amounts (one to two cups a day), no harmful effects on mother or fetus have been documented. If you’re also dealing with heartburn or acid reflux, though, peppermint can make that worse by relaxing the valve between your esophagus and stomach.
Lemon Balm and Citrus Peel Teas
The American Academy of Family Physicians lists teas containing lemon balm, citrus peel, and rose hips as probably safe in moderation during pregnancy. Lemon balm belongs to the mint family and has a mild, slightly citrusy flavor. It’s traditionally used for its calming properties, which can be helpful when nausea comes paired with anxiety or restlessness.
There are no large clinical trials specifically testing lemon balm tea for morning sickness, so the evidence here is more traditional than scientific. Still, citrus flavors in general tend to be well-tolerated during early pregnancy. Some women find that even smelling a lemon-based tea helps settle their stomach before they take a sip. If ginger feels too strong or spicy, lemon balm or a citrus peel blend is a milder alternative worth trying.
Why Chamomile May Not Be the Best Choice
Chamomile tea is often recommended on social media for nausea, and about 25% of pregnant women in one survey reported using it for digestive symptoms (85% of them found it helpful). However, the safety data raises real concerns.
Two studies found associations between chamomile use during pregnancy and increased risk of preterm birth and low birth weight, with one study reaching statistical significance on both outcomes. A case report also described premature constriction of a fetal blood vessel in two women who drank chamomile tea during pregnancy. A separate cohort study found higher rates of miscarriage among chamomile users, though the numbers were small and the study design had limitations.
None of this proves chamomile causes these problems, and the studies couldn’t fully control for other factors. But given that safer alternatives exist, chamomile is not the best pick for morning sickness. If you’ve been drinking it occasionally, there’s no reason to panic, but it’s worth switching to ginger or peppermint instead.
Teas and Ingredients to Avoid
Not every “pregnancy tea” on the shelf is appropriate for the first trimester. Red raspberry leaf tea is widely marketed to pregnant women, but it has a stimulatory effect on human uterine tissue. Most practitioners recommend avoiding it until the third trimester, if at all. Animal studies have shown that raspberry leaf extract can increase contractions in pregnant uterine tissue, and human research hasn’t yet established a clear safety profile.
Other herbs to watch out for in blended teas include licorice root (which can affect hormone levels), pennyroyal (toxic to the liver), and dong quai (a uterine stimulant). Always check the ingredient list on packaged herbal blends. “Nausea relief” or “stomach soother” teas sometimes contain herbs that haven’t been evaluated for pregnancy safety.
Practical Tips for Getting the Most Relief
Temperature matters more than you might expect. Many women in their first trimester find that strong smells trigger nausea, and a steaming mug of tea can be its own problem. Brewing your tea and then letting it cool to room temperature, or pouring it over ice, often makes it easier to get down. Cold ginger tea with a squeeze of lemon is a combination that works on multiple fronts: the ginger targets nausea directly, the citrus scent helps settle the stomach, and the cool temperature avoids triggering your gag reflex.
Timing also helps. Sipping a small amount of ginger or peppermint tea before you get out of bed in the morning can blunt the worst of the nausea. Keeping a thermos or insulated cup on your nightstand the night before means it’s ready when you wake up. Throughout the day, small frequent sips tend to work better than large volumes. An empty stomach makes nausea worse, so pairing your tea with a few plain crackers gives your stomach something to work on.
Pure herbal teas (ginger, peppermint, lemon balm) are naturally caffeine-free, so they won’t count against the roughly 200 mg daily caffeine limit generally recommended during pregnancy. Be careful with blended teas that include green or black tea leaves, though, as those do contain caffeine. Check labels for added ingredients you didn’t expect.