Best Teas for Morning Sickness: Safe Herbal Relief for Australian Mums

This article is part of our comprehensive Natural Morning Sickness Relief: 10 Home Remedies That Actually Work pillar guide. While that resource covers the full spectrum of evidence-based nausea relief strategies, this article focuses specifically on which herbal teas may safely support you through pregnancy nausea—and how to use them wisely.

Ginger and peppermint teas are widely considered the safest and most effective options to help relieve morning sickness during pregnancy. Both are well-researched, caffeine-free, and gentle on sensitive stomachs. Additional options include lemon balm tea for its calming properties and specialty pregnancy tea blends combining multiple supportive herbs. Always consult your healthcare provider before trying new herbal teas while pregnant.

If you’re reading this with a queasy stomach and the smell of your usual tea making things worse, you’re not alone. Morning sickness affects up to 80% of pregnant women, and finding relief that feels both safe and effective can feel overwhelming when you’re already exhausted.

The good news? Certain herbal teas have been used for generations to ease pregnancy nausea, and modern research supports many of these traditional remedies. This guide walks you through the evidence on pregnancy-safe teas, helping you make informed choices during one of motherhood’s most challenging phases.

Ginger Tea

Ginger is the most well-studied and commonly used remedy to ease nausea and vomiting during pregnancy. Multiple systematic reviews have found that ginger may significantly reduce both the frequency and severity of pregnancy nausea.

A 2014 meta-analysis in the Journal of the American Board of Family Medicine found that ginger significantly improved nausea symptoms compared to placebo. Research suggests it may stop vomiting for approximately 1 in 3 women by day 6 of regular use.

How to use: You can use pre-made tea bags or make your own infusion with 1-2cm of thinly sliced fresh ginger root steeped in boiling water for 5-10 minutes. Up to 1 gram of ginger per day (approximately 2-4 cups of tea) is considered safe during pregnancy.

Safety note: While ginger appears safe during most of pregnancy, some guidelines suggest avoiding it close to labour (after 37 weeks) due to theoretical concerns about bleeding.

Peppermint Tea

Peppermint is known for its ability to calm the stomach, ease nausea, and relieve flatulence. It’s one of the most frequently used herbal medicines during pregnancy and is generally regarded as safe in moderation.

The menthol in peppermint acts as a natural antispasmodic, helping to relax stomach muscles and reduce feelings of nausea. A large population study from the Quebec Pregnancy Registry found no significant associations between peppermint tea use and adverse pregnancy outcomes.

How to use: Limit consumption to 1-2 cups per day. Commercially prepared peppermint tea from reputable brands is generally considered safe.

Important consideration: Be aware that excessive consumption may worsen heartburn, a common issue in pregnancy. If you experience reflux, ginger tea may be a better choice.

Lemon Balm Tea

Lemon balm offers a gentle calming effect and can help with the irritability and anxiety that often accompany nausea. This mild herb is frequently combined with ginger in commercial pregnancy blends for a soothing effect.

How to use: Enjoy as a standalone tea or look for it in pregnancy-safe blends. Its mild, slightly citrusy flavour makes it pleasant when stronger tastes feel overwhelming.

Many women find that tea blends combining several pregnancy-safe herbs provide more comprehensive relief than single-ingredient options. Thoughtfully formulated blends like Nella Vosk’s Pregnancy & Lactation Tea combine ginger with turmeric, peppermint, lemon balm, cinnamon, and nettle—each traditionally used to support digestive comfort and maternal wellness.

The advantage of professionally formulated blends is that they’re designed with pregnancy safety in mind, using appropriate concentrations of each ingredient. When choosing a blend, look for organic, caffeine-free options from brands that specialise in maternal wellness and clearly list all ingredients.

Many women find that tea blends combining several pregnancy-safe herbs provide more comprehensive relief than single-ingredient options. Thoughtfully formulated blends like Nella Vosk’s Pregnancy & Lactation Tea combine ginger with turmeric, peppermint, lemon balm, cinnamon, and nettle—each traditionally used to support digestive comfort and maternal wellness.

The advantage of professionally formulated blends is that they’re designed with pregnancy safety in mind, using appropriate concentrations of each ingredient. When choosing a blend, look for organic, caffeine-free options from brands that specialise in maternal wellness and clearly list all ingredients.

Rooibos tea: This caffeine-free South African tea is rich in antioxidants and generally considered safe during pregnancy. While not specifically for nausea, its mild flavour makes it a good option when stronger-tasting teas feel overwhelming.

Chamomile tea: Traditionally used for digestive upset, though research on its safety during pregnancy is limited. If you choose chamomile, keep consumption occasional rather than daily.

Raspberry leaf tea: While not specifically for morning sickness, this tea is often found in pregnancy blends as it’s believed to help tone the uterus. It’s likely safe in moderation, but some sources suggest avoiding it in the first trimester and reserving it for later pregnancy.

Not all herbal teas are safe during pregnancy. Some contain compounds that could potentially affect uterine contractions or have other effects that make them unsuitable for expectant mothers.

Teas to avoid or limit:

• Liquorice root tea (may affect blood pressure and hormone levels)

• Sage tea (traditionally used to reduce milk supply)

• Parsley tea in large amounts (has emmenagogue properties)

• Dong quai tea (traditionally used to stimulate menstruation)

• Any unfamiliar herbal tea without researching its pregnancy safety first

Additionally, be mindful of caffeine in black, green, and oolong teas. Australian guidelines recommend limiting caffeine to 200mg per day during pregnancy. Caffeine-free herbal options are generally a gentler choice when experiencing nausea. For more hydration options, see our guide to coconut water benefits during pregnancy.

Morning sickness—despite its misleading name—can strike at any time of day. It typically begins around week 6 of pregnancy and often improves by weeks 12-14, though some women experience symptoms throughout their pregnancy.

The exact cause isn’t fully understood, but researchers believe it’s related to the rapid rise in pregnancy hormones, particularly human chorionic gonadotropin (hCG) and oestrogen. Some evolutionary biologists suggest that nausea during pregnancy may serve a protective function, encouraging mothers to avoid potentially harmful foods during critical early weeks.

Herbal teas may offer relief through several mechanisms: certain compounds help calm the digestive system; warm liquids soothe an unsettled stomach; and the ritual of preparing and sipping tea provides moments of calm. Perhaps most importantly, staying hydrated is crucial when nausea makes eating and drinking difficult—and herbal teas can make that hydration more appealing.

Timing matters. Many women find sipping tea before getting out of bed helps prevent the worst morning nausea. Keep a thermos of prepared tea on your bedside table, or prepare a cold-brewed version the night before.

Temperature flexibility. While traditional tea is served hot, some pregnant women find that warm or even cool tea is easier to tolerate when nausea is severe. Experiment to find what works for you.

Sip slowly and consistently. Rather than drinking a full cup quickly, take small sips throughout the morning. This gentle approach often works better than large volumes at once.

Pair with small snacks. An empty stomach can worsen nausea. Sipping tea alongside small, bland snacks like dry crackers or pregnancy-safe biscuits can be more effective than tea alone.

Stay hydrated throughout the day. Morning sickness tea is just one part of your hydration strategy. Consider other gentle options like hydration powders designed for pregnancy or warming pregnancy-safe golden lattes to ensure adequate fluid intake.

Drinking too much, too fast. More isn’t necessarily better. Excessive ginger consumption can cause heartburn, and drinking any liquid too quickly can worsen nausea. Stick to recommended amounts and sip slowly.

Assuming all ‘natural’ teas are safe. Many herbs are contraindicated during pregnancy. Always research specific ingredients or choose teas specifically formulated for pregnant women.

Replacing meals with tea. While tea can help manage nausea, it shouldn’t replace food entirely. Your body needs nutrients for both you and your growing baby.

Ignoring warning signs. If you’re unable to keep any fluids down, experiencing severe dehydration symptoms, or losing weight, contact your healthcare provider immediately.

Giving up too quickly. It may take several days of consistent use before you notice improvement with ginger tea. Give it at least a week of regular use before deciding whether it’s helping.

While herbal teas can provide meaningful relief for mild to moderate morning sickness, some women experience severe symptoms that require medical intervention. Contact your healthcare provider if you experience:

• Inability to keep down any food or fluids for 24 hours or more

• Signs of dehydration (dark urine, dizziness, dry mouth, rapid heartbeat)

• Weight loss of more than 5% of your pre-pregnancy weight

• Vomiting blood or bile

• Fever alongside nausea and vomiting

These may be signs of hyperemesis gravidarum, a more severe form of pregnancy nausea affecting about 1-3% of pregnant women that requires medical treatment.

Morning sickness can feel isolating and overwhelming, but remember that it’s a temporary phase—and there are genuine, evidence-based strategies that may help. Herbal teas like ginger and peppermint offer a gentle, time-tested approach to managing pregnancy nausea.

For a comprehensive overview of all natural morning sickness strategies, return to our complete Natural Morning Sickness Relief guide. There you’ll find additional approaches including acupressure, dietary modifications, and lifestyle changes that can complement your tea routine.

Ready to try a thoughtfully formulated pregnancy tea? Explore our natural morning sickness remedies collection, designed specifically for Australian mums navigating the challenges of early pregnancy.

You might also find our guide to chia seeds during pregnancy helpful as you look for gentle ways to nourish your body during this demanding time.

Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider before trying new remedies, especially during pregnancy. If you're experiencing severe symptoms, please seek medical attention promptly.