Pregnancy is a beautiful and transformative time for women. It also brings a heightened awareness of what to eat and drink. Food and nutrition choices made before and during pregnancy can impact the growth and development of your little one.
It’s important to be informed about what you put in your body. Chai tea is a popular and comforting drink. However, certain ingredients in chai tea make many people question whether it is safe to consume during pregnancy.
Can Pregnant Women Drink Chai Tea?
You’re in the right place if you’re pregnant and wondering whether your favorite spiced tea is still on the menu. We’re diving into everything you need to know about drinking chai tea during pregnancy, from what’s actually in it to a few things to watch out for.
If you’ve ever been curious about what exactly chai tea is, how it’s made, and whether it can be a part of your pregnancy diet, this post is for you! So, let’s get started on understanding the details, from caffeine content to the safety of spices like cardamom, ginger, and cinnamon.
What Is Chai Tea? What You Need to Know
Chai is a flavorful and aromatic drink from India, often known as “masala chai.” It consists of black tea, milk, and dense spices like ginger, cardamom, cinnamon, cloves, and black pepper. In a more traditional version, star anise is also included, adding to the signature chai flavor.
Chai tea is usually served hot and makes for a lovely drink in winter. However, in recent times, iced chai’s have made their mark! The amount of caffeine in chai tea comes from the black tea base, which has roughly 40-70 milligrams of caffeine per cup. Of course, the exact amount depends on the brewing time and strength of the tea you use. Understanding the caffeine content is important for pregnant women because excessive caffeine intake can affect both mother and baby. So, this leads to the next question. Is drinking chai tea safe during pregnancy?
Is Chai Tea Safe During Pregnancy?
As you may know, consuming caffeine in excess during pregnancy can increase the risk of adverse events, such as low birth weight. Generally speaking, moderate caffeine intake is considered safe for pregnant women. Most health organizations recommend that pregnant individuals limit caffeine to no more than 200 milligrams per day, roughly the amount found in 1-2 cups of coffee. However, some people may even want to avoid caffeine altogether, like those who are considered high risk or have previous issues with blood pressure.
Because chai tea contains black tea, it will contribute to your overall caffeine intake per day. However, when enjoyed in moderation, chai tea can safely fit during pregnancy. It’s important to be mindful of overall caffeine intake as well as the amount of added sugar in some chai tea options.
It’s also worth noting that some chai teas include herbal ingredients, which may carry their own considerations during pregnancy. You can find out more about herbal teas during pregnancy here.
You can also find a full breakdown of which teas to avoid during pregnancy in the app, The Prenatal Nutrition Library.
What Are The Benefits Of Drinking Chai Tea For Pregnant Women?
Though there are some important considerations, there are actually also some potential benefits when Chai tea is consumed in moderation:
Rich In Antioxidants
Chai tea is rich in antioxidants that help protect cells from damage caused by free radicals. During pregnancy, antioxidants can support immune health, reduce oxidative stress, and may help lower the risk of complications. Drinking chai tea in moderation may contribute to the overall wellness of both mom and baby.
Aids Digestion
Spices like cinnamon, cardamom, and ginger are often used to support digestion. For pregnant people experiencing bloating, gas, or indigestion, a warm cup of chai may offer gentle (and delicious) relief.
Helps Soothe Nausea
One of the most common pregnancy symptoms is nausea, particularly in the first trimester. Ginger, a key ingredient in many chai blends, is a well-known natural remedy for reducing nausea and morning sickness.
Provides a Moment of Comfort
Pregnancy can be physically and emotionally demanding, and small rituals, like enjoying a warm, spiced cup of chai, can offer a moment of calm in a busy day. Sipping on chai may help ease tension and create a comforting routine that supports emotional well-being.
A Flavorful Alternative to Coffee
If you’re cutting back on coffee during pregnancy, chai can be a satisfying substitute. With its warm spices and cozy flavor, chai offers a comforting, lower-caffeine option.
How To Drink Chai Tea During Pregnancy
While drinking chai tea is generally safe to enjoy during pregnancy and can offer some benefits, moderation is key. Here are a few tips for enjoying chai tea during pregnancy.
Limit your caffeine intake.
Pregnant women should aim to keep their total caffeine intake under 200 milligrams per day. Some individuals may need a stricter limit. You can enjoy chai tea by sticking to 1-2 cups daily. Decaffeinated chai tea options are available if you aim to say goodbye to caffeine altogether.
Check the ingredients.
Some chai blends may include herbs and spices that aren’t recommended during pregnancy, like licorice root. When in doubt, read labels or stick to well-known brands with simple, familiar ingredients like cinnamon, cardamom, and ginger.
Be mindful of the sugar.
Some chai teas can be high in added sugar, especially if served at coffee shops. Blood sugar balance is important for everyone, especially those diagnosed with gestational diabetes during pregnancy. Consider brewing your own at home, or ask for fewer pumps of sweetener or “half-sweet” at the coffee shop.
Enjoy it as part of a calming routine.
Beyond its flavor, chai can be a grounding part of your day. Sipping a warm cup can offer a cozy moment of self-care, helping you slow down and connect with your body during a season of major change.
Take the guesswork out of nourishing for two with The Prenatal Nutrition Library App!
Drinking chai tea during pregnancy is generally considered safe when consumed in moderation. Plus, the spices in chai tea, like cinnamon, cardamom, and ginger, may help support digestion and soothe nausea. Be mindful of the caffeine content, and don’t hesitate to talk with your doctor about any questions or concerns.
If you’re interested in learning about what other teas are safe to drink during pregnancy, be sure to check out these posts:
- Is Hibiscus Tea Safe During Pregnancy?
- Does Jasmine Tea Have Caffeine?
- Teas to Avoid While Trying to Conceive
For more in-depth information on nutrition during pregnancy and expert-crafted meal plans, be sure to check out The Prenatal Nutrition Library and explore my free 1-week meal plan. The Prenatal Nutrition Library is your one-stop shop for evidence-based answers to all your pregnancy nutrition questions, so you know what you eat (and drink) is safe.
