Can You Drink Chai Tea While Pregnant? (Quick Answer!)

By KidSpaceStuff •  Updated: 04/18/24 •  8 min read

Chai tea, with its aromatic blend of spices and rich flavors, has been a cherished beverage for centuries across various cultures. Many people find solace in its warm embrace, especially during colder months or as a comforting daily ritual. However, when it comes to pregnancy, there are often questions about what’s safe to consume and what’s not. 

In this post, I’ll dive into the components of chai tea, its potential benefits, and any concerns regarding its consumption during pregnancy. So, whether you’re an expecting mom or just curious, read on to find out if chai tea gets the green light during those nine months. Let’s dig in!

Can You Drink Chai Tea While Pregnant?

A pregnant woman is drinking chai tea.

Chai tea is safe to drink during pregnancy, but there are considerations to consider. 

It contains caffeine, and while a daily intake of up to 200 milligrams is deemed safe during pregnancy, equating to roughly two cups of chai, it’s crucial to track your overall caffeine consumption. Some chai teas, notably from Starbucks, have star anise, which might be advisable to avoid when pregnant. If caffeine is a concern, decaffeinated chai tea is an option. Always seek advice from a healthcare expert regarding your circumstances.

What is Chai Tea?

Chai Tea comes from India and is a spiced tea. It is made by steeping black tea with a mix of spices and flowers that smell good. Common spices include cinnamon, cardamom, cloves, ginger, and black pepper. 

It is often also made with milk, sugar, or honey to make it sweet. So, when you drink Chai Tea, you get a warm, spicy, sweet milky drink with a lot of taste.

Chai Tea and Caffeine: How Does it Stack Up?

Chai tea, often called “chai,” originates from India and is a flavorful blend of black tea and spices like cinnamon, cardamom, ginger, and cloves. When it comes to caffeine, chai tea does contain it because its primary ingredient is black tea. However, the amount of caffeine can vary based on how the chai is made and the proportion of tea leaves to spices. 

Typically, an 8-ounce (240-milliliter) cup of chai tea has between 40 to 60 milligrams of caffeine, less than a standard cup of coffee, which usually contains around 95 milligrams. But remember, if you’re sensitive to caffeine or watching your intake, it’s good to be aware of this. 

The spices in chai give it its unique flavor and offer health benefits, like aiding digestion or reducing inflammation. So, while chai gives you a caffeine boost, it’s milder than coffee and has a delightful mix of flavors and potential health perks!

Why Drink Chai Tea? The Many Benefits

Chai tea, with its roots in India, isn’t just a flavorful beverage; it also offers several health benefits:

#1: Rich in Antioxidants 

Chai is primarily made from black tea, which is known to be rich in antioxidants. These antioxidants can help protect your cells from damage by free radicals, potentially reducing the risk of chronic diseases.

#2: Aids Digestion 

The spices in chai, especially ginger and black pepper, can help improve digestion and alleviate nausea.

#3: Boosts Heart Health 

Drinking black tea, a key component of chai, has been linked to improved cholesterol levels, which can support heart health.

#4: Anti-inflammatory Properties 

Spices like cinnamon and ginger in chai have anti-inflammatory effects, which can help reduce inflammation in the body.

#5: Supports Immune System 

The spices in chai, particularly cardamom and ginger, have properties that can boost the immune system, helping you fight off common colds and infections.

#6: Less Caffeine than Coffee 

If you’re looking to reduce your caffeine intake, chai is a good choice. It offers a milder caffeine kick compared to coffee, which can be beneficial for those sensitive 

to caffeine.

#7: Mental Alertness

While chai has less caffeine than coffee, it still contains enough to help improve focus and alertness without the jitters that some people experience with coffee.

#8: Promotes Relaxation 

The combination of the warm, soothing spices and the act of sipping a hot beverage can promote relaxation and reduce stress.

Chai Tea During Pregnancy: Points of Caution

When pregnant, many women wonder if it’s safe to continue enjoying their favorite beverages; chai tea is no exception. Here are some points to consider:

  1. Caffeine Intake: While chai tea has less caffeine than coffee, it’s still present. Pregnant women are often advised to limit their caffeine intake, as excessive amounts can lead to complications like premature birth or low birth weight. It’s generally recommended to stay below 200-300 milligrams of caffeine daily during pregnancy, so keep track of your total daily intake.
  2. Herbs and Spices: Chai is known for its blend of cinnamon, ginger, cardamom, and cloves. While these spices offer health benefits, excessive amounts might not be advisable during pregnancy. For instance, too much cinnamon can lead to contractions, and excessive ginger might affect fetal development. It’s always best to consume in moderation.
  3. Sugar and Calories: Some chai preparations, especially from cafes or pre-made mixes, can be high in sugar and calories. Excessive sugar intake during pregnancy can increase the risk of gestational diabetes.
  4. Digestion: On the positive side, ginger in chai can help alleviate morning sickness and nausea, typical pregnancy symptoms.
  5. Always Consult a Healthcare Professional: If you’re unsure about drinking chai tea during pregnancy, it’s always best to consult with a healthcare professional or nutritionist. They can provide guidance tailored to your specific situation.

Chai Tea Tips for Moms-to-be

For expectant mothers who love chai tea, here are five essential tips to ensure you enjoy your favorite beverage safely:

Beyond Chai: Beverage Alternatives for Expecting Mothers

While chai tea has its charm, expecting mothers might sometimes look for other beverage options due to concerns about caffeine or just for a change of taste. Here are some alternatives:

Herbal Teas 

Unlike traditional teas, most herbal teas are caffeine-free. Options like chamomile, peppermint, and rooibos can be soothing and offer their unique health benefits. However, checking the ingredients is essential, as some herbs might not be recommended during pregnancy.

Decaffeinated Chai

If you love the flavor of chai but want to avoid caffeine, decaffeinated versions are available. They offer the same spicy goodness without the caffeine kick.

Warm Lemon Water 

A simple mix of warm water with a squeeze of fresh lemon can be both refreshing and beneficial. Lemon can help with digestion and provide a dose of vitamin C.

Ginger Tea 

If morning sickness is a concern, ginger tea can be a lifesaver. Ginger is known to alleviate nausea. Just steep some fresh ginger slices in hot water and enjoy. But, as with all things during pregnancy, moderation is key.

Milk or Non-Dairy Alternatives 

A warm glass of milk can be comforting. If you’re lactose intolerant or looking for a plant-based option, almond, soy, or oat milk are great alternatives. These can also be spiced with a touch of cinnamon or nutmeg for added flavor.

Here’s a great video showing you how to make perfect Chai Tea.

Final Thoughts

To conclude, ou can drink chai tea while pregnant, but it’s essential to do so in moderation and be mindful of its caffeine content and the spices used. 

Chai tea has a unique mix of tastes and may be good for your health, but as with everything else during pregnancy, safety and health should come first. By staying aware and talking to doctors when they aren’t sure, pregnant women can enjoy their favorite drinks while making sure they and their babies are healthy.

have other pregnancy questions? Check out these guides: