Ginger and Pregnancy: Herbal Tea for Nausea Relief and Safety Guidelines

During pregnancy, morning sickness can make the first few weeks genuinely exhausting. Ginger, whether as a herbal tea or fresh root, is one of the rare natural remedies that science has validated for relieving pregnancy nausea, without resorting to prescription antiemetics. But what doses are appropriate? What precautions should you take? What do the WHO and obstetricians actually say? Here is everything you need to know.

Ginger for pregnancy nausea: what does the science say?

Morning sickness affects between 70 and 80% of pregnant women during the first trimester. Ginger tea is among the most extensively studied natural solutions for easing nausea, without reaching for medication.

The 2014 Cochrane Review

A Cochrane meta-analysis published in 2014 (Matthews et al.) brought together 12 randomised controlled trials involving 1,278 pregnant women. The conclusion was clear: ginger significantly reduces the severity of nausea in early pregnancy, with no adverse effects on mother or foetus at the doses studied (a maximum of 1 g per day).

WHO recommendation

The World Health Organization recognises ginger on its list of traditionally validated remedies for pregnancy nausea. The recommended dose is 0.5 to 1 g of ginger per day, divided into 2 to 4 servings.

ANSES position

ANSES (the French food safety agency) confirms the safety of ginger used as a food ingredient, whether in cooking or as a herbal tea, during pregnancy at moderate doses. Its guidance advises not exceeding 1 g per day of dried ginger or 5 g per day of fresh ginger.

How does ginger work against nausea?

The active compounds in ginger (gingerols and shogaols) act through two distinct mechanisms:

• Central action: modulation of the serotonergic 5-HT3 receptors involved in the nausea reflex, similar in principle to certain antiemetics but considerably gentler.
• Peripheral action: stimulation of gastric emptying, which reduces food stagnation in the stomach, one of the key triggers for nausea.

The effect is generally noticeable within 30 minutes to an hour of drinking. There is no risk of dependency or rebound effect.

How to prepare a ginger herbal tea during pregnancy

Basic recipe

• 1 to 2 pieces of fresh ginger (approximately 1 cm each) OR 1 teaspoon of dried ground ginger
• 250 ml boiling water
• 1 teaspoon honey (optional)
• A few drops of lemon juice (optional, also known to calm nausea)

Method

1. Peel and finely slice or grate the fresh ginger (or measure out the powder).
2. Pour the boiling water over it in a cup.
3. Cover and leave to steep for 10 minutes.
4. Strain if needed, then add honey and lemon.
5. Drink warm, in small sips.

When to drink it?

Ideally in the morning before you even get out of bed, to get ahead of morning sickness. You can drink 2 to 3 cups a day, spaced 4 to 6 hours apart, as long as the total amount of ginger does not exceed 1 g per day.

Ginger for motion sickness during pregnancy

Pregnant women are often more susceptible to motion sickness. Ginger can help here too: 1 g taken 30 minutes before travelling has been shown in several studies (Mowrey 1982, Lien 2003) to significantly reduce symptoms. It is available as sweets, capsules, or simply as a herbal tea prepared in advance.

Important precautions

• Maximum dose: do not exceed 1 g of dried ginger or 5 g of fresh ginger per day.
• First trimester: limit use to 2 to 3 week courses, with breaks in between.
• Third trimester: avoid high doses (theoretical effect on uterine contractions).
• Anticoagulant treatment: do not take ginger, as there is a risk of interaction.
• Gestational diabetes: monitor blood sugar levels, as ginger may lower them.
• If in any doubt, seek the advice of your midwife or obstetrician.

Other herbal teas that may help during pregnancy

To vary or complement ginger, several herbal teas are generally considered safe during pregnancy:

• Peppermint: helpful for mild nausea, though best avoided if you suffer from acid reflux.
• Chamomile: supportive for sleep and anxiety, at moderate amounts (1 to 2 cups per day).
• Rooibos: naturally caffeine-free, rich in antioxidants, and perfectly safe throughout pregnancy.
• Verbena: gentle and soothing, suitable for regular use.

To avoid during pregnancy: sage, parsley in large amounts, fennel essential oil, hibiscus, and rosemary essential oil.

Our T&T selection for pregnancy

Our organic Ginger Herbal Tea is ideal for an anti-nausea course: 100% dried ginger, with no additives. For a milder option, our Ginger Pieces can be infused fresh or simmered as a decoction. For caffeine-free everyday drinking, explore our range of organic Rooibos, perfectly suited to pregnancy.

When should you seek medical advice?

If your nausea is severe (vomiting multiple times a day, inability to keep liquids down, weight loss), you may be experiencing hyperemesis gravidarum. Contact your midwife or obstetrician promptly: appropriate medical treatment will be necessary, and ginger alone will not be sufficient.

Frequently asked questions

From what point in pregnancy can you take ginger?

From the moment pregnancy is confirmed, if nausea is present. There is no restricted period, provided doses are respected (maximum 1 g per day).

Can ginger cause a miscarriage?

No. No study has confirmed this risk at the recommended doses (1 g per day). Earlier concerns stemmed from a confusion with other plants. Both the Cochrane review and the WHO are reassuring on this point.

Can you drink ginger herbal tea while breastfeeding?

Yes, and ginger is even considered a mild galactagogue in certain traditions. Keep to moderate amounts (1 to 2 cups per day) and watch for any digestive discomfort in your baby: if wind or unsettledness occurs, reduce or stop.

Fresh ginger or dried: what is the difference?

Fresh ginger contains more gingerols (the primary active compounds), while dried ginger is higher in shogaols (which are even more effective against nausea). Both work well. Dried powder is simply easier to measure accurately.

Is crystallised ginger useful during pregnancy?

Yes, it is practical when nausea strikes suddenly. Limit yourself to 4 to 6 pieces per day, bearing in mind the sugar content.

How long before you feel the effect?

Between 30 minutes and one hour after drinking. For a preventive effect on morning sickness, drink your cup as soon as you wake up.

From our shop : discover our ready-to-brew ginger herbal tea and our loose ginger pieces to dose yourself.