Many expecting mothers are eager for morning caffeine fixes. But the list of questions about how much coffee is safe to consume during pregnancy increases too. A 2017 review of studies from the American College of Obstetricians and Gynecologists found that pregnant women should limit their daily caffeine intake to less than 200 milligrams, though per the study, coffee itself was linked to higher risk for pregnancy loss and preterm birth.
A quick social media survey by Parents.com reveals that many pregnant women consume anywhere from one to four (or more!) cups of coffee a day and some during the first trimester. Elizabeth Pullen, MD, an OB/GYN at Northside Women’s Specialists in Atlanta, Georgia shares some insight that she often gives to those who ask: There’s no one size fits all answer to this question — different women metabolize coffee differently throughout pregnancy, so it really comes down to how much you can tolerate.
It’s helpful to think of caffeine like a drug: Those expecting should pay attention to the “dosage.” A safe amount is considered less than 200 milligrams a day, the equivalent of an 8-ounce cup of brewed coffee, a 12-ounce energy drink, a 5-ounce cup of espresso, or two cans of soda (1 can equals about 33 milligrams of caffeine). It is wise to consider these servings as “treats” instead of regular everyday orders. Some nutritionists recommend that pregnant women limit caffeine, or better yet, totally avoid it after the first trimester.
Too much caffeine can increase the risk of complications during pregnancy, including preterm labor, high blood pressure, low birth weight, and miscarriage. There is, however, strong evidence to suggest that there is no link between low to moderate caffeine intake and adverse outcomes, so it’s okay to have some caffeine. Ultimately, Pullen suggests paying attention to your personal tolerance and any other cravings for caffeine and discussing with your doctor if you plan to drink coffee (or anything else with caffeine).
Coffee Substitutes for Pregnant Mothers
The best way to lower your risk of adverse pregnancy outcome and getting enough rest is to replace coffee with decaf coffee, herbal tea, yogurt, milk and other calorie-rich snacks which can help meet the needs of the body. Likewise, fillers such as almond milk, coconut milk and chai tea can add flavor, while leaving caffeine consumption to a minimum.
Most pre-packaged herbal teas are also caffeine-free and come in a wide variety of flavors and combinations, such as ginger, mint, rooibos, and chamomile. Low-calorie sparkling beverages like seltzer, limeade or lemonade with a splash of fruit or juice can also provide a flavorful caffeine-free cocktail when needed.
Swapping out tea for water can come with a number of benefits as well. Filtration systems for home use can give tappable water a better taste, thus encouraging more drinking. Replacing coffee and tea with plain water can also help replace much-needed electrolytes, reduce calories, and help prevent low blood sugar levels.
Herbal Tea Alternatives During Pregnancy
Pregnant women should be aware of the many herbs, supplements and other products often marketed as safe for expectant mothers. Many of these, however, have not been tested in scientific studies, including herbal tea.
Experts advise pregnant women to avoid herbal teas, as some contain herbs which can cause uterine contractions or potentially harm the fetus. Some of the herbs to avoid include St. John’s Wort, yarrow, chamomile, goldenseal, bitter apricot, catnip and aloe. Likewise, herbs such as dong quay root, tansy, pennyroyal and star anise contain carcinogenic components.
In some cases, consuming herbal tea may not result in harm, but it remains a risky proposition. For example, while many herbal teas list chamomile on the label, true chamomile products are very rare – the majority of these so-called “chamomile” offerings are composed of other plant species or totally synthetic ingredients. As such, pregnant women should consider such risks when drinking herbal tea and unless other-wise noted by their doctor, continue to remain on the safe side by limiting or avoiding it completely during pregnancy.
Nutritional Impact of Coffee Consumption During Pregnancy
Coffee has been proven to provide some health benefits in moderation, such as improving brain function and energy levels. Consuming more than the recommended amount, however, can have adverse effects on both mom and baby.
Consuming too much caffeine can leave expectant mothers feeling fatigued and possibly irritable, cautions Pullen. Caffeinated beverages are diuretics, which can also lead to dehydration and leave both mom and baby feeling hungry more often. Consuming large amounts of coffee can also have negative impacts on the baby due to caffeine’s impact on blood sugar levels and raises cortisol levels, and for some this can cause fetal heart palpitations and other risks.
Finally, women who consume too much coffee could be missing out on the many health benefits associated with consuming certain nutrients during pregnancy, such as folate, choline, and iron. All three are essential to proper fetal development, and if caffeine consumption is high, these nutrients could potentially be blocked due to caffeine’s stimulating effects.
What if I Don’t Like to Drink Coffee?
New moms and moms-to-be often rely on coffee to get through the day. But, caffeine does not have to be your typical go-to for a morning pick-me-up.
There are many healthy alternatives to coffee. For example, smoothies, protein shakes and energy drinks are all great ways to give you a morning boost without the caffeine. Natural fruits and vegetables can also be mixed together in whatever ratios you choose and enjoy as a shake. A smoothie, protein shake or energy drink should still be consumed in moderation to ensure that you are not consuming too much sugar or empty calories.
Another great alternative is to consume foods that are naturally high in energy, such as nuts, seeds, and wholegrain cereals. These foods are all good sources of energy, as well as being full of essential vitamins and minerals. Additionally, as some of these foods are high in protein, they can put a stop to morning cravings, so you do not feel like reaching for something unhealthy.
Finally, a good exercise regime can also give you energy. However, be aware of a few key things. Firstly, the exercise does not have to be too strenuous – a light walk or some stretching and breathing techniques can help. Secondly, ensure that the exercise regime is tailored to your needs, as everyone needs different levels of exercise during pregnancy.
Foods to Eat When You Don’t Feel Like Drinking Coffee
Expectant mothers can take advantage of foods that are naturally high in energy, as mentioned above. This includes nuts, such as walnuts, almonds, and cashews, as well as seeds such as pumpkin, sunflower, and sesame. These foods are packed full of vital nutrients and will help keep you energized and satisfied.
Whole grain cereals such as oats, quinoa, buckwheat, and barley are also rich in complex carbohydrates and essential vitamins and minerals. These will provide a slow release of energy throughout the day, and can be enjoyed as a hot cereal or added to salads, soups, and smoothies for extra taste and nutrition.
Leafy green vegetables such as spinach and kale are also packed full of vitamins, minerals, and dietary fibre. They are one of the most nutrient-dense foods available, and can be enjoyed in salads, stews, soups, or cooked as part of a meal.
If you are looking for a quick snack, dark chocolate and dried fruits such as apricots, figs, and dates are all good sources of antioxidants and natural sugars. These snacks are beneficial to expectant mothers, and will give you a boost of energy when you need it.
Tips for Healthy Caffeine Intake During Pregnancy
Once you have identified healthier alternatives to coffee, there are a few things you can do to make sure that your caffeine intake is kept to a minimum. Firstly, drink plenty of water throughout the day and try to eat regularly to keep energy levels up. This will also help to prevent any further cravings.
Secondly, set a caffeine budget for yourself and stick to it. Try to limit yourself to no more than one cup of coffee a day, and make sure that you are aware of the amount of caffeine that is in your Choose the correct favorite beverage. A great way to do this is to ask the barista when ordering your drink, or check the nutritional information.
Finally, if you are feeling tired and need a pick-me-up, try a snack such as a handful of nuts, dark chocolate, or a piece of fruit. These snacks can provide a burst of energy without the caffeine.
