Having reliable, practical guidance on pregnancy-safe foods is important for every expectant mum.
When you’re expecting, everyone suddenly becomes a food expert. Aunties, neighbours, even the stranger at the supermarket will have something to say about what you should or shouldn’t eat.
Whether you’re in your first trimester or counting down to delivery, understanding, here’s what you need to be know about pregnancy-Safe Foods especially, medicinal herbs.
Why Nutrition Matters During Pregnancy
Your body is working overtime to grow a tiny human, so nutrition plays a massive role in supporting energy levels, healthy foetal development, and your overall wellbeing.
Eating a balanced diet can also help stabilise mood, reduce nausea, and maintain stable blood sugar—especially important if you’re juggling work and fatigue.
First Trimester Nutrition Tips
Keep this phase simple. Stick to small, frequent meals to manage nausea, focus on whole foods, and avoid overly greasy or spicy dishes.
Hydration is key, even when your appetite is not.
Foods to Eat During Pregnancy
A colourful plate goes a long way.
Fruits, vegetables, lean proteins, dairy or calcium-rich alternatives, and whole grains should take centre stage.
These provide essential vitamins and minerals that support your baby’s growth from brain development to bone strength.
Iron-Rich Foods for Pregnancy
Keep it light but purposeful—spinach, lean meats, eggs, and fortified cereals are great options.
They help prevent anaemia and keep your energy up during those early morning kicks and late-night hunger pangs.
Foods to Avoid While Pregnant
Here’s where things get a little more serious. Avoid raw or undercooked seafood, unpasteurised dairy, high-mercury fish, and overly processed snacks.
When it comes to herbs, caution is especially important.
Some herbs can stimulate contractions, affect blood pressure, or interfere with hormones, so it’s worth knowing which ones to avoid altogether.
Avoid These Common Herbs
Ginseng
Though often used for energy, ginseng may overstimulate the body and potentially affect foetal development. It can also disrupt hormone balance, making it unsafe during pregnancy.
Dong Quai (Angelica sinensis)
Known as a “female tonic”, dong quai stimulates blood flow and may trigger uterine contractions. This makes it risky during all stages of pregnancy.
Safflower
Often used to improve circulation, safflower can thin the blood excessively and induce menstruation-like effects—not recommended for expectant mothers.
Motherwort
This herb is traditionally used to regulate menstrual cycles. Its ability to stimulate uterine activity makes it unsuitable during pregnancy.
Blue Cohosh
A strong uterine stimulant used to induce labour. Consuming it unintentionally early in pregnancy can be dangerous.
Black Cohosh
Similar to blue cohosh, it affects uterine muscles and hormone pathways, increasing the risk of early contractions.
Mugwort
Used in traditional warming therapies, mugwort may interfere with foetal growth and trigger uterine contractions.
Ephedra (Ma Huang)
A stimulant that raises heart rate and blood pressure. Unsafe for pregnancy due to cardiovascular strain.
Aloe Vera (internal consumption)
While topical use is fine, drinking aloe latex can cause abdominal cramps and diarrhoea, potentially stimulating the uterus.
Rhubarb Root
A strong laxative effect makes it risky, as it may lead to dehydration and uterine stimulation.
Pregnancy-Safe Foods: Medicinal Herbs
Ginger
Widely trusted for reducing nausea. Its warming nature soothes digestion without affecting the uterus.
Peppermint Leaf
Helpful for indigestion, bloating, and gas. Its cooling effect calms the stomach.
Chamomile
A gentle relaxant for stress relief and sleep. Avoid excessive amounts, but moderate use is typically safe.
Rooibos
Naturally caffeine-free, this red tea supports hydration and contains antioxidants.
Rosehip
Rich in vitamin C and good for boosting immunity. Mild and non-stimulating.
Nettle Leaf
Provides iron and minerals. Best taken in controlled tea blends rather than concentrated tinctures.
Lemon Balm
Calming, mood-lifting, and helpful for mild insomnia.
Lavender
Great for aromatherapy and mild relaxation. Stick to small amounts when consumed as tea.
Fennel Seed (light use)
Helps ease bloating and mild digestive discomfort. Avoid large doses.
Red Raspberry Leaf (third trimester only)
Helps tone the uterus in preparation for labour. Not recommended earlier in pregnancy.
Herbal Remedies to Ease Common Pregnancy Symptoms
Pregnancy comes with a lot of discomfort and bodily changes. Many women resort to traditional and home-based remedies for relief.
Before we get into the safety of these herbal remedies, here’s a quick and safe one just in case you’re struggling with the most common pregnancy symptom that all expectant mothers face.
Especially in their first trimester: morning sickness!
Morning Sickness Relief with Ginger
Ginger tea, ginger sweets, or even freshly grated ginger in warm water can work wonders for morning nausea.
It’s one of the few herbs consistently backed by research for pregnancy safety, helping reduce vomiting frequency without side effects.
Keep amounts moderate—no need to go overboard.
Traditional Malaysian Herbs: What’s Safe (and What’s Not)?
Traditional remedies are deeply woven into local culture, especially during pregnancy and the postnatal period.
Many mums grew up watching their mothers or grandmothers prepare jamu, herbal tonics, or confinement soups. But pregnancy is a unique phase.
While some herbs can help with digestion, circulation, or mild relaxation, others may affect hormones, increase body heat, or stimulate the uterus.
Below is a clearer breakdown to help you navigate jamu or herbal ingredients safely:
Safe Jamu-Inspired Herbs
Pegaga (Gotu Kola)
Pegaga is often praised for improving circulation and supporting mental clarity. When taken in small, food-like amounts—such as in salads or light soups—it is generally considered safe. Avoid strong pegaga juices or concentrated tonics, which may be too cooling or detoxifying during pregnancy.
Fresh Turmeric
Fresh turmeric in cooking is a lovely anti-inflammatory ingredient that supports digestion and immunity. The key is moderation. While turmeric in curries or soups is fine, avoid turmeric capsules or jamu-style concentrated turmeric extracts, which can be overly stimulating for the uterus.
Lemongrass
Used widely in local cooking, lemongrass is refreshing and helps with mild bloating. Again, stick to culinary use. Concentrated lemongrass oils or drinks may increase body heat and should be avoided in high doses.
Hempedu Bumi (Andrographis)
In tiny amounts, usually blended into herbal teas, this plant may offer immune support. But it is very bitter and detoxifying, so keep amounts minimal. Do not consume strong decoctions or capsules during pregnancy.
Daun Selasih (Basil Leaf)
Basil leaves are gentle, aromatic, and safe in meals. They help with digestion and reduce mild gas. Only avoid medicinal or oil-based forms, which are far more potent.
Unsafe Jamu or Traditional Herbs During Pregnancy
Tongkat Ali
Known for its strong hormonal effects and energy-boosting properties, tongkat ali should never be taken during pregnancy. It may interfere with natural hormone balance and stimulate the body excessively.
Manjakani (Oak Gall)
Highly astringent and commonly used after childbirth to support recovery, manjakani is not suitable during pregnancy. It can tighten muscles and tissues, including those of the uterus.
Kacip Fatimah
This powerful herb is traditionally used to help with labour preparation and postpartum healing. Because of its potential to trigger uterine contractions, it should be avoided entirely during pregnancy.
Serai Wangi (Citronella)
Often used for detoxification or slimming purposes, serai wangi can be too stimulating when consumed in herbal drinks. While harmless as a household scent or mosquito repellent, internal use in pregnancy is not advised.
Akar Serapat
Popular in postnatal jamu for firming and body strengthening, akar serapat has strong tightening and warming properties. Keep it off your list until after the baby is born.
Choosing the Right Pregnancy-Safe Foods
Pregnancy is a time filled with advice—from well-meaning relatives to old traditions passed down for generations.
But knowing what’s really safe helps you navigate this journey with confidence.
Understanding pregnancy-safe foods empowers you to nourish your body without second-guessing every bite or sip.
With the right balance of modern nutrition and mindful traditional practices, you can support your body gently and safely while giving your little one the best possible start.
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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