Best Postnatal Tea To Drink For Healing & Recovery
Herbal teas have been used for centuries to aid postpartum healing. Many blends are rich in nutrients, support the nervous system, promote lactation, and are naturally caffeine-free—making them safe for most breastfeeding mums.
Why tea for postpartum recovery?
The postnatal period is one of the most transformative and vulnerable times in a woman’s life. Your body has just performed an incredible feat—growing and birthing a baby—and now it needs time, nourishment, and support to heal.
One of the simplest, yet most nourishing ways to care for your body in the fourth trimester is through hydration. Staying hydrated supports tissue repair, milk supply, energy levels, and hormone regulation. But instead of reaching for plain water all the time, consider adding herbal teas to your daily routine.
What makes a good postnatal tea?
Not all teas are created equal when it comes to postpartum recovery. A high-quality postnatal tea should be:
Packed with gentle, nutrient-rich herbs to replenish depleted mineral stores.
Supportive of hormone balance, tissue healing, and stress relief.
Lactation-friendly, helping boost or maintain breast milk production.
Free from caffeine and harsh stimulants that can affect your baby’s sleep.
Gut-friendly, particularly after a c-section or antibiotic use.
Let’s explore the top herbal teas that tick all these boxes.
Top herbal teas for postnatal healing
Nettle
Nettle is a powerhouse herb loaded with iron, calcium, and magnesium—minerals often depleted during pregnancy and birth. It supports adrenal health, reduces inflammation, and gently boosts energy.
Flavor profile: Earthy and grassy
Best time to drink: Morning or early afternoon
Red Raspberry Leaf
While often touted for use in pregnancy, red raspberry leaf is just as helpful postpartum. It tones the uterus, reduces after-birth cramps, and supports iron levels.
Flavor profile: Mild, slightly fruity
Best time to drink: Morning or post-breastfeeding
Chamomile
Perfect for those postpartum evenings when sleep is elusive and nerves are frayed. Chamomile is calming, aids digestion, and has mild anti-inflammatory properties.
Flavor profile: Floral and sweet
Best time to drink: Evening or before bed
Oat Straw
A deeply nourishing herb for the nervous system, oat straw helps ease overwhelm, supports milk supply, and replenishes B vitamins.
Flavor profile: Mild, slightly nutty
Best time to drink: Afternoon slump or anytime you feel emotionally drained
Ginger
Ginger helps with digestion, reduces bloating, and promotes circulation. It’s especially helpful in the early days after birth or surgery (like a c-section) when the digestive system may be sluggish.
Flavor profile: Spicy and warming
Best time to drink: Morning or after meals
Fennel
Used to ease colic in breastfed babies, fennel can also support digestion and boost milk supply. Great for mums and babies alike.
Flavor profile: Sweet and liquorice-like
Best time to drink: After meals or when baby has tummy troubles
Lemon Balm
A gentle herb that eases anxiety, improves sleep quality, and supports cognitive function. Particularly helpful during the hormonal shifts of the early postpartum weeks.
Flavor profile: Bright, citrusy, slightly minty
Best time to drink: Late afternoon or early evening
Rooibos
Caffeine-free and rich in antioxidants, rooibos supports immune health and offers a satisfying tea alternative for coffee lovers.
Flavor profile: Sweet, vanilla-like
Best time to drink: Anytime of day
Making postnatal tea part of your routine
Adding postnatal tea to your daily routine can be a soothing, healing ritual—but how you prepare and use it makes all the difference. Here’s how to get the most from every cup.
Infusion vs Decoction
When brewing postnatal teas, the preparation method matters. Most teas made with leaves, flowers, and soft herbs (like raspberry leaf or chamomile) should be prepared as infusions—just steep in hot water for 5–10 minutes, ideally covered to trap the beneficial oils.
Harder herbs like roots and seeds (e.g. ginger, fennel, or turmeric) are better suited to a decoction: simmer them gently in water for 10–30 minutes to fully extract their medicinal properties. If you’re using a blend that includes both, you might steep the soft herbs separately and combine afterward.
Blends vs. Single-Herb Teas
Single-herb teas are great if you're targeting a specific need—like fennel for digestion or nettle for iron support. But herbal blends are often more effective postpartum because they’re formulated to support multiple areas, from hormone balance to lactation to mood.
Look for blends labeled specifically for postpartum or new mums—they typically contain a thoughtful mix of herbs like red raspberry leaf, lemon balm, nettle, and milky oats.
Store-Bought vs. DIY Blends
Store-bought blends offer convenience and consistency, especially when you're short on time (and sleep). Many reputable brands test for quality and safety, which is reassuring during the postnatal period.
If you prefer more control—or already have loose herbs on hand—DIY blends are easy to mix at home. Just be sure you’re sourcing from trusted suppliers and double-check that each herb is safe for your stage of recovery or breastfeeding.
How Often to Drink and How Much
Most postnatal teas can be enjoyed 1 to 3 cups daily, depending on the herbs and your individual needs. Start with one cup a day and see how your body responds. For lactation support or energy, you might benefit from more regular use.
Always check the label or consult a qualified herbalist if you’re unsure—especially if you’re on medication, recovering from surgery, or nursing.
Are all herbal teas safe while breastfeeding?
Not all herbs are safe in large quantities during lactation. While the ones listed above are generally considered safe in tea form, always:
Avoid high-dose teas or extracts unless advised by a health professional
Monitor your baby for any reactions (e.g. fussiness, rash, gas)
Stick to teas labelled as breastfeeding-safe when unsure
Choosing Your Teas
Favorite pre-made postpartum tea blends
With so many postnatal teas on the market, how do you choose one that’s right for you? Our favourite brand is Hot Tea Mama - they create some amazing blends specifically for pregnanct and postapartum - well worth a little look at.
What to Look for on Labels
When choosing a postpartum tea, check for:
Organic, non-GMO herbs – especially for healing bodies and nursing babies
Caffeine-free – your nervous system needs calm, not jitters
Purpose-built blends – look for teas labeled postpartum, nursing, or recovery
Transparency – reputable brands list each herb and its purpose clearly
Avoid:
Teas with added sugars or flavourings
High doses of herbs like fenugreek or licorice if you have thyroid or blood pressure concerns (check with your midwife if unsure)
Other drinks to aid postnatal recovery
Beyond tea, your body needs warming, nutrient-rich hydration—especially after surgery. Whether you're breastfeeding or not, staying hydrated and nourished helps with healing, hormone balance, and emotional wellbeing.
Here are some c-sectionUK-approved drink ideas to weave into your day:
Warming Spiced Milks
A warm, soothing option that supports digestion and reduces inflammation. Great before bed or first thing in the morning. Try:
Golden Milk: Heat oat milk with turmeric, ginger, cinnamon and a dash of maple syrup
Nutmeg + Cardamom Milk: Lovely for calming the nervous system postpartum.
Midwife tip: Add a pinch of collagen powder to support tissue healing after surgery. The research around this is still pretty minimal but there is anecdotal thought that it can support healing.
Healing Tea Lattes
Think of these as the more indulgent cousin of herbal tea—still healing, but with a creamy twist. Ideas:
Chamomile Lavender Latte – fragrant herbs with steamed milk
Rooibos Chai Latte – naturally caffeine-free, rich in antioxidants
Peppermint Cocoa – soothing for digestion and post-op bloating
Postpartum Smoothies
A great way to get nutrients in one-handed while holding your baby. You can batch freeze smoothie packs for easy blending. Nourishing ingredients you could include:
Cooked oats
Nut butter or tahini
Ground flax or chia
Banana or berries
Spinach (you won’t taste it, promise!)
Collagen or plant-based protein
Midwife tip: Add dates for natural sweetness and gentle iron support.
Chia seed drinks
Hydrating and fibre-rich—great for supporting gentle digestion post-surgery. Simple version:
Mix 1 tbsp chia seeds into coconut water with a squeeze of lime. Let sit for 10–15 mins before sipping.
Broths, including bone broth and veggie broths
After abdominal surgery, warm broths can feel like a hug from the inside. They’re easy to digest, rich in minerals and deeply restorative. Try:
Bone broth – supports gut healing and tissue repair
Veggie broths – add turmeric, garlic, ginger, and seaweed for immune support
Miso broth – fermented and mineral-rich, lovely for calming the gut
You can batch cook or buy high-quality cartons or frozen cubes
Nutrition is health - what you put into your body will act as a type of medicine in a sense. Anti-inflammatory, healthy foods are going to support your healing. Prioritise this as much as you do scar massage because it really will make a whole heap of difference.
After a C-Section—or any birth, really—nourishment becomes just as important as nappies and night feeds. Sipping your way through recovery can be a gentle, grounding ritual. Herbal teas are one of the easiest and most comforting ways to support your body in healing, hydrating and replenishing.