Can I eat a chai latte while pregnant?

Most authoritative guidelines, including ACOG and the NHS, suggest limiting caffeine intake to less than 200 mg per day while pregnant. A standard chai latte from a coffee shop typically contains between 50-70 mg of caffeine, which is well within this daily limit, allowing for one or two cups a day if you're not consuming other caffeinated drinks. The common spices in chai, like ginger, cinnamon, cardamom, and black pepper, are generally considered safe in culinary quantities during pregnancy and may even help with nausea. However, be mindful that many commercial chai lattes can be high in added sugars, and some chai blends might contain spices like star anise or licorice root that warrant caution in larger quantities, especially if you have a high-risk pregnancy. Making your chai at home can help you control the sugar and specific spices.