During pregnancy, there’s a long list of things to avoid—and alcohol is chief among them, as it can have serious risks for your growing baby, such as fetal alcohol syndrome. Luckily, the alcohol-free beverage industry has exploded in recent years, thanks to the sober curious movement and more people wanting to reevaluate their relationship with alcohol. Gone are the days when your only choice was soda or water. Now, you’ll find a variety of non-alcoholic wines and spirits in your local grocery store. It’s great news for anyone eliminating or reducing their alcohol intake? But what about pregnant people and moms-to-be? Can you drink non-alcoholic beer while pregnant? What about other non-alcoholic beverages? On a quest to answer this question, we consulted experts to get the latest guidance. Read on for the full intel.

Key Takeaways

• There are three types of non-alcoholic beverages, some of which may contain trace amounts of alcohol (0.5 percent ABV). These types are non-alcoholic, alcohol-removed and alcohol-free.
• Some experts say there’s no safe amount of alcohol that can be consumed in pregnancy, even at trace amounts, and the best beverages are those with 0.0 percent ABV.
• Some experts say the amount of trace alcohol in these non-alcoholic beverages is negligible.
• While it’s likely safe to have one of these beverages, it’s a personal decision. You do, however, want to stay hydrated in pregnancy with nutritious options, like water, smoothies and milk.

What Is a Non-Alcoholic Beverage?

A non-alcoholic beverage is meant to look, taste and feel like its alcoholic counterparts, but without the alcohol. That said, it’s important to note that non-alcoholic beverages can contain trace amounts of alcohol, typically less than 0.5 percent alcohol by volume (ABV). “The amount of alcohol present can vary depending on the type of beverage and the method used to remove the alcohol,” explains Melissa Baker, RDN, a certified registered dietician nutritionist in New York and contributor to Total Shape. “Non-alcoholic beer may contain more alcohol than others, and some non-alcoholic wines may still have a small amount of alcohol due to the fermentation process.”

Non-alcoholic drinks can be split into three categories:

• Non-alcoholic. Products that contain less than 0.5 percent ABV and are legally considered non-alcoholic. That said, they can contain trace amounts of alcohol.
• Alcohol-removed. This term is typically used to describe wine-based products. Alcohol-removed wine (also known as de-alcoholized wine) is made using the same process as conventional wine to develop a full-depth of flavor. But once the fermentation process is complete, the alcohol is removed through various methods like distillation or filtration. These drinks usually also have less than 0.5 percent ABV.
• Alcohol-free. These drinks have zero detectable alcohol (0 percent ABV), and are made using ingredients such as fruit juice or soda water to create a similar flavor profile to drinks with alcohol.

Can You Drink Non-Alcoholic Beer, Wine and Spirits While Pregnant?

According to the Center of Disease Control and Prevention (CDC), there’s no amount of alcohol that’s safe to consume during pregnancy. It can cause problems for baby’s development, so it’s best to avoid alcohol altogether if you’re expecting or even trying to conceive. According to Sherry Ross, MD, an ob-gyn, women’s sexual health expert and co-founder of Oneself, since some non-alcoholic drinks can have trace amounts of alcohol, abstaining from drinking them eliminates the risk of any alcohol exposure. “The 0.5 percent ABV in non-alcoholic beverages hasn’t been studied in pregnancy to know how safe it is to consume,” she explains. “The current medical studies support the recommendation that there’s no safe amount of alcohol to consume during pregnancy, even 0.5 percent ABV.”

That said, the answer here may depend on who you ask, as Heather Bartos, MD, medical director at Be. Women’s Health and Wellness in Frisco, Texas, says the amount of alcohol in these non-alcoholic options would generally be considered “negligible.”

Suffice it to say, consuming non-alcoholic drinks during pregnancy is a personal choice. Read the label before enjoying to evaluate the ABV of each drink, and reach out to your doctor with questions or for personalized advice. “It’s always best to consult with a healthcare provider before consuming any new food or drink during pregnancy,” reminds Baker.

Can you drink alcohol-removed beer, wine and spirits while pregnant?

Alcohol-removed beverages usually also contain less than 0.5 percent ABV, so the same rules apply here. However, reach out to your provider for their take on the matter and their personalized recommendations.

Can you drink alcohol-free beer, wine and spirits while pregnant?

Alcohol-free beverages are usually safe to consume in pregnancy, as they have a 0.0 percent ABV, which means they avoid even trace amounts of alcohol. Just be sure to read the label and safety info to confirm the drink is in fact truly alcohol-free.

Another important note about all three types of beverages: Some may contain certain types of herbs, root extracts or other ingredients that could be considered unsafe during pregnancy. Again, do your due diligence.

How to Choose a Healthy Beverage in Pregnancy

Staying hydrated is key in pregnancy, but you want to make sure you’re choosing beverages that set you and baby up for success. Luckily, “there are healthy options to stay well hydrated and achieve the recommended 12 cups of water or equivalent, daily during pregnancy,” says Ross. She notes these include:

• Sparking, flat and flavored water
• Caffeine-free tea
• Watered-down fruit juice (to reduce the sugars found in juice)
• Protein drinks
• Milk
• Coconut water
• Smoothies

But remember, you always want to check the nutrition label for harmful ingredients and low nutrition value. Avoid mocktails and pregnancy-safe beverages with high amounts of sugar and caffeine, as well as drinks that might dehydrate you.

Can You Have Non-Alcoholic Beer or Drinks While Breastfeeding?

Alcohol can pass through to baby via breast milk, so experts recommend limiting alcohol while breastfeeding and timing it so it doesn’t pass into baby’s milk. However, because non-alcoholic drinks usually only contain trace amounts of alcohol, Ross says they’re fine to consume in moderation while breastfeeding.

Pregnancy places tons of restrictions on your diet and lifestyle, and it can be tempting to want a drink every now and then. While non-alcoholic, alcohol-removed and alcohol-free beverages are touted to be good options in these cases, it’s important to know the risks and facts. “It can be confusing to understand if [these] beverages are safe to consume during pregnancy or while breastfeeding,” Ross says. “It’s always recommended to discuss questions and concerns with your healthcare provider about the safety of drinking any amounts of alcohol while pregnant.”