Key takeaways:
Okra water is made by steeping sliced okra pods in water, then straining the liquid to drink.
Okra is a fiber-rich vegetable that provides a variety of vitamins and minerals. But it’s not known whether okra’s health benefits make their way into okra water.
Okra water is safe to drink, but many people say its texture is unappetizing.
Many health influencers claim okra water provides health benefits. They say it improves everything from blood sugar and digestion to sexual function.
There’s even a recommendation for pregnant people to drink okra water to make vaginal delivery easier.
Okra on its own contains many nutrients. But there isn’t research proving that okra water is a shortcut to the vegetable’s benefits. Below, we’ll take a look at some of the health claims being made about okra water and its potential for helping certain health conditions.
What is okra water?
Okra water is made by slicing pods of fresh or frozen okra, submerging them in water, and letting them steep in the fridge for several hours. The liquid that gets strained out is okra water. But it doesn’t have the same texture as plain water. And some may find it unappetizing.
“Because of the fiber and nutrients from the okra, the water has a thicker, even slimy texture,” said Kaytee Hadley, a gut health dietitian and founder of Holistic Health and Wellness in Richmond, Virginia.
This texture is from okra’s mucilage, a gooey liquid found in okra’s green seeds. Mucilage is made of polysaccharides (a type of carbohydrate), along with proteins and minerals. When sliced okra pods are soaked in water, they release this mucilage, which is what gives okra water its unique texture.
Is okra water good for you?
Okra water can be a way to stay hydrated. But that doesn’t mean that all the claims about its health benefits are true. Here are some of the more popular claims about the health benefits of okra water — and what science has to say about each one.
Claim 1: Improves digestive health
Is it true? Possibly.
Okra contains both insoluble and soluble fiber. Both types of fiber support digestive health in different ways, including:
Supporting a healthy gut microbiome
Adding bulk to stool and keeping bowel movements regular
Helping soften stool so it’s easy to pass
But, Hadley noted, it’s unclear whether drinking okra water has the same benefits as eating the vegetable itself. That’s because we don’t know how much fiber actually makes its way into the water.
Claim 2: Promotes heart health
Is it true? It could be.
Soluble fiber binds to cholesterol and carries it out of the body through your stool. This can lower levels of the “bad” cholesterol, low-density lipoprotein (LDL). Lower cholesterol levels can reduce plaque buildup in your arteries, which lowers your risk for heart attacks and stroke.
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But since it’s unclear how much fiber is in okra water, the benefits for heart health are also unknown.
Claim 3: Supports sexual health
Is it true? No.
People say that okra water’s mucus-like texture helps produce more vaginal lubrication. But there’s currently no proof of this.
Claim 4: Detoxes the body
Is it true? There’s some truth to this claim.
Okra water’s fiber and water are both involved in the body’s detox processes. Drinking water helps the body get rid of waste and toxins through the kidneys, sweating, and the lymphatic system. Fiber helps keep waste moving through your digestive tract to help your body eliminate it through stool.
But you don’t need to drink okra water to get water and fiber. “Okra isn’t some kind of miracle detox food,” Hadley said.
For instance, you can drink plain water and eat a variety of fiber-rich foods. High-fiber foods include:
Claim 5: Supports a healthy weight
Is it true? Theoretically.
There are a couple ways okra water could impact weight management. First, okra contains fiber, which is known to support weight loss in several ways. Second, drinking water may help with weight loss, especially if you’re ditching sugary beverages for water.
But studies haven’t looked at okra water and weight loss, so the benefits are theoretical for now.
“I wouldn’t recommend that anyone expect to lose weight by simply adding okra water to their diet,” said Hadley.
Claim 6: Regulates blood sugar
Is it true? Potentially.
Fiber helps manage blood sugar by slowing the absorption of carbohydrates. And some lab and animal research suggest that okra’s mucilage contains plant compounds that may also help lower blood sugar. But more research is needed to know what effect — if any — it has on humans.
But the findings on okra mucilage haven’t been confirmed in humans. And since it’s unclear how much fiber is in okra water, we don’t know whether drinking it helps regulate blood sugar.
What about okra water for pregnancy?
There are many videos on social media of pregnant people drinking okra water. The claim is that okra water can help with vaginal delivery. Anecdotally, okra water is said to help create a more “slippery” environment to help the baby come out.
Unfortunately, there’s no research that okra water has any impact on childbirth. But Hadley noted that okra itself is full of fiber and folate. This makes it an excellent vegetable to eat during pregnancy — for both you and your baby.
Okra nutrition facts
The nutrition of okra water isn’t known. The table below shows the nutrients in 1 cup of raw okra.
Nutrient | Amount |
|---|---|
Calories | 33 |
Protein | 2 g |
Total fat | 0 g |
Carbohydrate | 7 g |
Fiber | 3 g |
Total sugars | 1.5 g |
Magnesium | 57 mg (14% of the daily value, or DV)* |
Manganese | 0.8 mg (35% DV) |
Vitamin C | 23 mg (26% DV) |
Thiamin (B1) | 0.2 mg (17% DV) |
Vitamin B6 | 0.2 mg (12% DV) |
Folate | 60 mcg (15% DV) |
Vitamin K | 31 mcg (26% DV) |
Are there any side effects of okra water?
Generally, okra water is safe. But there are a few potential downsides.
Digestive problems
Drinking large amounts of okra water can cause digestive discomfort, Hadley said.
Okra contains fiber and fermentable carbohydrates called fructans, which can cause digestive symptoms like bloating, gas, or stomach upset in some people. This may be especially true for people with irritable bowel syndrome (IBS), or those who aren’t used to consuming much fiber.
But it’s unclear how much fiber or fructans make their way into okra water.
If you don’t feel well after drinking okra water, you should avoid it or decrease the amount you drink.
Kidney stones
Okra itself can be relatively high in oxalates, naturally occurring compounds found in many foods, including certain vegetables, beans, and grains. For most people, eating foods containing oxalates isn’t a problem. But in some people, oxalate can combine with calcium in the urine to form crystals. These crystals can stick together and eventually develop into kidney stones.
If you’re prone to calcium oxalate kidney stones, your healthcare team may recommend limiting certain high-oxalate foods. But, again, it’s unclear how much oxalate makes its way into okra water.
How to drink okra water
You may not mind the taste and texture of okra water, especially if you’ve been eating okra as a regular part of your diet. But some people find okra slimy and unpleasant.
If the texture of okra water bothers you, try dressing it up by:
Using coconut water in place of regular water
Adding chopped or sliced fruit to steep with the okra
Mixing in fruit juice, particularly pineapple juice, with the okra water
Adding spices, like cinnamon or cayenne pepper
Blending it or using a frother to mix the okra water to smooth out the texture
There’s no particular “dose” to drink, but around 8 oz per day is common.
You can sip okra water at any time of day, Hadley said. “If you do drink okra water, remember to enjoy it as part of a balanced diet,” she added.
Frequently asked questions
No foods can specifically target belly fat. Reducing belly fat requires an overall balanced diet and an active lifestyle. That said, okra’s fiber may indirectly support fat loss by helping you feel full. And drinking okra water may indirectly support weight loss if you’re drinking it instead of sugar-filled beverages.
Homemade okra water is best consumed within 24 hours. But if you’ve removed the okra pods, the drink should last about 2 to 3 days in the fridge.
No foods can specifically target belly fat. Reducing belly fat requires an overall balanced diet and an active lifestyle. That said, okra’s fiber may indirectly support fat loss by helping you feel full. And drinking okra water may indirectly support weight loss if you’re drinking it instead of sugar-filled beverages.
Homemade okra water is best consumed within 24 hours. But if you’ve removed the okra pods, the drink should last about 2 to 3 days in the fridge.
The bottom line
People who promote okra water say it offers many health benefits, from digestive health to diabetes support and weight-loss management. Okra the vegetable does provide important nutrients, with antioxidants, fiber, and vitamins C and K. The question is how much of them make their way into okra water and in what amounts. It’s possible that okra water provides benefits for your health. But the claims on social media are overstated.
Why trust our experts?
References
Brinkley, L. J., et al. (1990). A further study of oxalate bioavailability in foods. The Journal of Urology.
Dantas, T. L., et al. (2021). Okra (Abelmoschus esculentus L.) as a potential functional food source of mucilage and bioactive compounds with technological applications and health benefits. Plants.
FoodData Central. (2019). Okra, raw. U.S. Department of Agriculture.
Uddin Zim, A. F. M. I., et al. (2021). Evaluation of in vitro antioxidant activity of okra mucilage and its antidiabetic and antihyperlipidemic effect in alloxan-induced diabetic mice. Food Science & Nutrition.
University of Illinois Urbana-Champaign. (2024). Infused water stations: Start with the basics.
