Here are some of the more popular claims about the health benefits of okra water — and what science has to say about each one.
1. Improves digestive health
Okra contains both insoluble and soluble fiber. Fiber helps digestive health in many ways, including:
Helping support a healthy gut microbiome
Moving stool through your intestines to keep bowel movements regular
Bulking up your stool, making it easier to pass
Making stools softer, which also decreases the likelihood of developing hemorrhoids
Reducing the risk of diverticulosis, or small pouches that develop in your colon and can become inflamed
But, Hadley adds, we don’t know whether okra water has the same benefits as eating the vegetable itself.
2. Promotes heart health
The soluble fiber in okra can improve cholesterol levels. Fiber binds to cholesterol and carries it out of the body through your stool. And lower cholesterol levels can help prevent plaque buildup in your blood vessels, which leads to heart attacks and stroke. But it’s unclear how much fiber from okra makes its way into okra water.
Detoxes the body
Okra water does have two things going for it, says Hadley: It contains both water and fiber.
Both water and fiber are 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 also carries toxins away, into your stool.
But, Hadley says, you don’t need to drink okra water to get water and fiber. “Okra isn’t some kind of miracle detox food,” she said.
For instance, you can drink plain water and eat a variety of fiber-rich foods. High-fiber foods include things like:
Fruits
Veggies
Whole grains
Legumes (beans)
Nuts
Seeds
4. Supports weight goals
There are a couple ways okra water may play a role in weight management. First, okra contains fiber, which helps you feel full after meals. Second, drinking water may help with weight loss, especially if you’re ditching sugary beverages for water.
But no available studies have 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.
5. Regulates blood sugar
Experts know that fiber helps to manage blood sugar. But some initial research suggests that polysaccharides and antioxidants in okra’s mucilage may help with blood sugar too. Since this research has been done on animals and in test tubes, we don’t know what effect — if any — it has on humans.
Supports sexual health
One of the claims on social media is that okra water can increase vaginal lubrication. People say that okra water’s mucus-like texture helps produce more vaginal moisture. But there’s currently no proof of this.
Ultimately, says Hadley, the claims on social media about okra water are overstated. More research on its potential health benefits are needed.
Okra nutrition facts
The nutrition of okra water isn’t known. This is a drink that involves steeping okra in water. So, it’s unclear if the nutrients in okra make their way into okra water. That said, the table below shows the nutrient value per cup of raw okra.
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 (DV))*
Manganese
0.8 mg (35% of the DV)
Vitamin C
23 mg (26% of the DV)
Thiamin (B1)
0.2 mg (17% of the DV)
Vitamin B6
0.2 mg (12% of the DV)
Folate 6
0 micrograms (mcg) (15% of the DV)
Vitamin K
31 mcg (26% of the DV
The Daily Value (DV) tells you how much of a nutrient is found in a single serving of a food item, based on dietary guidelines for the amount you should consume per day.
In addition to being an excellent source of fiber, manganese, and vitamins C and K, okra contains more protein than many other vegetables.
Who should not drink okra water?
Generally, okra water is safe. However, if you drink a lot of it, the fiber in the drink can cause symptoms like bloating or stomach upset, Hadley says. This may be especially true if you aren’t used to consuming much fiber in your diet. If you don’t feel well after drinking okra water, you should avoid it, or decrease the amount you drink.
Okra isn’t listed as one of the major food allergens in the U.S. But any type of food can cause an allergy. If you’re allergic to okra, you should also avoid drinking okra water.
