Okra water is the latest health trend to take TikTok by storm. Proponents of the concoction — which is made by soaking the starchy plant in water — claim it comes with numerous health benefits, from help with weight loss to improved digestion and hydrated skin.
The top TikTok videos on #okrawater posted on the social media site have millions of views. But while the health advantages being touted by influencers may sound promising, the science behind these claims isn’t so clear. Here’s what registered dietitians have to say about the viral drink.
What Is Okra Water?
Okra water is a homemade concoction that can be made by soaking okra pods (the edible part of the plant) in water for several hours or overnight. The texture of the resulting beverage is often described as slimy, due to its mucilage, a gelatinous substance found in many plants including okra.
- Calories: 33
- Protein: 1.93g
- Fat: 0.19g
- Carbohydrates: 7.45g
- Fiber: 3.2g
- Sugar: 1.48g
- Potassium: 299mg
- Calcium: 82mg
- Vitamin C: 23mg
- Magnesium: 57mg
- Phosphorous: 61mg
It’s unclear how many of these micronutrients pass into okra water, however, and in what amounts. More research specifically done on okra water is needed to determine this data.
What Experts Are Saying About Okra Water
There’s no argument that okra itself offers tons of nutrition. Some research suggests the vegetable may be linked to health benefits like improved digestion and blood sugar management. But the potential benefits of okra water are unclear.
“Okra water can be considered a healthy drink if you enjoy the taste and are looking for a low-calorie way to add some flavor to your diet,” says Scott Keatley, RD, CDN, a dietitian in private practice in New York City. “It contains some vitamins and antioxidants from the okra, but you will not be able to pull out all of the nutrients with water alone and will get almost none of the fiber, which is the real benefit of okra on health.”
Here’s a closer look at what the science says about potential health benefits of okra water.
May Aid Weight Loss
There’s no direct evidence that okra water leads to a smaller waistline, but evidence suggests that okra may support weight loss by promoting feelings of fullness and satisfaction due to its high fiber content, potentially reducing calorie intake, notes registered dietitian Alyssa Simpson, RDN, owner of Nutrition Resolution in Phoenix, Arizona.
“If you enjoy its taste, okra water is a good low-calorie option,” Keatley says, “but infusing water with other fruits or veggies you like can also support weight management. If you’re worried about the sugar content of other fruits, know that you’re still getting sugar from the okra, it’s just in the form of galactose which is not very sweet.”
May Help Manage Blood Sugar
Limited research suggests okra may help manage blood sugar, likely due to its fiber content and compounds that slow down sugar absorption and improve insulin sensitivity, Simpson notes.
The form of okra used in this study was concentrated, and additional research is needed to determine whether the effects of eating okra or drinking okra water would be similar.
May Help Digestion
It’s important to note that okra may cause an upset stomach in people who already have digestive issues. “The carbohydrates and fibers in okra may cause digestive discomfort, especially for individuals with conditions such as irritable bowel syndrome,” Simpson says. So use caution if you have a history of digestive issues.
Aids With Hydration
Perhaps the biggest benefit of okra water is that it will help you stay hydrated.
“Okra water is beneficial for hydration because it’s mostly water,” Simpson says. “Additionally, it provides electrolytes such as potassium and magnesium, which help maintain fluid balance in the body.”
May Benefit Skin
Okra is rich in antioxidants, vitamins, and minerals, which may help nourish and protect the skin, Simpson notes. Because it’s unknown how many of these micronutrients are in okra water, the beverage’s benefits on the skin are unknown.
“Antioxidants in okra may benefit the skin, but there’s no strong evidence that okra water is a magic elixir for skin health,” Keatley says. “The increased water intake is the most likely culprit for improved skin.”
Who Should Try (and Who Should Avoid) the Okra Water Trend?
Okra is a nutritious plant-based food that is safe for consumption by most adults. There are no health risks of drinking okra water for healthy individuals, though experts warn not to be oversold by the health promises you may come across online.
Still, some people may need to exercise caution when consuming okra and okra water. “Those with a history of kidney stones should be cautious, as okra is high in oxalates, which can contribute to kidney stone formation,” Simpson says. “Additionally, the carbohydrates and fibers in okra may cause digestive discomfort, especially for individuals with conditions such as irritable bowel syndrome.”
The Bottom Line on Okra Water
Okra is packed with nutrients and can be a healthy part of your diet. While it’s unclear whether the nutritional benefits of the vegetable translate to okra water, it’s a low-calorie drink that can be enjoyed regularly.
