Okra Water: The Ultimate Wellness Drink or Just Slimy Goo?

Okra water is another wellness trend that started on TikTok. It is praised for numerous health benefits, especially for those assigned female at birth. However, are the benefits worth drinking a gel-like substance every morning?

Let’s dive into the supposed benefits of okra and what science has to say about them.

What is okra water?

Okra water is exactly what it sounds like: sliced okra that is soaked in water for 8–24 hours, often overnight.

This process allows the nutrients from the okra to seep into the water, creating a thick, gel-like juice. Okra is a nutritious vegetable commonly used in Asian cuisines and has been studied for its beneficial nutrients and potential therapeutic properties.

Potential benefits

Although the benefits of okra water have not been well studied, okra may have potential health benefits.

Minerals and vitamins

Okra is rich in potassium, calcium, phosphorus, magnesium, copper, selenium, manganese, zinc, sodium, and iron. It also possesses a B vitamin complex. All are essential for homeostasis and bodily functions.

However, most fruits and vegetables are nutritious — it is just very hard to eat enough of one vegetable to meet the recommended daily amount if the overall diet lacks nutrients.

Antioxidants

Okra contains polyphenols and flavonoids, powerful antioxidants, primarily concentrated in its seeds. In particular, okra seeds contain the flavonoids isoquercitrin and quercetin-3-O-gentiobiose, which are absent in skins or pods. These compounds are likely the main contributors to okra's antioxidant activity.

The study also found that in mice, okra’s antioxidant activity may have contributed to better recovery from exercise fatigue. Biochemical parameters showed reduced post-exercise inflammatory markers and improved antioxidant enzyme activity. However, the same has not been studied in humans.

Soaking okra in water may help extract antioxidants from seeds, pods, and skin alike, but this has not been studied or proven.

Digestive health

Okra is a source of soluble and insoluble fiber, which feeds the beneficial gut bacteria. The soluble fiber is found in the pods' mucilage, which gives okra water a slimy texture. Soluble fiber has been shown to positively affect blood cholesterol, glucose levels, and satiety. Insoluble fiber, also found in the pods, adds bulk to the stool, helping with regularity.

Okra water may help with fiber intake and provide the benefits of a high-fiber diet, including constipation and digestion, for those who struggle to get the daily recommended amount. Men should aim for 38 grams of fiber, and women for 25 grams daily.

Skin health

Flavonoids and polyphenols scavenge free radicals and may improve skin health and complexion. A study found that okra extract protects human skin cells from oxidative damage and shows anti-inflammatory and antimicrobial properties. It also demonstrated that 5% ethanolic okra extract improved wound healing and collagen production in cell cultures.

Although no studies are looking at human skin, from a theoretical point of view, antioxidant, antibacterial, and wound-healing properties may help conditions like acne and acne scars, sun spots, and overall complexion. However, there is currently no proof for that, and it may require topical application.

Staying hydrated by drinking enough water and having a healthy gut also contributes to your skin’s health and appearance. So, okra water is likely to help with these two, at least indirectly, contributing to better skin.

Blood sugar

A meta-analysis of seven studies on individuals with pre-diabetes or type 2 diabetes found evidence that okra treatment significantly improves glycemic control, demonstrated by reduced fasting blood sugar. The authors concluded that okra has some potential to be used as a supplemental treatment for pre- or type 2 diabetes, but more studies and clinical trials are needed.

Current research on okra and blood sugar control stems mainly from animal studies. The few human studies vary in formulations and dosages, parts of okra used, study design, and quality.

No studies have examined the use of okra water to help with blood sugar balance.

Female reproductive health

Several creators say that okra water helps with vaginal lubrication, but no studies are looking at such effects, and there is no evidence to support such claims.

The belief likely stems from the slimy texture of okra water, with some thinking it will somehow transfer to vaginal tissues. However, the mucilage cannot directly be absorbed in a way that would affect vaginal lubrication.

It may help keep you hydrated and provide nutrients and fiber for a healthy gut, but that is about it.

I asked Dr. Pamela Tambini whether okra water has proven health benefits. She says, “Okra itself is very healthy and eating it whole provides soluble fiber, polyphenols, antioxidants, and micronutrients. However, drinking okra water might provide only a small amount of fiber and nutrients. There are no strong human studies suggesting okra water has unique or superior benefits over simply eating vegetables and drinking regular water.”

Considerations and risks

Dr. Tambini warns that although most people can safely drink okra water, “People on certain diabetes medications (metformin), people prone to kidney stones, people with GI sensitivity, or pregnant or breastfeeding women should be cautious and speak to their doctor first (especially those on metformin).” Other things to consider are:

• Limited research. The benefits and potential dangers of okra water have barely been studied.
• Digestive issues. Too much fiber or fructans, a type of carbohydrate present in okra, may cause bloating and gas in more sensitive individuals or if consumed too much.
• Water vs. whole okra. Eating whole okra, especially cooked, likely provides more nutritional benefits than okra water.

Bottom line

Okra water does not seem like the holy grail of holistic health. It is a nutritious and delicious vegetable used in many cuisines for centuries, but soaking it in water is unlikely to deliver any additional health benefits.

If you enjoy the taste and texture of okra water, then sure, it is a healthy drink. However, if you are not a fan of the slimy texture, I would recommend having plain water and a delicious okra side dish with one of your meals to get all the same, or even more, nutrients.