Lemon water had a good run. The wellness internet has since moved on to okra water, which is exactly what it sounds like: sliced okra pods left to steep in a jug of water overnight, then strained and drunk first thing. The pitch, repeated across countless videos, is that it hydrates skin from the inside out.
That claim deserves a closer look. Is there anything in it, or is this simply the next thing to cycle through the algorithm? British Vogue put the question to April Morgan, head of nutrition at Artah, and Esra Soylucicek, nutritional therapist at Reborne.
First, what is okra?
Okra is a flowering plant in the mallow family, which makes it a relative of hibiscus. Morgan notes it has been a kitchen staple for centuries. It originated in Ethiopia and travelled from there into the cooking of India, the Middle East, the Caribbean and the American South.
Okra water itself is a much newer idea. Slice the pods, cover them in water, leave overnight. What you get is thick and slightly slippery, with a green, grassy taste. Nobody is claiming it is delicious.
What the drink actually contains
The texture is the point. Okra is full of mucilage, a gel-like substance that behaves as a prebiotic and feeds beneficial gut bacteria, according to Morgan. Better digestion and more regular bowel movements are the practical upshot.
There is soluble fibre in there too, which also supports the microbiome and can slow how quickly sugar is absorbed in the digestive tract, potentially helping with blood sugar control. Insoluble fibre plays a different role, binding to cholesterol so the body can clear it.
Okra also carries antioxidants including quercetin and kaempferol, both linked to lower inflammation and to mopping up free radical damage. Morgan is careful here, though: research specifically into okra water is thin on the ground. What exists looks promising. It is not the same as proof.
Why people have taken to it
Part of the appeal is that it slots into something you already do. Morgan calls it habit stacking, where you upgrade an existing routine rather than build a new one. If hitting 2.5 litres of water a day is a struggle, people tend to reach for electrolytes. Okra water works on the same logic, an easy way to get more out of the glass you were going to drink anyway, with gut and metabolic health as the payoff.
On hydration and skin, temper your expectations
Okra water counts towards your daily fluid intake. It does not hydrate you more efficiently than tap water, whatever the videos suggest.
The skin claims are shakier still. Okra contains a little vitamin C, which the body uses to build and maintain collagen, so there may be some benefit to overall radiance. But vitamin C is fragile. Soylucicek points out that it breaks down during a long soak, so a glass of okra water delivers less than a raw okra pod would. There is no clinical evidence that drinking it clears acne or other skin conditions, beyond whatever modest effect steadier blood sugar might have.
Pregnancy, and a persistent myth
Made with clean, fresh ingredients, okra water is generally considered safe in pregnancy, Soylucicek says. What it will not do is anything special for fertility, and there is no evidence it eases or brings on labour, despite how often that gets repeated. Okra is a decent source of folate, but okra water is not a substitute for a prenatal folic acid supplement. Run it past your doctor or midwife, who can advise on your own circumstances.
Who should be cautious
Most people can drink it without issue. Anyone with SIBO (small intestinal bacterial overgrowth) may want to skip it, Morgan cautions, because the soluble fibre in the mucilage slows digestion and ferments in the gut, which can worsen symptoms.
Bloating and wind are the common complaints even in healthy drinkers, and the thicker the mucilage, the likelier that is. Okra contains a moderate amount of oxalate, so a history of calcium-oxalate kidney stones is reason to limit it. Soylucicek also flags two medication interactions: okra can lower blood sugar, which matters for anyone on diabetes medication, and its vitamin K content is relevant to anyone taking a blood thinner such as warfarin.
How often, and what to add
For blood sugar, Morgan suggests drinking it consistently for two to four weeks, then reassessing how you feel. For general wellness, daily is fine. If gut health is the goal, she recommends two to three times a day for a stretch, then cycling off.
Ginger complements okra’s gut-soothing properties. A cinnamon stick or fenugreek seeds may help with blood glucose. Turmeric root supports what Morgan describes as gut-liver synergy, aiding detoxification and the integrity of the gut barrier.
Keep the jug refrigerated and finish it within 24 hours. Soylucicek says to throw it out if it smells sour, turns cloudy or tastes off.
Okra water is not okra soup, and neither replaces the vegetable
Worth clarifying, because the two get conflated. Okra soup is eaten across West Africa, in Ghana and Nigeria among others, usually thickened into a stew and served with ground rice or fufu, the boiled and pounded cassava, yam or plantain. Okra water is chopped okra in water. That is the whole recipe.
Either way, the pods themselves win. As Morgan puts it, eating the whole vegetable gives you the full range of benefits, while the water is an add-on, a way of getting more nutritional value into your hydration.
If the texture defeats you
It will, for some people. Morgan is a fan of herb-infused water instead, tailored to whatever you need. Holy basil, coriander and lemongrass all bring calming, antibacterial or antioxidant properties, plus a bit of digestive help. Cucumber is the easiest option of all, light enough that you can get through far more of it than you ever would okra water.
