Before you take a sip, here’s what you need to know about one of the biggest drink trends on social media.

Perhaps you’ve enjoyed fresh okra in jambalaya, our cajun shrimp and sausage stir-fry, or toss it on the grill, as our friend Tabitha Brown loves to do. But have you tried drinking okra?

Okra water is one of the fastest-growing trends on social media; it spiked 470% from June 2023 to June 2024, according to Pinterest’s worldwide internal search data. So what is okra water, why are some people drinking it, and should you? We spoke with a couple of dietitians for the inside scoop on okra water.

Meet Our Expert

• Laura Ligos, RDN, CSSD is an Albany, New York-based registered dietitian nutritionist, two-time cookbook author, and the founder of The Sassy Dietitian and Unconventional Collaborative.

• Jenna A. Werner, RD is a registered dietitian and creator of Happy Strong Healthy in Middletown, New Jersey.

What Is Okra Water?

None of our experts were positive about how or where the okra water trend started, but the movement appeared to gain momentum after vegan content creator Jasmine Duke posted about it on social media in February 2024.

“Okra is rich in folate, fiber, and vitamin C,” says Duke. “Okra water is an ancient remedy used to maintain hormonal balance,” she adds before demonstrating how she makes her signature Strawberry Lemonade Okra Water (for those who may not be as eager to drink okra water on its own). If you choose to drink okra water straight up, Duke explains in a follow-up video that “it tastes like cucumber water to me. Cucumber water is stronger tasting to me.”

Tips

For Duke’s Strawberry Lemonade Okra Water, she recommends mixing in the juice from 6 lemons, 8 chopped strawberries, and adding sugar to taste.

While Duke admits that you certainly could cook okra and eat it to score those same nutritional benefits, she’s fond of okra water since it’s hydrating and you can eat the okra after soaking.

We shared a few of Duke’s videos with Jenna A. Werner, RD, registered dietitian and creator of Happy Strong Healthy. “This is the first time I am seeing okra water,” says Werner. “Okra is a super nutrient-dense food that has a lot of cultural ties, so it’s fun to see another way to consume it.”

After diving more into the concept of okra water, Werner explains that it’s a “beverage made from soaking okra pods or thinly-sliced okra, which is a vegetable, in water, then separating the okra from the thick liquid—and consuming that strained liquid. I have seen some then mix it with a little juice or fruit to add flavor or drink it thick and plain.”

Is Okra Water Healthy?

Okra is incredibly nutrient-rich, says Laura Ligos, RDN, CSSD, an Albany, New York-based registered dietitian nutritionist, two-time cookbook author, and the founder of The Sassy Dietitian and Unconventional Collaborative.

“Okra is high in polyphenols, flavonoids, and antioxidants, and contains some vitamins and minerals like folate, B6, calcium, magnesium, vitamins A and C,” says Ligos. It’s also naturally hydrating as a food, containing 90% water. Plus the fiber factor (okra has 3 grams per cup) means that consuming okra can support digestion and result in more stable blood sugar.

“Any time we support more stable blood sugar, we usually see downstream effects on things like energy, weight loss or maintenance, better sleep, and improved libido, so it’s possible the okra water could help with this, too,” says Ligos, nodding to some of the claims on social media about the health benefits of okra water.

Still, despite the fact that okra water may have been an ancient remedy, it seems to have been niche enough that there has yet to be any official research on okra water that could stand behind any of the reported benefits.

“As of now, all claims are anecdotal, as there is little to no research on okra water itself,” says Ligos.

Who Should Avoid Trying Okra Water?

While we don’t know of any proven benefits, the only real harm in drinking it would be if you were allergic to okra or if you have trouble digesting fructans—a specific type of sugar found in okra. Other foods also containing fructans are bananas and beans, pistachios, plums, and wheat, which can cause digestive discomfort for some.

Otherwise, Ligos and Werner agree that if you enjoy okra water and it encourages you to drink more water, it’s a win.

“I’m not sure that I would recommend it, but if a client came to me and said they wanted to drink okra water and they had no health concerns, I’d have them experiment with it since I always want to encourage my clients to hydrate and include plenty of color via fruits and vegetables,” says Ligos. “If they find it’s a sustainable way for them to stay hydrated, then I see no harm. However, a lot of times these fads are hard for people to keep up with, and there are a lot of other nutrition basics most people could benefit from getting consistent with before focusing on the latest social media craze.”

Check with Your Doctor

It’s important to speak with your healthcare team before starting any new regimens and to monitor how much you consume. The ideal “dose” of okra water will vary based on your overall hydration status and health.

“I personally don’t think it seems harmful, but also ask yourself, ‘what are my expectations when I consume it?’ If you are just looking for a way to boost nutrients, fiber, and hydration or enjoy okra in a new way, have fun,” says Werner.

But if you’re seeking a magic elixir to help you lose weight, sleep sounder, or feel as energized as a battery-fueled bunny, you’re probably setting the bar too high.

Try Out the Trend

Here’s how to make okra water:

• Buy fresh okra, wash the pods, then use a knife to trim off the stem ends.

• Cut the okra into ½-inch slices, then add them to a pitcher.

• Top the okra with water, transfer the okra water to the refrigerator, and allow it to soak for 8 hours or overnight.

• Use a strainer to separate the water from the okra. Drink the water portion and reserve the okra for another use (or compost it).

• If desired, add lemon juice, fresh fruit, club soda, or try transforming it into a kiwi-watermelon okra water popsicle, a la Duke.