Okra Water in Pregnancy—Is It Safe to Try This Social Media Trend?

You know how some women just have that pregnancy glow? Yeah, I wasn’t one of them. During both of my pregnancies, I was miserable with nausea, swelling, low iron, serious food aversions and more. It was so rough that I would’ve tried just about anything to feel better—including a viral drink influencers swear by.

These days, the miracle solution touted on social media is okra water. It’s easy to make, nutritious and some moms and moms-to-be swear by it for combating all types of pregnancy symptoms. But, like with many social media health claims, the reality isn’t black-and-white.

So, what is okra water, exactly? And, putting social media hype aside, what are some actual okra water benefits for pregnancy? Read on to learn more.

Key Takeaways

• Okra water is generally safe to drink while pregnant. But it hasn’t been clinically proven to alleviate any pregnancy symptoms.
• Okra itself is nutrient-dense, but research is lacking on how much of its benefits transfer to okra water.
• Okra water is made by letting okra pods soak in water for 8 to 24 hours.

Can You Drink Okra Water While Pregnant?

Yes, okra water for pregnant women is generally considered safe. That said, it’s important to prepare it the right way. It needs to be “made hygienically, using okra that’s been cleaned and washed properly,” advises Dr. Robert Thompson, DO, a board-certified physician executive with specialized training in women’s health.

But Exactly What Is Okra Water, Anyway?

Let’s back up. In case you’re not familiar, okra water is pretty much what it sounds like: water infused with okra. Okra is a vegetable that’s full of nutrients and protein. It has a bit of a grassy flavor, and it’s a common staple in Southern cooking.

“Okra water is made by soaking okra pods in water, usually overnight, and then drinking the liquid,” explains Callie Krajcir, MS, RD, a registered dietitian and founder of Callie K. Nutrition. “It’s become pretty popular on social media lately, with claims that it can help everything from digestion to blood sugar to pregnancy symptoms.” Some social media creators, like @lincolnsmamaaa, even say it can help reduce tearing during delivery.

Jenny B., a mom of one (with another on the way) in Creedmoor, North Carolina, says she grew up eating a lot of okra, and “will definitely be trying okra water” during this pregnancy.

Benefits of Okra Water During Pregnancy

“The biggest benefit [of okra water] is probably hydration,” says Krajcir. “If drinking okra water helps someone drink more fluids, that’s a win.”

While extra hydration during pregnancy can’t hurt, experts emphasize that research on the benefits of okra water is limited and social media claims aren’t necessarily evidence-based.

“Some people report that okra water may support digestion and help relieve mild constipation due to its mucilage, or gel-like soluble fiber,” says Dhara Patel, PA, a physician associate and founder of Kuon Healthcare.

Sydney Lappe, MS, RDN, a registered dietitian based in St. Louis, says she’s seen okra water recommended for pregnancy nausea, heartburn, blood-sugar stabilization and even a smoother labor. Both experts say to take these claims with a grain of salt.

Okra itself, though, is a proven nutritional powerhouse. It offers “fiber, vitamin C, folate and antioxidants that support overall health,” explains Patel. “Okra has been studied for blood sugar, cholesterol, digestion and antioxidant activity,” says Lappe. This doesn’t mean okra water offers the same benefits, though. “Most of this research is on whole okra, okra extracts or animal studies—not okra water in humans,” Lappe adds.

Are There Downsides to Drinking Okra Water in Pregnancy?

While it’s generally safe to drink, there are a few downsides to okra water for pregnancy:

• There’s a lack of research on whether it really helps alleviate symptoms.
• The texture can take getting used to. “Okra water can have a slimy texture, which isn’t ideal for someone already dealing with nausea or food aversions,” explains Krajcir.
• It can cause temporary GI effects. “If you’re not used to much fiber, it could contribute to bloating, gas or changes in bowel habits,” says Lappe.

How to Make Your Own Okra Water

Making your own okra water at home is pretty easy. First, make sure to thoroughly wash the okra. Next, give the okra a bath! “Most people let the okra [pods] soak overnight and drink the liquid the next day,” says Lappe. It’s recommended to let the okra sit for 8 to 24 hours to get all the benefits. “As the okra soaks, some of its soluble fiber and other plant compounds leach into the water, giving it a slightly thick, slippery texture,” Lappe notes.

Make sure to let the okra soak in the refrigerator—not at room temperature—to prevent bacterial growth. Drink your okra water with 24 hours of straining it.

If you’re looking to try okra water but aren’t sure you’ll like the taste, there are plenty of ways to jazz it up. Social media influencers recommend adding everything from citrus to watermelon to agave syrup. TikTok creator Vale Assemat used a frother “to make it less slimy” and added guava juice. There are lots of options!

To Sum It Up

Okra water may be having a moment—and it’s safe to sip on if you enjoy it. But there’s not enough research to confirm many of the benefits you’ll find influencers sharing online. “Okra water can be part of a balanced pregnancy diet, but it shouldn’t be viewed as a miracle remedy,” says Patel. Instead, she encourages expecting moms to focus on their overall nutrition, hydration and regular prenatal care.

How We Developed This Article

We know that there’s a ton of pregnancy advice shared on social media, and parents-to-be may find it challenging to determine what advice is evidence-based and what’s just hype. To help provide guidance on okra water during pregnancy, we spoke to several experts, including registered dietitians, a physician associate and a board-certified physician. We also spoke to real moms and moms-to-be to learn their thoughts and experiences with drinking okra water during pregnancy.

After editing, this article was vetted through fact-check and reviewed by our ob-gyn medical adviser. Learn more about how we ensure the accuracy of our content through our editorial and medical review process.

About the author: Ashley Ziegler is a mom of two who experienced some rough symptoms during pregnancy—and would definitely have tried okra water if she’d known about it. She’s also an experienced health, pregnancy and parenting writer with work appearing in publications including Scary Mommy, Romper, Pregnancy & Newborn, Everyday Health and more.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.