September 07, 2023

How it works 

Okra is high in two types of dietary fibre: soluble and insoluble fibres. These fibres can bind to dietary fat, supporting the elimination of dietary fat via the bowel. Okra powder also supports weight management by swelling when it comes into contact with water. This swelling action helps to provide a sense of fullness that can aid in reducing excessive calorie intake. Due to its high fibre content, okra also slows gastric emptying, a digestive process that delays the release of sugars into the bloodstream after eating.1

The evidence

A 2022 triple-blind, randomised, placebo-controlled trial found that okra powder significantly decreased calorie intake and carbohydrate consumption due to its effects on appetite.1


1. Nikpayam, O., Safaei, E., Bahreyni, N., Sadra, V., Saghafi-Asi, M., et al. (2022). The effect of Abelmoschus esculentus L. (Okra) extract supplementation on dietary intake, appetite, anthropometric measures, and body composition in patients with diabetic nephropathy. Health Promot Perspect, 12(2): 169-177. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9508394/