Constipation and digestive problems are among the most common gastrointestinal issues affecting people across the world. Many individuals rely on synthetic laxatives and over-the-counter medicines for relief, yet natural remedies offer safe, accessible, and affordable alternatives. One such natural remedy is okra (Abelmoschus esculentus), a green, fibrous vegetable commonly used in traditional African, Asian, and Caribbean cuisines. Beyond its nutritional value, okra possesses several medicinal properties that make it effective in managing constipation and other digestive disorders. This article discusses what constipation is, its causes, the role of okra in treating constipation, and how okra can be prepared for effective natural treatment.
Understanding Constipation
constipation is defined as unsatisfactory bowel movements resulting from infrequent stools, difficulty passing stool, or both. Symptoms include hard stools, straining, bloating, and abdominal pain (Nou’mani, et al. 2023). According to the World Gastroenterology Organisation (2021), constipation is defined as having fewer than three bowel movements per week, often accompanied by abdominal discomfort, bloating, and a feeling of incomplete evacuation. It can be classified into three broad categories: Normal-transit constipation, slow-transit constipation, and defecatory disorders. Normal-transit constipation is likely due to a perceived difficulty with evacuation or presence of hard stools. Stool traverses at a normal rate in the colon and is responsive to dietary modification alone medications. Dysfunction of the pelvic floor or anal sphincter commonly leads to defecatory disorders (Bhandari, Tika & Shahi 2019). While it is not a disease on its own, chronic constipation can indicate underlying health problems or poor dietary habits.
Causes of Constipation
Constipation can arise from a wide range of medical, dietary, and psychological factors (Nou’mani, et al. 2023). A major cause is low dietary fiber intake, as fiber is essential for adding bulk to stool and promoting smooth movement through the intestines. Diets high in processed foods, refined carbohydrates, and low in fruits, vegetables, and whole grains can significantly contribute to constipation (National Institute of Diabetes and Digestive and Kidney Diseases [NIDDK], 2022).
Surgical or structural conditions such as colorectal tumors, external tumor compression and anal fissures. Metabolic and endocrine disorders, including diabetes, thyroid disordersa, electrolyte imbalances (such as high calcium or low potassium), chronic kidney disease, dehydration and heavy metal poisoning. Additionally, various gastrointestinal conditions like irritable bowel syndrome, hemorrhoids, rectal prolapse, fistulas and abscesses can disrupt bowel regularity. Finally, psychological and neurological conditions, especially depression and dementia, can reduce bowel activity or affect self-care, making constipation more likely (Bhandari, Tika & Shahi 2019).
Additionally, insufficient water intake can cause dehydration, leading to hard stools. Lack of physical activity is another contributing factor, as regular exercise helps stimulate intestinal contractions that promote bowel movement. Psychological factors such as stress and anxiety, as well as ignoring the urge to pass stool, can also worsen constipation. In some cases, medications such as iron supplements, painkillers, or antacids containing calcium can slow bowel movements (Mayo Clinic, 2023). Aging and hormonal changes may further reduce bowel motility, making constipation more common in older adults and pregnant women.
The Role of Okra in Treating Constipation
Okra is a highly nutritious vegetable packed with soluble and insoluble dietary fibre, vitamins (A, C, K, and B6), and essential minerals such as magnesium and potassium. Its natural mucilage — a thick, gel-like substance found inside the pods — has soothing and lubricating properties that make it highly effective in promoting digestive health (Adegoke, Akintola, & Aluko, 2018). Okra has the following roles;
1. High Fibre Content
The fibre in okra plays a central role in preventing and relieving constipation. Soluble fibre absorbs water and forms a gel-like substance that softens the stool, while insoluble fibre adds bulk, stimulating peristaltic movement in the intestines (Ramos, Ferreira, & Souza, 2020). This combination makes bowel movements smoother and more regular, thus relieving constipation naturally.
2. Natural Mucilage for Intestinal Lubrication
Okra’s mucilage acts as a natural lubricant for the intestinal walls, helping stool pass more easily. It also coats the stomach lining, providing relief from irritation caused by acidic or spicy foods. This makes okra particularly helpful not only for constipation but also for gastritis and acid reflux (Abubakar et al., 2019).
3. Prebiotic Effect
Okra acts as a prebiotic, meaning it nourishes beneficial bacteria in the gut. These “good” bacteria are essential for maintaining healthy digestion, reducing inflammation, and improving nutrient absorption (Adegoke et al., 2018). A balanced gut microbiome also helps prevent bloating and other digestive discomforts.
4. Detoxification and Colon Health
Regular consumption of okra assists in cleansing the colon by binding to toxins and waste materials in the intestines and flushing them out of the body. This process prevents harmful build up in the digestive tract and promotes long-term digestive wellness.
How to Prepare Okra to Treat Constipation
There are several simple and effective ways to prepare okra for digestive health benefits, especially for relieving constipation.
1. Okra Water
This is one of the most popular and effective methods.
Wash 3–4 fresh okra pods and cut off both ends. Slice the pods vertically and soak them in a glass of clean water overnight. In the morning, remove the pods and drink the slimy water on an empty stomach. Okra water contains soluble fibre and mucilage that help soften stool, lubricate the intestines, and stimulate bowel movement (Ramos et al., 2020).
2. Boiled Okra
Boiling okra preserves its fibre and mucilage content. Boil a few okra pods for 5–10 minutes until soft. Eat them as part of your lunch or dinner. This simple meal provides daily fibre intake and helps maintain regular bowel movements naturally.
3. Okra Smoothie
For those who prefer a more palatable option, blending okra with fruits like banana, apple, or pineapple makes a nutritious smoothie that aids digestion. The fruit fibre combines with okra’s mucilage for an even stronger laxative effect.
Precautionary Measures
While okra is generally safe for most people, moderation is essential. Excessive consumption may lead to gastrointestinal discomfort such as diarrhoea or gas. Additionally, okra contains oxalates, which can contribute to kidney stones in individuals prone to such conditions. People taking blood-thinning medications should also consult a doctor before consuming large amounts of okra, as it is rich in vitamin K, which can interfere with blood clotting (Mayo Clinic, 2023). To avoid pesticide exposure, always wash okra thoroughly before preparation and use fresh, green pods for maximum nutritional benefit.
To sum up, constipation is a common but manageable condition that often stems from poor dietary habits and low fibre intake. Natural remedies like okra provide an effective, affordable, and safe solution for relieving constipation and improving overall digestive health. With its rich fibre content, mucilage, and prebiotic properties, okra enhances bowel movement, soothes the intestines, and supports colon health. Whether consumed as okra water, boiled pods, or in smoothies, this humble vegetable offers a natural approach to maintaining a healthy digestive system. When used responsibly, okra serves as an excellent natural remedy for constipation and other digestive disorders.
References
Abubakar, I. M., Usman, A., & Bello, A. M. (2019). Medicinal and nutritional properties of okra (Abelmoschus esculentus): A review. African Journal of Food Science, 13(7), 135–142.
Al Nou’mani, J., Al Alawi, A. M., et al. (2023). Prevalence, Recognition, and Risk Factors of Constipation among Medically Hospitalized Patients: A Cohort Prospective Study. Medicina, 59(7). https://doi.org/10.3390/medicina59071347
Bhandari, Tika & Shahi, Sudha. (2019). Constipation. 10.5772/ intechopen
Adegoke, O. A., Akintola, A. A., & Aluko, O. O. (2018). Nutritional and medicinal benefits of okra (Abelmoschus esculentus). Journal of Medicinal Plants Research, 12(3), 45–51.
Mayo Clinic. (2023). Constipation: Symptoms and causes. Retrieved from https://www.mayoclinic.org/diseases-conditions/constipation
National Institute of Diabetes and Digestive and Kidney Diseases. (2022). Constipation. Retrieved from https://www.niddk.nih.gov/health-information/digestive-diseases/constipation
Ramos, L. S., Ferreira, T. P., & Souza, M. R. (2020). Effect of okra consumption on blood glucose and digestive health. Journal of Ethnopharmacology, 248, 112–116.
World Gastroenterology Organisation. (2021). Constipation: A global perspective. Retrieved from https://www.worldgastroenterology.org
