Overview
About Okra
Okra, the mucilaginous green pod behind gumbo and bhindi, is high in salicylates and very high in oxalates.
Those are the two triggers to know: the oxalate load matters if you are prone to kidney stones, and the salicylates can bother anyone who reacts to aspirin-type foods. On FODMAPs it is moderate rather than high, comfortable in a small serving but heavier portions bring in fructans and polyols.
Sensitivities
How Okra scores
Watch for
What trips people up
- Very high in oxalates, one to limit if you form calcium-oxalate kidney stones
- High in salicylates, a possible trigger for salicylate-sensitive people
- Moderate FODMAP: a small serving is usually fine, but larger portions add fructans and polyols that can bloat a sensitive gut
- The slippery mucilage is soluble fibre, harmless in itself but part of why big servings feel heavy
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Okra
Is okra high in oxalate?
Yes, okra is very high in oxalates, which makes it a food to limit if you are prone to calcium-oxalate kidney stones. Zucchini and cabbage are much lower-oxalate green vegetables to cook in its place.
Is okra low FODMAP?
In a small serving it is manageable, but okra sits at moderate rather than low FODMAP. Larger portions bring more fructans and polyols, so keep servings modest if your gut is sensitive.
Does okra contain salicylates?
It does, at a high level, so okra can be a trigger for people with salicylate sensitivity. If you react to aspirin-type foods, a lower-salicylate vegetable like cabbage is a safer choice.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.