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Glucomannan originates from the root of konjac, which is commonly referred to as elephant yam. This incredible source is packed with beneficial properties.
Glucomannan, a soluble dietary fiber, offers numerous potential health benefits. Also known as snake palm, devil's tongue, and voodoo lily, the konjac plant has been utilized as a medicinal remedy in Japan since the 6th century. Glucomannan has an extraordinary ability to absorb water, likely accounting for most of its health benefits. When combined with fluid, glucomannan has the remarkable capacity to expand up to 50 times its weight. However, this remarkable property can also prove to be a double-edged sword.
Native to Southeast Asia, glucomannan has traditionally been used as a fiber supplement and a food additive. It has been used in foods such as tofu and pasta, in addition to being used as a thickening agent and emulsifier. Used to make flour and jelly in its namesake, konjac is also used as a gelatin substitute for those with a vegan diet.
Discover these top potential benefits of fiber sourced from the Konjac plant.
Due to its water absorption ability, glucomannan, when taken before a meal, may help manage weight. When taking the recommended one gram three times a day before each meal, glucomannan can promote a feeling of fullness by taking up space in your stomach. This feeling of fullness may cause you to intake less food or fewer calories during the meal. A feeling of satiety will come faster, and many who consume glucomannan will decrease the amount of food they eat.
Another way glucomannan may help manage weight is by delaying stomach emptying. This delay can make you feel full longer and decrease your desire to eat or snack after a meal or between meals. In addition, glucomannan is low in calories, and it helps you absorb less calories from fats and proteins.
As a soluble fiber, glucomannan nourishes your good gut bacteria, increasing the health of your microbiome. As a result of this nourishing environment, short-chain fatty acids, including butyrate are formed in the gut. Some animal studies show butyrate can help decrease fat absorption. Having a healthy gut microbiome is also associated with healthy weight in some studies.
One large study of 176 overweight but healthy people on a calorie-restrictive diet found that those who took glucomannan lost significantly more weight than those who took a placebo.
For weight management, it is necessary to take glucomannan before a meal since many of the effects are related to absorption and expansion properties. It is recommended to take 1 gram of glucomannan 15 minutes to one hour before your meal to allow the effects to take hold before consuming your meal.
Be sure to drink enough water when taking glucomannan. Its expansion property can cause potential choking and blockages in the gastrointestinal tract.
Post-prandial, or after eating, blood glucose levels were decreased in those who took glucomannan in one study.
The study showed that not only were post-prandial glucose levels lowered, but fasting blood glucose, fasting blood insulin, and serum fructosamine levels were also reduced significantly. The study concluded their analysis indicates that glucomannan is an effective nutritional intervention for type II diabetes.
Adding glucomannan to a healthy diet could help lower your blood sugar levels and your risk of developing type II diabetes.
A systemic review of several studies showed that supplementing with glucomannan can lower cholesterol levels, a key indicator of heart disease risk. The systemic review found that taking glucomannan significantly lowered total cholesterol, triglycerides, LDL or “bad” cholesterol, and fasting blood sugar levels.
These lipid-lowering benefits can be attributed to glucomannan’s ability to decrease the absorption of cholesterol in the gastrointestinal tract. Since your body makes some cholesterol on its own and gets some from your diet, decreasing cholesterol absorption from dietary sources could have a big impact on your lipid levels. The addition of glucomannan to a heart-healthy diet could help lower total and bad cholesterol levels.
A study found that glucomannan supplementation significantly reduced the transit time of ingested food in constipated patients compared to those who took a placebo. No difference in transit time was observed in the placebo group compared to before and after the study.
Glucomannan works by binding with water and creating a bulky fiber that helps move the digested food along the tract, helping to treat constipation.
Considering most people do not get enough fiber, as low as only 5% in the United States hit the recommended daily target for fiber, 25 grams for women and 38 grams for men. European and African countries do better than the United States regarding getting sufficient fiber, but many around the world still fall short of the recommended target.
As a soluble fiber, glucomannan can help move food through the gastrointestinal tract more efficiently. Consider adding glucomannan to a high-fiber diet rich in fruits and vegetables for potential constipation relief.
Glucomannan is considered generally safe and well-tolerated.
Caution should be taken when taking glucomannan orally. If it expands in the throat or esophagus before reaching the stomach, it can cause blockages or even choking emergencies.
To prevent possible choking or blockages, a glucomannan supplement should be swallowed with 1 to 2 glasses of water or another beverage of choice.
Glucomannan may reduce the absorption of a diabetic medication called sulfonylurea. To avoid any absorption concerns, take this medication at least one hour before or 4 hours after taking glucomannan.
Side effects are rare, but taking glucomannan may cause gas, bloating, or diarrhea. These mild side effects are uncommon and will resolve with discontinued use.
Glucomannan may have several health benefits that should be considered for a healthy, preventative lifestyle.
Many studies have shown that glucomannan may help with weight management. By slowing down gastrointestinal emptying and making you feel more full on fewer calories, glucomannan could be the difference in weight management. Not only can this soluble fiber help manage weight, but it can also help move food through the tract faster, helping to eliminate constipation.
By decreasing the absorption of cholesterol, fats, and proteins, glucomannan can help reduce your risk of heart disease. With less cholesterol being absorbed from meals, your bad cholesterol, triglycerides, and total cholesterol levels may decrease significantly with glucomannan supplementation.
Finally, blood sugar levels also see a benefit from glucomannan supplementation. Studies have demonstrated that fasting blood glucose and insulin levels drop significantly with glucomannan supplementation.
Always ask your doctor if adding glucomannan is right for you before starting a new supplement routine.
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By Dr. Carlie Biggins, N.D.
