Glucomannan promotes satiety so you feel fuller for longer

Traditionally used in Japanese cuisine Glucomannan can be found in noodles, tofu, and vegetarian meat. It also has roots in Chinese medicine being valued for its yin-nourishing properties.

Beyond traditional uses, virtually calorie-free glucomannan has become a popular supplement to regulate appetite and weight loss, and with studies also supporting lower blood sugar, cholesterol and lipid levels and gut health, making Glucomannan a promising natural remedy.

How Glucomannan to Lose Weight Works

Konjac Glucomannan is most well-known for its considerable soluble fibre content, exceptional viscosity, and gel-forming capacity owing to its unique water-absorbing properties.

This fibre’s exceptional ability to absorb water means it can expand up to 50 times its weight, forming a thick gel-like substance in the digestive tract. 

This gel slows digestion, promotes satiety so you feel fuller for longer. Filling up on this fibre is making glucomannan to lose weight a natural alternative to weight loss jabs.

Glucomannan Benefits

Glucomannan is supported by the European Food Safety Authority (EFSA) for use as a weight loss supplement.

There is also on-going research on Glucomannan’s bioactive properties showing potential in developing treatments for chronic diseases and obesity-related conditions. (see below image)

Beyond weight management, studies show glucomannan contributes to improved metabolic health. It helps lower blood glucose, cholesterol, triglycerides, and blood pressure, making it beneficial for individuals with diabetes or metabolic disorders. It’s also a prebiotic, with additional anti-inflammatory, antioxidant, and antibacterial properties.

Glucomannan & Gut Health

As a fermenting fibre, Glucomannan supports digestive health, helping control bowel movements, preventing constipation and maintaining beneficial gut flora.

A prebiotic fibre Glucomannan passes through the upper digestive tract, reaching the colon intact, where it acts as a prebiotic for gut microbiota (food for our beneficial gut bacteria).

What the Science Says

Studies highlight glucomannan’s appetite suppression powers with its ability to promote a feeling of fullness, reduce calorie intake, and aid weight loss. When consumed at doses of 2-4 grams per day, Glucomannan has been shown to be well-tolerated and effective in overweight and obese individuals

By expanding in the stomach, glucomannan physically takes up space, which triggers receptors that tell the brain you’re full. This reduces the desire to consume more food during meals, and may even help prevent snacking between meals.

A study published in the American Journal of Clinical Nutrition found that glucomannan supplements led to significant weight loss in overweight individuals.

Participants took 1 gram of glucomannan three times daily before meals, and lost an average of 5.5 pounds over an eight-week period without making any drastic changes to their diet or exercise routine.

The researchers concluded that glucomannan supplementation led to significant body weight reductions, with its ability to create feelings of fullness and reduce overall calorie intake.

Alongside bodyweight Glucomannan has also been studied for its effects on metabolic health and blood pressure.

A study followed 200 obese adults over a 16-week period. Participants were divided into two groups: one group took 1 gram of glucomannan three times daily before meals, and the other group received a placebo.

Results: The glucomannan group experienced an average weight loss of 8-10 pounds (3.6-4.5 kg) by the end of the study, while the placebo group showed minimal weight change.

In addition to weight loss, the glucomannan group also showed improvements in blood lipid profiles and blood sugar regulation.

Glucomannan to Lose Weight – The Science

A recent 2024 study published in Nutrients journal found that combining Psyllium Husk, Inulin and Glucomannan can also effectively support weight loss and improve body composition with potential for a reduction of -6.5kg bodyweight over 180 days.  

112 adults with an average age of 46 and weight of 89.9kg and  BMI 30.9 kg/m², indicating overweight status, were given either a supplement combining glucomannan, psyllium husk and inulin or a placebo. Participants also adhered to 500 kcal deficit per day with 150 min per week of physical activity, such as walking, encouraged.

The results found the Psyllium Husk, Inulin & Glucomannan fibre group showed significant reductions in body weight and BMI with an average reduction in bodyweight of -6.5kg over 180 days.

Glucomannan to Lose Weight – Study Results

59.2% lost 5% or more of their bodyweight (dark blue column in graph above)

21.1% lose 10% or more of their bodyweight (dark blue column in graph above)

Absolute Bodyweight Change (-6.5kg)

BMI (−2.2 kg/m²⁾)

Fat mass (−19.4%)

Visceral fat rating (−1.9)

Hunger & food consumption significantly reduced

Fullness and satiety significantly increased

A high incidence of gastrointestinal events was also reported (because it’s always advisable to increase fibre intake slowly to allow the GI tract time to acclimatise.  

Overall pretty impressive, making fibre food for thought!

If Glucomannan to lose weight sounds like something you’d like to add to your diet you’ll find ALL 3 of these FIBRES (plus more) in APPETITE supplement. The daily all in one weight management and digestive supplement.

Is Glucomannan Safe

Like all fibres consuming increasing intake too much too soon can cause temporary digestive upset, so its important to increase intake on gradually.

When consumed at doses of 2-4 grams per day, Glucomannan has been shown to be well-tolerated and effective in overweight and obese individuals.

Conclusion: Glucomannan to Lose Weight

The science supports glucomannan to lose weight as a promising, natural and effective supplement for weight loss, through appetite suppression and delayed gastric emptying. So if you’re looking for an appetite suppressant as some support to regain control over eating patterns, and looking for a more natural approach to weight loss jabs then Glucomannan supplements represents a powerful ally.

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