What is Glucomannan

Glucomannan, a water-soluble dietary fibre, has garnered significant attention in the health and wellness world. This naturally occurring fibre is derived from the root of the konjac plant, and has been praised for its potential benefits in weight management, digestive health, and even blood sugar regulation and cholesterol management. However, like any supplement, it’s essential to understand what glucomannan is, how it works, the correct dosage, potential side effects, and who should avoid using it.

In this blog, we delve into these aspects to provide a thorough guide on glucomannan – as it really is a super simple health hack that many can use to upgrade how they both look and feel.

Glucomannan Origin and Composition

So what is Glucomannan? Glucomannan is from the konjac plant (Amorphophallus konjac), which is native to Southeast Asia. The konjac plant has been used for centuries in traditional Chinese medicine (TCM) and as a dietary staple in Asian countries, primarily due to its thickening properties and ability to absorb large amounts of water.

Glucomannan has the unique characteristic where it has the ability to absorb water up to 50 times its weight, forming a gel-like substance. This property makes it ideal for weight management and digestive health support.

Forms of Glucomannan

Glucomannan is available in several forms, including:

Powder: Often mixed with water or added to foods and beverages.
Capsules and Tablets: Convenient for those who prefer a pre-measured dose.
Shirataki Noodles: A low-calorie food product made from glucomannan, popular among those following low-carb diets.

Glucomannan Benefits

1. Glucomannan Weight Management

One of the most well-known glucomannan benefits is its potential role in weight management. It’s become a popular weight loss supplement thanks to its appetite suppressing powers.

How It Works

Glucomannan contributes to weight loss through several mechanisms:

Low-Calorie Content: Glucomannan itself is very low in calories, yet it occupies space in the stomach, helping to reduce overall caloric intake without compromising satiety and hunger pangs.

Satiety and Appetite Control: When consumed with water, glucomannan expands in the stomach, creating a feeling of fullness. This can help reduce overall food intake by curbing appetite, reducing the urge to snack and making it easier to stick to a calorie-controlled diet.

Delayed Gastric Emptying: The gel-like substance formed by glucomannan slows the passage of food from the stomach to the intestines. This not only prolongs the feeling of fullness but also helps stabilize blood sugar levels, reducing the likelihood of energy crashes that lead to overeating and cravings.

Evidence Supporting Glucomannan Weight Loss Claims

The European Food Safety Authority (EFSA) approve glucomannan for weight loss when taken 3 grams daily (1g before meals, 3 times daily) and, obviously, in the context of a calorie controlled diet.
Several studies have investigated glucomannan’s efficacy in promoting weight loss. A notable study published in the Journal of the American College of Nutrition found that overweight individuals who took glucomannan supplements experienced significant weight loss compared to those who took a placebo. The study highlighted that glucomannan supplementation, combined with a healthy diet, could be an effective strategy for weight management .

2. Glucomannan Digestive Health

Digestive health is another area where glucomannan can play a significant role.

How It Works

Prebiotic Effects: As a soluble fibre, glucomannan is not digested in the stomach or small intestine. Instead, it reaches the colon, where it is fermented by gut bacteria. This fermentation process produces short-chain fatty acids, which can promote the growth of beneficial bacteria in the gut, thereby improving overall gut health.

Relief from Constipation: Glucomannan is a bulk-forming laxative, meaning it increases the volume of stool by absorbing water. This action stimulates bowel movements and can be an effective remedy for constipation. Regular consumption of glucomannan can lead to more regular and comfortable bowel movements.

Evidence Supporting Digestive Health Claims

A systematic review published in the World Journal of Gastroenterology examined the effects of glucomannan on constipation and found that it significantly improved bowel movement frequency and stool consistency in individuals with chronic constipation . Additionally, its prebiotic properties have been shown to positively influence gut microbiota, increasing the amounts of probiotic bacteria in faeces, vital for maintaining a healthy digestive system.
A 2008 placebo controlled trial also found that even a modest dose of glucomannan supplement promoted bowel movement by 30% and improved colonic ecology in constipated adults.

3. Glucomannan Blood Sugar Control

Glucomannan may offer benefits in blood sugar regulation and may be particularly helpful for those at risk of or managing type 2 diabetes or anyone who wants to better manage their weight, their insulin sensitivity or curb cravings.

How It Works

Improves Insulin Sensitivity: Some studies suggest that glucomannan can improve insulin sensitivity, which is crucial for blood sugar control, especially in individuals with insulin resistance.

Slows Carbohydrate Absorption: By forming a gel-like substance in the stomach, glucomannan slows the absorption of carbohydrates. This can lead to a slower, more gradual and steady increase in blood sugar levels after meals, reducing the risk of blood sugar spikes.

Evidence Supporting Blood Sugar Control Claims

A study published in the Diabetes Care journal found that glucomannan supplementation improved glycemic control in individuals with type 2 diabetes. The study demonstrated that glucomannan helped reduce fasting blood sugar levels and improved overall insulin sensitivity .

4. Glucomannan Cholesterol Reduction

Glucomannan has also been shown to positively impact cholesterol levels, which is important for cardiovascular health, the leading cause of death for women in the UK. This is particularly important for postmenopausal women who are at increased risk of heart disease as they lose estrogens protective support.

How It Works

Improves HDL Cholesterol: Some studies have indicated that glucomannan may also help increase levels of HDL (good) cholesterol, which is protective against heart disease.

Reduces LDL Cholesterol: Glucomannan binds to bile acids in the intestine, which are then excreted from the body. This process forces the liver to use more cholesterol to produce bile acids, thereby lowering the overall levels of LDL (bad) cholesterol in the bloodstream.

Evidence Supporting Cholesterol Reduction Claims

A meta-analysis published in the American Journal of Clinical Nutrition reviewed several studies on glucomannan and cholesterol levels. The analysis concluded that glucomannan supplementation significantly reduced total cholesterol, LDL cholesterol, and triglycerides while slightly increasing HDL cholesterol .

5. Glucomannan Skin Health

Glucomannan hydrolysates (GMH) have been shown to have positive prebiotic properties and when ingested have been shown to have a positive but indirect impact on the skin.

Evidence Supporting Glucomannan and Skin

According to a 2013 study, konjac can reduce acne and improve skin health.
In this study twenty six female volunteers aged between 18 to 39 years with active lesions of acne vulgaris were assigned randomly into two groups to receive either a standard treatment or a spray formulation containing GMH at a concentration of 5% (w/v). Before and during treatment, the skin was evaluated according to the acne severity index (ASI). The results showed that there was a significant improvement of the skin health at the second (20 days) and third clinical evaluation (40 days).

Recommended Glucomannan Dosage

Recommended Dosage of Glucomannan

Determining the correct dosage of glucomannan is crucial for reaping its benefits while minimizing potential side effects.

Take konjac with plenty of water, preferably before a meal. There’s no approved, standardized dose of konjac. Recommended dosages vary by manufacturer and what you’re using the konjac for.

General Guidelines

Blood Sugar and Cholesterol Management: For blood sugar and cholesterol control, studies have used doses ranging from 3 to 4 grams per day. However, it’s advisable to start with a lower dose and gradually increase it under medical supervision.

Weight Management: For weight loss, the commonly recommended dosage is 1 gram of glucomannan taken three times per day. It is most effective when taken before meals with a large glass of water.

Digestive Health: To alleviate constipation, a dosage of 1-2 grams per day is generally effective. It’s important to ensure adequate fluid intake to prevent the fibre from causing blockages in the digestive tract.

How to Take Glucomannan

Glucomannan should always be taken with plenty of water. When taking capsules or tablets, consume them with at least 1-2 glasses of water to ensure the fibre expands properly in the stomach. For glucomannan powder, mix it thoroughly with water or another beverage and drink it immediately to prevent it from thickening too much.

For weight loss, a dosage of 1 gram, 3 times per day is considered sufficient. A 2005 study concluded that doses of 2-4 g per day, were well-tolerated and resulted in significant weight loss in overweight and obese individuals and were also shown to improve lipid (fat) and lipoprotein parameters and glycemic (blood sugar) status.

Mixed with water, glucomannan expands and can absorb up to 50 times its weight. Therefore, the recommended dosage of glucomannan is lower compared to other fibre supplements.

It’s important to note that glucomannan does not have any effect on weight loss unless taken before a meal. Recommended timings range from 15 minutes to 1 hour before meals.

Glucomannan is well tolerated and generally considered safe.

However, if glucomannan expands before reaching the stomach, it may cause choking or blockage of the throat and oesophagus, the tube that moves food from your mouth to your stomach.

To prevent this, it should be washed down with 1–2 glasses of water or another liquid.

Potential Glucomannan Side Effects

Glucomannan risks, precautions, and side effects

Glucomannan is generally well-tolerated. However, as with any high fibre product, it may cause digestive problems, such as:

bloating
diarrhoea or loose stools
abdominal pain
gas
nausea

While glucomannan is generally considered safe for most women, it can cause side effects, particularly if not taken correctly or in women who do not regularly consume the recommended RDA fibre (25-30g).

Who Should Avoid Glucomannan?

Certain groups of women should avoid glucomannan or use it with caution:

Pregnant and Breastfeeding Women: There is limited research on the safety of glucomannan during pregnancy and breastfeeding. It’s advisable to consult a healthcare provider before using glucomannan in these cases.
Women with Gastrointestinal Disorders: Women with conditions like Crohn’s disease, ulcerative colitis, or any history of gastrointestinal blockages should avoid glucomannan due to the risk of exacerbating these conditions.
Women Taking Medications: Glucomannan can interfere with the absorption of certain medications, particularly those taken for diabetes and cholesterol. It’s essential to take glucomannan at least 2 hours before or after any medication to avoid interactions.

Recommended Glucomannan Supplements

MENO WEIGHT

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Pretty Pea Meno Weight is an all in one supplement with targeted weight loss and hormone regulation. A powerful combination Meno Weight combines Glucomannan with high strength Vitamin B6 plus synergistic vitamins, minerals and herbals that include Green Tea, Iodine, Raspberry fruit and Ginseng and much more.

Perfect energising perimenopause and menopause supplement support. With its many benefits, Meno Weight, however, may also be used pre and post menopause for women seeking hormone and weight management support.

APPETITE

Pretty Pea Appetite is an all in one weight management and digestive supplement. A powder blend combining the appetite suppressant benefits of Glucomannan fibre along with Psyllium Husk, Sugar Beet fibre and prebiotic Inulin fibre to provide your digestion with the benefit of both soluble and insoluble fibre.

This powerful fibre supplement blend provides prebiotic and probiotic support along with gut healing L-Glutamine and soothing digestive herbals Peppermint, Ginger and Fennel.

Ideal for those looking for healthy weight management support, complete digestive harmony and an easy way to top up their daily fibre needs and meet the fibre recommended daily amount (25-30g).

Conclusion

Glucomannan offers a range of potential health benefits particularly in areas like weight management, digestive health, blood sugar control, and cholesterol reduction. However, as with any supplement, it’s crucial to approach its use with caution. Understanding the correct dosage, potential side effects, and who should avoid glucomannan can help ensure that this powerful fibre is used safely and effectively.

For women considering glucomannan, it’s always advisable to consult with a healthcare provider before starting supplementation, especially if there are underlying health conditions or concerns about interactions with medications. When used correctly, glucomannan can be a valuable addition to a balanced diet and healthy lifestyle.

References

Keithley, J., & Swanson, B. (2005). Glucomannan and obesity: A critical review. Alternative Therapies in Health and Medicine, 11(6), 30-34.
Vuksan, V., Jenkins, A. L., Jenkins, D. J., Rogovik, A. L., Sievenpiper, J. L., & Leiter, L. A. (2008). Viscous dietary fiber reduces postprandial blood glucose, insulin, and serum lipids in type 2 diabetes. Diabetes Care, 31(2), 212-217.
Chen, H. L., Sheu, W. H., Tai, T. S., Liaw, Y. P., Chen, Y. C., & Tarng, D. C. (2003). Konjac supplement alleviated hypercholesterolemia and hyperglycemia in type 2 diabetic subjects—a randomized double-blind trial. Journal of the American College of Nutrition, 22(1), 36-42.
Passmore, C., & Eastwood, M. A. (1986). Glucomannan in chronic constipation: A double-blind, controlled trial. Scandinavian Journal of Gastroenterology, 21(2), 217-220.
Chua, M., Baldwin, T. C., Hocking, T. J., & Chan, K. (2010). Traditional uses and potential health benefits of Amorphophallus konjac K. Koch ex N.E.Br. (Araceae). Journal of Ethnopharmacology, 128(2), 268-278.
Sood, N., Baker, W. L., & Coleman, C. I. (2008). Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: Systematic review and meta-analysis. American Journal of Clinical Nutrition, 88(4), 1167-1175.
Supplementation of Konjac Glucomannan into a Low-Fiber Chinese Diet Promoted Bowel Movement and Improved Colonic Ecology in Constipated Adults: A Placebo-Controlled, Diet-Controlled Trial
Journal of the American College of Nutrition 2008 doi.org/ 10.1080/07315724.2008.10719681
The Use of Konjac Glucomannan Hydrolysates (GMH) to Improve the Health of the Skin and Reduce Acne Vulgaris American Journal of Dermatology and Venereology 2013; 2(2): 10-14 doi:10.5923/j.ajdv.20130202.02
Effect of depolymerised konjac glucomannan on wound healing
Bioactive Carbohydrates and Dietary Fibre Vol 5 April 2015, Pages 125-128 doi.org/10.1016/j.bcdf.2015.03.003