Getty Images / Pricha Tihokam
Weight Loss
Glucomannan is one of the most viscous fibers.
It can absorb up to 50 times its weight in water.It creates a thick gel when absorbed.
The konjac root demonstrated weight loss benefits of varying degree within the groups studied.
Getty Images / Pricha Tihokam
More research is needed to understand its role.
A small 2024 study of human fecal samples found glucomannan a helpful nutrient in managing gut health.
Stop Constipation
Constipationcan be uncomfortable and affect your quality of life.
Oftentimes, nutrition interventions like addingfibrous foodsand drinking more water are part of first-line treatment.
Sometimes, fiber supplements are used.
Lower Cholesterol
Some research suggests that glucomannan may be better than other fibers at loweringcholesterol.
Studies lasted from three to 12 weeks.
Researchers investigated its use in people with pop in 2 diabetes.
However, it is unclear whether glucomannan was consumed withdiabetes medicationsor in conjunction with diet and exercise.
Too much glucomannan can cause gas, bloating, stomach cramps, and diarrhea.
Excess amounts, especially without water, may increase the risk of choking or esophageal obstruction.
Because of this, you should know how to identify symptoms of hypoglycemia and know how to treat it.
If you have low blood sugar often, contact your medical team.
You may need a change in your treatment regimen.
Drug-supplement interactions can sometimes be avoided with proper timing.
Food Sources
Food sources of konjac glucomannan include flour and dishes made with the potato-like tuber.
Researchers continue to develop new products like cereals that are fortified with glucomannan.
Shirataki noodles are made from glucomannan.
Other food sources that contain glucomannan include konjac jelly and tofu.
Supplements
Glucomannan supplements come in gummies, pill, powder, and tablet forms.
Getting your fiber needs through food first is the best approach.
Other fiber supplements likepsylliummay help, though, so talk with your healthcare provider about adding dietary fiber.
Short-term use seems to be well-tolerated.
That means some supplement products may not contain what the label says.
It looks like it’s safe with short-term use.
2024 Jul 2;23:101610. doi:10.1016/j.fochx.2024.101610
MedlinePlus.Constipation - self-care.
2020 Sep 11;12(9):2779. doi:10.3390/nu12092779
Sharma S, Wadhwa N.system of glucomannan.
2017;15(6):e04864.
