Glucomannan: Wholesome or Hype?


Desk of Contents[Hide][Show]

Glucomannan has many well being advantages, however it’s best often called a weight loss aid. It is a crucial part of sure meals in Asian delicacies, resembling shirataki noodles. I also have a few recipes on-site utilizing these fiber-rich, low-carb noodles.

On this publish, we’ll dive deeper into what glucomannan is and whether or not it’s actually price having in your pantry.

What Is Glucomannan?

Glucomannan is a sort of soluble fiber. It’s present in konjac (elephant yam), the cell partitions of yeast and micro organism, and in a couple of different plant species. The glucomannan that we eat in our eating regimen principally comes from the konjac root.

Whereas not generally grown on this a part of the world, it’s catching on as a substitute for carb-heavy pasta (which can lack any substantive vitamin).

How Does Glucomannan Work?

The well being advantages of glucomannan come from its expansive properties. As a soluble fiber, it might probably take in a variety of water and solidify it right into a gel. Which means it might probably increase to replenish area in our abdomen and improve our feeling of fullness… which can translate into weight reduction!

Well being Advantages of Glucomannan

Glucomannan could assist with weight reduction by:

  • Decreasing ghrelin (starvation hormone)
  • Decreasing insulin and leptin resistance (in sort II diabetics)
  • Normalizing blood sugar
  • Slowing down the motion of meals by the intestine
  • Rising useful micro organism within the intestine
  • Decreasing irritation

A evaluate of 14 scientific research within the American Journal of Medical Vitamin discovered that glucomannan had an impact on weight reduction. Nevertheless, glucomannan’s impact on weight discount is relatively gentle, at about 1% of the topic’s physique weight.

It’s potential it’s because glucomannan by itself is probably not a really efficient method to drop some weight. Nevertheless, when mixed with dietary and way of life adjustments, it may be very efficient.

When used along with dietary changes, glucomannan was very useful with weight reduction. In a examine involving 160 obese topics, glucomannan use helped improve weight reduction by about 50 – 80% greater than the placebo.

Nevertheless, the authors state that using dietary fibers for weight reduction is usually strongest initially. Then it decreases over about 6 months.

However Earlier than You Inventory Up on Shirataki Noodles…

My strategy to weight reduction goes manner beyond supplements. It’s far simpler and more healthy to cope with the foundation causes of extra weight. These causes could embrace irritation, blood sugar, and hormone imbalances. Simply by giving up inflammatory meals and adjusting carbohydrate consumption, lots of my purchasers have been in a position to drop some weight.

Glucomannan could assist with weight reduction. However the very best strategy is to make use of it together with different eating regimen and way of life adjustments. It will assist produce long-lasting outcomes.

The true advantages of glucomannan are within the methods it helps different facets of well being.

Reduces Ldl cholesterol and Normalize Blood Sugar

As a dietary fiber, glucomannan can bind to bile acids within the intestine and carry them out of the physique in feces. This requires that the physique burn up extra ldl cholesterol to supply bile acids. This will help cut back blood ldl cholesterol and blood fat.

Glucomannan additionally slows down the speed at which meals transfer from the abdomen into the gut. This will increase satiety and slows down carbohydrate absorption. It could possibly assist normalize blood sugar and should assist with sort II diabetes.

Medical research present that glucomannan can considerably cut back complete ldl cholesterol, LDL (unhealthy) ldl cholesterol, triglycerides, and fasting blood glucose.

Feeds Useful Intestine Micro organism

There is no such thing as a query that our gut bacteria is essential for well being. Glucomannan resists digestion by our digestive enzymes. However our intestine micro organism can ferment the soluble fiber into short-chain fatty acids. In contrast to different forms of fiber (like inulin) glucomannan doesn’t trigger as a lot fuel.

There are lots of well being advantages to feeding good intestine micro organism. Useful species resembling Bifidobacteria and Lactobacilli feed properly on short-chain fatty acids glucomannan makes.

Modulates Immune Perform

In rats, using dietary fibers has a balancing impact on the intestine immune system. This will help cut back irritation. Serum IgE ranges (antibodies) are considerably decrease in rats fed glucomannan than different forms of dietary fiber. It is likely to be significantly useful for these with allergy symptoms, eczema, and bronchial asthma.

Feeding eczema-prone mice with glucomannan helps cut back irritation and stop eczema breakouts.

Promotes Digestive Well being

Glucomannan is nice for intestine micro organism, however it is usually a soluble fiber that may take in a variety of water for its quantity. It could possibly bulk up stool and velocity up the transit time within the massive bowel. This helps reduce constipation.

As a fermentable fiber, it appears to supply much less fuel than different forms of fiber dietary supplements. It is usually much less more likely to produce bloating or different negative effects.

Reduces Colon Most cancers Danger?

In rats which can be fed a high-fat, no-fiber eating regimen, utilizing konjac fiber helps cut back danger components for colon cancers. It will increase useful micro organism, short-chain fatty acid ranges, and pure anti-oxidants within the intestine.

These with an unhealthy eating regimen could have success utilizing glucomannan for extra protecting advantages.

Removes Toxins and Mycotoxins From the Intestine

Pigs fed with moldy grains endure from mind and immunological issues because of the mycotoxins within the grain. Feeding these pigs glucomannan can cut back mycotoxin ranges. This reduces its unfavourable results. Glucomannan could provide reduction to individuals affected by poisonous mildew in buildings with water harm.

The metabolism of the thyroid hormone within the intestine controls thyroid hormone ranges. In hyperthyroid sufferers, utilizing glucomannan (with medicines) extra successfully reduces thyroid hormone ranges to wholesome ranges than medicines alone.

Nevertheless, there is no such thing as a proof of whether or not glucomannan can cut back thyroid hormone ranges in wholesome or hypothyroid topics. The authors of this examine recommend that glucomannan works like cholestyramine, which can also be a drug that may take away mycotoxins from the intestine.

Take a look at this podcast episode to discover ways to get an accurate thyroid prognosis.

The right way to Take Glucomannan?

In lots of scientific research, 1 gram taken 3 instances a day appears to be a common beginning dose.

It’s possible you’ll eat glucomannan as shirataki noodles (I get them discounted from Thrive Market), shirataki blocks, or as a meals product.

As a complement, you could take it as a powder or as capsules.

Potential Risks of Glucomannan

Glucomannan absorbs a variety of water and expands. So it’s safer to eat glucomannan after it dissolves and expands in water. Because of this, taking glucomannan as a powder or a meals product is a more sensible choice than capsules.

There have been some reviews of esophageal obstruction from swallowing glucomannan with out sufficient water. Obstruction of the intestine can also be a priority. It’s best to all the time drink a variety of water when you take glucomannan dietary supplements.

Some individuals can also expertise bloating and indigestion. That is very true when you endure from small intestine bacterial overgrowth. Train warning when you don’t usually ingest massive doses of soluble fiber. If you’re liable to digestive points, it’s a good suggestion to start out at a low dose and slowly improve it over time.

Glucomannan could intrude with the absorption of sure vitamins or medicines. Subsequently, it’s a good suggestion to take different dietary dietary supplements and medicines away from glucomannan. As all the time, communicate with a well being care skilled earlier than you start taking dietary supplements.

Different Makes use of for Konjac Root

Have you ever ever heard of a konjac sponge? (And no, you don’t eat it!) Take a look at this post for certainly one of my favourite instruments in my pure skincare routine.

Have you ever tried glucomannan or shirataki noodles? Tell us your expertise within the feedback!

  1. Azezli, A. D., Bayraktaroglu, T., & Orhan, Y. (2007, December). Using konjac glucomannan to decrease serum thyroid hormones in hyperthyroidism. Retrieved from
  2. Birketvedt, G. S., Shimshi, M., Erling, T., & Florholmen, J. (2005, January). Experiences with three totally different fiber dietary supplements in weight discount. Retrieved from
  3. Chearskul, S., Kriengsinyos, W., Kooptiwut, S., & Sangural, S. (2009, February). Fast and long-term results of glucomannan on complete ghrelin and leptin in sort 2 diabetes mellitus. Retrieved from
  4. Chen, H., Cheng, H., Liu, Y., Liu, S., & Wu, W. (2006, November/December). Konjac acts as a pure laxative by growing stool bulk and enhancing colonic ecology in wholesome adults. Retrieved from
  5. Chiu, Y., & Stewart, M. (2012, February). Comparability of konjac glucomannan digestibility and fermentability with different dietary fibers in vitro. Retrieved from
  6. McCarty, M. F. (2002, June). Glucomannan minimizes the postprandial insulin surge: A possible adjuvant for hepatothermic remedy. Retrieved from
  7. Onishi, N., Kawamoto, S., Suzuki, H., Santo, H., Aki, T., Shigeta, S., . . . Ono, Ok. (2007). Dietary pulverized konjac glucomannan suppresses scratching habits and pores and skin inflammatory immune responses in NC/Nga mice. Retrieved from
  8. Peng, Q., Wu, J., Soloway, R., Hu, T., Huang, W., Xu, Y., . . . Li, W. (1997, January 01). Periodic and chaotic precipitation phenomena in bile salt system associated to gallstone formation. Retrieved from
  9. Sood, N., Baker, W. L., & Coleman, C. I. (2008, October). Impact of glucomannan on plasma lipid and glucose concentrations, physique weight, and blood strain: Systematic evaluate and meta-analysis. Retrieved from
  10. Swamy, H. V. et al (2002, December). Results of feeding a mix of grains naturally contaminated with Fusarium mycotoxins on swine efficiency, mind regional neurochemistry, and serum chemistry and the efficacy of a polymeric glucomannan mycotoxin adsorbent. Retrieved from
  11. Vanderbeek, P. B., Fasano, C., O’Malley, G., & Hornstein, J. (2007). Esophageal obstruction from a hygroscopic pharmacobezoar containing glucomannan. Retrieved from
  12. Vuksan, V., Sievenpiper, J. L., Owen, R., Swilley, J. A., Spadafora, P., Jenkins, D. J., . . . Novokmet, R. (2000, January). Useful results of viscous dietary fiber from Konjac-mannan in topics with the insulin resistance syndrome: Outcomes of a managed metabolic trial. Retrieved from
  13. Wu, W. T., Yang, L. C., & Chen, H. L. (2013, October). Protecting results of pure and partially degraded konjac glucomannan on Bifidobacteria in opposition to antibiotic harm. Retrieved from
  14. Wu, W., & Chen, H. (2011, February 09). Results of konjac glucomannan on putative danger components for colon carcinogenesis in rats fed a high-fat eating regimen. Retrieved from