Glucomannan: Benefits, Side Effects, And More

Glucomannan comes straight to humans as nature’s boon. The roots of the konjac plant are the primary source of glucomannan.

This plant is mainly found in the Asian subcontinent. It is native to countries like China, Vietnam, and Japan.

Another name for konjac is elephant yam. It is a highly-priced plant. However, its medicinal use^[1] has been widespread since old times.

The dietary fiber obtained from it is called glucomannan. It is a polysaccharide that dissolves in water.

It is available in powders, jells, supplements, and drinks mixes. Not only this, it has been used in food products. For example, recipes make use of glucomannan as a thickener.

It has about 40% dry weight of konjac. You might be familiar with it due to shirataki noodles. Glucomannan is the main content of these noodles.

Interestingly, glucomannan has an incredible water-absorbing capacity. Therefore, it converts into a gel absorbing water up to eight times its weight.

This property is believed to aid in weight loss. However, its benefits are not limited to losing weight. A list of advantages follows up.

It has been found effective for cholesterol, regulating blood sugar levels, and promoting healthy bacteria.

However, like any other worldly thing, it has some side effects. The biggest threat is its ability to expand. When it becomes a gel-like structure after absorbing water, it can cause blockage. Collapse and death are even possible.

Except for the choking hazard, bloating and diarrhea are also possible. However, as per available data, we can say that it might help with weight loss. However, more studies should be conducted regarding the safety and allergic reactions.

As per the studies conducted, glucomannan has earned a spot in modern healthcare. Some of the benefits that emerged as a result of the studies are-

1. Weight loss

   Glucomannan might be one of the best dietary fibers to consider. Its water-absorbing quality can explain its potential as a weight loss inducer.

   Once it absorbs water, it forms a bulky gel that sets a layer on the bowel wall. Hence, food sits in the stomach for a longer time. The exit is delayed making you feel full.

   The feeling of satiety may keep away from cravings. It also slows the absorption of sugar and simultaneously boosts digestion.

   When both the essential conditions of weight loss are fulfilled, you are likely to witness some trimming and shedding.

   Moreover, glucomannan itself is low in calories. It decreases the affinity for calories further.

   According to a study^[2], after glucomannan intake, the subjects did not feel the need to have more calories afterward.

2. May control Diabetes

   Type 2 diabetes is spreading its evil roots with each passing day. This condition develops when the body has lacked insulin or resists it.

   It is a chronic and serious problem disrupting the healthy functioning of the body. Moreover, it brings along the risk of cardiac arrest and stroke.

   Considering the risk, glucomannan might come in handy as it could slow down the absorption of sugar.

   Not only does the food pass slowly through the tract leading to less absorption, but it also keeps you full. Thus, when you lose weight, symptoms of type-2 diabetes become mild.

   The study concludes^[3] that it helps control fluctuations and prevents blood sugar levels from rising. Also, it might help lower insulin resistance in people suffering from type-2 diabetes.

3. May Lower Cholesterol

   Talking about cholesterol, LDL or bad cholesterol is the heart’s biggest enemy. It makes you prone to heart diseases and deteriorating health.

   Luckily, glucomannan might lower LDL levels along with sugar levels too. Both situations are sure to keep your heart in better condition.

   The study^[4] showed that consumption of glucomannan helped in lowering the LDL and non-HDL cholesterol in candidates which in turn, reduced the risk of cardiovascular diseases.

4. Prevent acne

   Acne might sound like a small problem but they are not. Terrible pain, marks, and itchiness can downgrade healthy skin. One major cause of such acne is bacteria.

   Although glucomannan promotes the growth of probiotic microorganisms, it inhibits the growth of unwanted^[5] ones.

   Some of them are E. Coli, propionibacterium, and clostridium perfringens. Therefore, the growth of acne caused by these bacteria might be hindered by glucomannan.

   Therefore, it may be your skincare companion.

5. May relieve constipation

   Fibers are always great for the gut and it is said that fiber intake is crucial for digestion and bowel movement. The daily requirement for an adult is about 25-30 mg.

   Out of which, about 8 grams should be soluble fiber. Therefore, glucomannan might be a healthy alternative^[6] for the same.

   Except for absorbing water and regulating bowel movement, it helps in one more way. It promotes the growth of healthy bacteria, namely, lactobacilli and bifidobacteria.

   Thereby, it may relieve constipation in adults and children, according to this research^[7].

6. Improving hyperthyroidism

   Hyperthyroidism is characterized by overactive thyroid hormones. Combating these high levels of hormones might be possible using glucomannan.

   Some studies involving placebo powder and glucomannan were given. Both Glucomannan and placebo powder were accompanied by methimazole and propranolol.

   The results^[8] depicted that glucomannan was a safe and better treatment. It was most effective during the initial stages of treatment.

There is a lack of evidence regarding some health benefits of glucomannan. However, anecdotal accounts suggest the following benefits.

• It might help reduce^[9] insulin resistance in females suffering from PCOS.
• It is possibly helpful in the treatment^[10] of dumping syndrome and postprandial hypoglycemia.

In dumping syndrome, food doesn’t stay in the stomach for long. It moves quickly to the bowel and leaves the digestion.

Glucomannan works exactly the opposite to it. Hence it might prevent or help to some extent in cases of dumping syndrome.

Overall glucomannan is considered a safe supplement to be consumed orally. However, there are chances you might experience^[11] some mild side effects. These can be-

• Nausea
• Bloating
• Diarrhea
• Flatulence
• Soft stools

It might pose a choking hazard. Cases are not frequent but it is possible. Since glucomannan expands up to 50 times its weight on absorbing water, it can block the esophagus.

It might interact with diabetes meditations like sulfonylurea. There are chances that your blood sugar levels drop too low as a result.

Similarly, it can lower thyroid hormones. Pregnant and breastfeeding ladies should refrain from taking glucomannan.

Normally you should not take more than 9 grams a day. The doses should be evenly distributed 3-4 times across the day.

As it expands too much after water absorption, low doses of glucomannan are advised in contrast with other dietary fibers.

The dosage varies according^[12] to the use. For example, for diabetes, 3.6-8 grams of glucomannan divided into even doses is suitable.

For digestion purposes, 4.5 grams is apt. If you are consuming it for weight loss, take 1 gram thrice a day. It is also advisable to consume it 15 minutes to 1 hour before meals.

Tablets are available in a range of 500-2000 mg. One should also note that powder is safer than tablets.

Moreover, glucomannan should be washed with a glass of water or two before intake.

Medicines, especially those for diabetes, should be taken 1 hour before or 4 hours after glucomannan consumption.

It is always better to consult your doctor first and then start its use.

Glucomannan is a natural fiber. It is soluble in water. The main source of glucomannan is konjac. It has numerous benefits.

Shirataki noodles, bread, and glucomannan flour might be a healthier alternative. It has very few calories and might satisfy your hunger better.

Although it is a great supplement, it has certain shortcomings. For example, it might cause side effects when not taken properly.

• About the Author
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Alisha Matthew Nutritionist

Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.

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