As a prebiotic fibre, glucomannan may offer benefits for gut health – including promoting good gut bacteria. But there is not yet enough evidence to say for sure. Does Glucomannan Cause Constipation? Another glucomannan-mediated anti-cancer effect could be ascribed to its role as an antioxidant inducer ( Miadoková et al., 2006; Ansil et al., 2013; Ansil et al., 2014b; Wu et al., 2014). An earlier study confirmed that glucomannan isolated from C. utilis exerts anti-mutagenic function in a mouse model of cyclophosphamide-induced mutagenicity, which may result from the decreased ROS level ( Chorvatovicova et al., 1999). Miadoková et al. further concluded that glucomannan from C. utilis cell wall exerts the anti-oxidative activity through iron chelation and scavenging of hydroxyl radicals in mouse leukemia cell ( Miadoková et al., 2006). In line with the above observation, glucomannan or AKe was demonstrated to enhance the expression of antioxidant enzymes in 1,2-dimethylhydrazine (DMH)-induced colon carcinogenesis and N-nitrosodiethylamine-induced hepatocellular carcinoma in rats ( Ansil et al., 2013; Ansil et al., 2014c). Besides, Konjac glucomannan was able to ameliorate AOM-induced genotoxicity via alleviating the DNA damage process initiated by accumulated ROS ( Wu et al., 2014) ( Figure 1). Despite its fame, whether or not it is deserved, glucomannan health benefits are unclear and it has not been studied as a weight loss supplement extensively.

Glucomannan was studied for pain reduction in children recovering from abdominal surgery with no statistically significant effects. Interestingly, another study followed a similar pattern but noted that the beneficial impacts on cholesterol levels were particularly noticeable in female participants when compared to males. They found that total cholesterol in their study group fell by 24% in females over the course of 8 weeks but only by a still-impressive 9% in males. LDL cholesterol levels also fell by 30% in female participants when compared to 9% in males. You should aim to consume around 30 to 50 grams of fibre on a daily basis, which ideally should be a mix of soluble and insoluble fibres. Glucomannan can be taken in tablet or powder form, both of which are almost tasteless and great for adding to food or smoothies. However, it is best to take glucomannan 15 to 30 minutes before a meal to give the gel time to expand and partially fill the stomach: You can find out all you need to know about weight loss strategies for men here: Weight Loss Plans for Men: Options and Tips What are the Side Effects of Glucomannan?As a result, fibre reduces calorie consumption: People who eat a lot of fibre have been found to eat fewer calories overall thanks to its appetite-reducing effects. With a lower food intake, weight loss may be more manageable. Glucomannan is a natural ingredient that typically contains no additives or chemicals. It is extremely well tolerated and is generally considered safe when taken within the recommended guidelines. Glucomannan is thought to reduce cholesterol levels by preventing the absorption of dietary cholesterol in your blood. It is believed that this occurs in a number of manners. Firstly, the way that glucomannan absorbs water and turns into a paste means that it can make us feel fuller when consumed a short while before eating. This is bolstered by the fact that glucomannan contains very little in the way of calories, further helping to restrict the intake of energy.

On a much smaller scale, a trial involving 20 overweight women who were given 1 g of glucomannan 3 times daily for 8 weeks, found that they lost an average of 5.5 lbs, compared to 1.5 lbs in the placebo group. As fiber has a stool softening the effect, the substantial build-up of any fiber in a gut is improbable.

How Much Glucomannan Should I Take?

Primarily, because of its incredible power to absorb water. According to clinical trials, glucomannan can absorb up to 50 times its weight in water – making it one of the most viscous dietary fibres around. It’s this fact that’s behind glucomannan’s possible health benefits. Glucomannan Benefits, According to Science Glucomannan is not just any ordinary source of fibre, and there are a number of properties that have contributed to its rise in popularity. Glucomannan is a soluble fibre, which means that it absorbs water and turns it into a rich gel when in the gut. It is thought that this effect on cholesterol levels comes in response to two different factors. Firstly, glucomannan’s viscous nature slows down the rate at which nutrients are absorbed from the gut. This, in turn, seems to impact the rate at which cholesterol is absorbed from food. This led the FDA and the corresponding Canadian department to issue warnings about the consumption of these treats, which are the only warnings about glucomannan thus far. Like every supplement and medicine, glucomannan needs to be taken in the optimal way to have an effect.

There is also some evidence to suggest that like other soluble sources of fibre it reduces the absorption of proteins and fats, which may further have an impact to overall calorie intake, especially when combined with an energy restricted diet. Glucomannan for Cholesterol Important: Take glucomannan with a glass of water. The fibre is banned in Australia as it’s considered a choking hazard. In some circumstances, the powder has expanded in people’s throats, impeding their breathing. Key Takeaways These days, there are so many foods and supplements out there that claim to change your life. And we know it can be difficult to tell the superfoods from the scams.However, two other studies did find evidence that glucomannan can help with weight loss. In one study, 20 obese subjects were given 1 gram of glucomannan before meals, and on average, they lost 5.5 pounds over eight weeks. A systematic review found that glucomannan can reduce appetite, which can help weight loss. Glucomannan is a natural, water-soluble dietary fiber extracted from the roots of the elephant yam, also known as konjac. Clinically proven to support weight loss These Glucomannan capsules contribute towards weight loss when part of an energy-restricted diet. Glucomannan absorbs water in the stomach, and then expands to potentially up to 50 times its weight. Glucomannan is extremely high in fibre and therefore the dosage is lower compared to other fibre-based supplements.

There is further good news for people with diabetes mellitus. Glucomannan seems to reduce cholesterol and the risk of coronary heart disease in diabetes patients, too. Other Benefits of GlucomannanPresumably, any company that advertises it so persistently has made a very satisfying amount of money by now. Focusing on the studies that examined Glucomannan and weight loss, one study in obese postmenopausal women showed positive results. https://www.researchgate.net/profile/Supornpim_Chearskul/publication/5807267_Glycemic_and_lipid_responses_to_glucomannan_in_Thais_with_type_2_diabetes_mellitus/links/54e2a2190cf2edaea0934845.pdf However, two other studies ( this one and this one) have found that glucomannan supplementation can improve weight loss.