Glucomannan

October 3, 2020

Overview

Glucomannan is a dietary fiber. It is usually made from the root of the konjac plant. Glucommanan powder, capsules, and tablets are used as medicine.

Glucomannan is used for constipation, diabetes, and high cholesterol. Some people take glucomannan by mouth for high blood pressure, obesity, and other conditions, but there is no good scientific evidence to support these other uses of glucomannan.

In foods, glucomannan is used as a thickener or gelling agent. It is also included in food as a dietary fiber.

Classification

Is a Form of:

Dietary fiber

Primary Functions:

Constipation, diabetes, high cholesterol

Also Known As:

Glucomanano, Glucomannane, Konjac Mannan.

How Does It Work?

Glucomannan might work in the stomach and intestines by absorbing water to form a bulky fiber which treats constipation. It may also slow the absorption of sugar and cholesterol from the gut, helping to control sugar levels in diabetes, and reducing cholesterol levels.

Uses

Constipation. Taking glucomannan by mouth can relieve constipation in adults. It might also reduce constipation in children, but results are mixed.
Diabetes. Taking glucomannan by mouth seems to reduce cholesterol, blood sugar levels, and blood pressure in people with diabetes.
High cholesterol. Taking glucomannan by mouth seems to improve cholesterol levels in people with or without high cholesterol.

Recommended Dosing

The following doses have been studied in scientific research:

ADULTS

BY MOUTH:

For constipation: 2-4.5 grams per day, taken in single or split doses, for up to 12 weeks.
For high cholesterol: Various glucomannan doses and dosage forms have been used for up to 12 weeks. These include eating biscuits containing 0.5-0.7 grams of glucomannan per 100 kcal, taking 2.4-3.9 grams of glucomannan supplements daily, eating bars containing 3.33 grams of glucomannan three times daily, or eating foods containing 5-10 grams of glucomannan daily.
For diabetes: 3-4 grams per day for up to 8 weeks. Eating biscuits containing 0.5-0.7 grams of glucomannan per 100 kcal has also been used for 3 weeks. A specific supplement providing 2.5-7.5 grams of glucomannan has also been used with meals.

CHILDREN

BY MOUTH:

For constipation: Up to 5 grams in single doses or split doses daily for 4-12 weeks.
For high cholesterol: 2-3 grams in single doses or split doses daily for 8 weeks.

Glucomannan Supplements Frequently Asked Questions

How much glucomannan should I take to lose weight?

For weight loss, a dosage of 1 gram, 3 times per day is considered sufficient. 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 fiber supplements.

What are the benefits of taking glucomannan?

Is glucomannan safe to take daily?

Glucomannan supplements are generally considered safe if taken as prescribed but are intended only for short-term use only. Little is known about their long-term safety. Because glucomannan can absorb 50 times its weight in water, it is important that you take it with no less than 8 ounces of water.

Does glucomannan make you poop?

Konjac acts as a natural laxative by increasing stool bulk and improving colonic ecology in healthy adults. 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.

Is glucomannan good for weight loss?

Glucomannan differs from most other soluble fibers, as it's exceptionally viscous, making it particularly effective for weight loss. In addition, it may promote reduced calorie intake and weight loss in other ways.

Does glucomannan really work?

It's particularly effective when combined with a weight-reducing diet. The same applies to all weight-loss methods — they work best in combination. Summary When taken before meals, glucomannan may lead to modest weight loss in overweight individuals, mainly by creating a feeling of fullness and reducing calorie intake.

What are the side effects of glucomannan?

Little is known about their long-term safety. Common side effects include flatulence, diarrhea, belching, bloating, and stomach upset. Because glucomannan can absorb 50 times its weight in water, it is important that you take it with no less than 8 ounces of water.

Why is glucomannan banned in Australia?

Its fibre glucomannan, is banned in Australia because it causes the stomach to swell to create the feeling of being full.

What happens if you take glucomannan without eating?

Glucomannan does not have any effect on weight loss unless it is taken before a meal. ... This can be avoided by taking the medication at least four hours after or one hour before ingesting glucomannan. Summary Glucomannan is generally considered safe. The suggested dosage is 1 gram, taken 3 times per day with water.

How long can you take glucomannan?

BY MOUTH: For constipation: 2-4.5 grams per day, taken in single or split doses, for up to 12 weeks. For high cholesterol: Various glucomannan doses and dosage forms have been used for up to 12 weeks.

What foods contain glucomannan?

Soluble fibers are found in foods like:

beans and legumes.
grains such as oats, rye, and barley.
some fruits such as plums/prunes, apples, pears, berries, and bananas.
some vegetables, such as the onion family; the brassica family; and Jerusalem artichokes (root vegetables/tubers are often high in soluble fibers)

How do I lose weight with glucomannan?

Summary Glucomannan is generally considered safe. The suggested dosage is 1 gram, taken 3 times per day with water. Make sure to take it before a meal, as it has no effect on weight loss otherwise.

Is glucomannan FDA approved?

Glucomannan (konjac flour) added to FDA list of dietary fibers. The FDA has granted a citizen petition* requesting that glucomannan (found in the root of the elephant yam, also known as the konjac plant) be added to the list of ingredients classified as dietary fiber on US food and supplement labels.

Can you take too much glucomannan?

There are no guidelines directing the appropriate use of glucomannan supplements. Depending on the aims of treatment, dosages of up to 9 grams (9,000 milligrams) per day, divided into three to four doses, are considered safe. Always be sure to take each dose with at least 8 ounces (250 milliliters) of water.

What is a substitute for glucomannan?

Psyllium Husk. Psyllium husk is another plant-based soluble fiber that can be used as a thickening agent. Like glucomannan, it's rich in soluble fiber and contains very few carbs. You'll also only need a small amount of it to thicken recipes, so start with half a teaspoon and build up.

Can you take glucomannan and psyllium husk together?

Glucomannan. When combined with psyllium husks, research shows that glucomannan is a powerful weight loss supplement. Take this supplement with plenty of water. All thick fiber supplements can increase the risk of choking if not taken correctly.

Can you put glucomannan in coffee?

The combination of frozen coffee, protein powder, and glucomannan fluffs up and quickly thickens into an amazing coffee pudding! If you want a coffee drink, just leave part or all of the glucomannan out (I'd still use 1/8-1/4 tsp.

Is glucomannan a prebiotic?

Prebiotic Effects.

Glucomannan is a natural prebiotic, meaning, in essence, that it helps to “feed” probiotics, or beneficial gut flora.

What is glucomannan and chromium used for?

What are Glucomannan and Chromium? Glucomannan is extracted from the roots of the konjac plant, a natural, water-soluble dietary fibre. This fibre absorbs water, increases in volume and helps your bowel function. Chromium is an essential mineral that helps regulate blood sugar levels.

How do you cook with glucomannan?

To use glucomannan powder as a thickener, first whisk it with cold water and then combine it with the other ingredients in your recipe. One teaspoon of glucomannan powder is recommended for thickening one cup of liquid, although you should first experiment with a small amount to obtain desired results.