Glucomannan: Best Weight Loss Fiber? Pros & Cons.

Glucomannan, also called konjac root extract and amorphophallus konjac, is a soluble fiber derived from the root of the konjac plant. When exposed to liquids, glucomannan can expand to about 50 times its normal size, stretching the stomach. Can glucomannan curb appetite and hunger and help people shed excess body weight. This video reviews the proof and side effects of glucomannan supplements, the dosages used and how to save money if you decide to try it.

Video Chapters
00:00 Introduction
00:31 Glucomannan Weight Loss Studies
05:12 Glucomannan Side Effects Precautions & My Thoughts

References
https://pubmed.ncbi.nlm.nih.gov/26492494/
https://pubmed.ncbi.nlm.nih.gov/1313163/
https://pubmed.ncbi.nlm.nih.gov/6096282/
https://pubmed.ncbi.nlm.nih.gov/24490058/
https://pubmed.ncbi.nlm.nih.gov/20359270/
https://pubmed.ncbi.nlm.nih.gov/18842808/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3892933/

Key Points

Several clinical trials indicate that glucomannan soluble fiber can promote moderate weight loss in overweight men and women.

Several studies show an effective dose of between 3 and 4 grams daily spread out over 2 to 3 meals.

Start with less than is recommended for the first week to reduce side effects.

Not all studies show that glucomannan Konjac fiber works.

Glucomannan side effects are generally mild and include flatulence, abdominal pain, diarrhea, and constipation.

Glucomannan pills vs. powders. Powders may be safer. There are at least two reports of people choking after taking glucomannan pills. The pills expanded in the throat. This may be because the people did not swallow the pills with enough water.

Talk to your doctor before using glucomannan if you have digestion problems like Crohn's disease or have undergone weight loss bariatric surgery.


Image source used in thumbnail
Wikimedia Commons
Inflorescence of Amorphophallus konjac cut open, de: Blütenstand von Amorphophallus konjac
Date:10 April 2008
Author: Paethon
https://commons.wikimedia.org/wiki/File:Amorphophallus_konjac_cut.jpg