Glucomannan: Effects & Benefits

Many people underestimate what fibre can do for them, especially when it comes to weight loss... and therefore don’t eat enough of it. One fibre that’s particularly interesting here is glucomannan. Why it matters and how you can benefit from it — you’ll find out in this blog.

Glucomannan is a natural, water-soluble dietary fibre derived from the root of the konjac plant (Amorphophallus konjac).
Like most fibres, it has the ability to absorb water, but what makes it special is that glucomannan can absorb up to 50 times its own weight in liquid, giving it the highest water-binding capacity of all fibres. This property makes it a true game-changer in weight management.¹

In general, fibre plays an essential role in overall health. Studies show that average fibre intake in Germany, and globally, is much lower than the recommended amount: about 18 g per day for women and 19 g for men, compared to the recommended 30 g daily.^3,4

Glucomannan can be a smart addition to help boost your fibre intake and support long-term benefits, including gut health. Thanks to its prebiotic properties, glucomannan is particularly valuable for digestion.⁵

Glucomannan is the only substance officially approved by the EFSA (European Food Safety Authority) to support weight loss.
According to their claim, glucomannan contributes to weight reduction as part of a calorie-controlled diet¹ and helps maintain normal blood cholesterol levels². These effects are based on its unique properties.

1. Satiety and Appetite Control
   Because glucomannan binds water, it expands in your stomach to form a gel that creates a feeling of fullness helping reduce food intake naturally.
2. Supports Digestive Health
   As a dietary fibre, glucomannan promotes healthy digestion.⁵ Studies show it increases stool volume, supports bowel movement, and can help relieve constipation.^5,6
3. Regulates Blood Sugar Levels
   Glucomannan may also have a positive impact on fat and glucose metabolism.² This helps stabilise blood sugar levels,^5,7 reducing cravings caused by rapid spikes and crashes in blood sugar.

For best results, take 3 g of glucomannan per day, ideally divided into 3 portions of 1 g each. Consume it with 1–2 glasses of water, so it can expand in your stomach and help you feel fuller for longer, naturally reducing food intake.

Glucomannan is considered safe and is widely used in food and dietary supplements.
However, a few things are important to avoid discomfort:

1. Drink enough fluids.
   Glucomannan expands strongly in the stomach, so always take it with plenty of water. Too little fluid can cause digestive issues.
2. Mild digestive symptoms at first.
   Some people may experience bloating or a feeling of fullness when starting out. This is normal as your body adjusts to the extra fibre and usually subsides quickly.
3. Not suitable for everyone.
   People with swallowing difficulties, gastrointestinal blockages, or digestive disorders should only take glucomannan after consulting a doctor.
   Pregnant or breastfeeding women should also seek medical advice beforehand.

Conclusion: When used correctly, glucomannan is safe and can effectively support your weight-loss journey. The key is simple: combine it with plenty of water and stick to the recommended dosage to avoid any side effects and get the full benefit.