HealthHow To Lose Weight With Glucomannan: Benefits, Dosage And Side Effects 2024

How To Lose Weight With Glucomannan: Benefits, Dosage And Side Effects 2024

Glucomannan has recently gained popularity as a fat burning and weight loss supplement. Is glucomannan really effective in promoting weight loss?

Sure! If you’re interested in finding a method to accelerate your weight loss progress while also experiencing additional health advantages, like reduced blood pressure then glucomannan might be the solution you’ve been seeking. In this article we’ll explore how this humble water soluble polysaccharide can assist in weight reduction and appetite management.

We’ll also explore its potential to lower blood cholesterol, improve gut health, stabilise blood sugar levels and help manage type II diabetes. In addition, animal studies have shown that it can restore the balance of bacteria in the gut, which may help relieve constipation.

Before we delve into the specifics of side effects and dosing considerations that require your attention lets take a moment to grasp the essence of glucomannan and its potential advantages in your quest, for weight loss.

Does Glucomannan Simplify Weight Loss?

Choosing Glucomannan as a weight loss aid is a choice for people following a diet plan. Why? Scientific research has provided evidence that glucomannan fibre can play a role in supporting weight loss, whether taken as a supplement, for fat burning or as part of our diet.

Glucomannan has gained popularity for its ability to assist in weight management by reducing the storage of weight in our bodies. It contains an amount of fiber yet surprisingly remains low in calories making it effective in promoting fat loss. A thorough scientific review and meta analysis conducted in 2020 revealed encouraging findings regarding the use of glucomannan to support weight loss initiatives, among individuals dealing with obesity.

Glucomannan also provides other health benefits such as managing type II diabetes and lowering blood pressure, cholesterol and triglyceride levels. Its high fibre content helps create a feeling of satiety, making it a powerful appetite suppressant. This makes it easier for people to control their calorie intake and successfully achieve their weight loss and dietary goals.

Who Is Glucomannan For?

Glucomannan offers versatility as a supplement making it a valuable aid for those aiming to lead a healthier lifestyle. Derived from the roots of the konjac plant it provides an gentle source of fiber. Whether you’re seeking weight management or an overall improvement, in health glucomannan proves to be an option to consider.

Its ability to expand in the stomach creates a feeling of fullness, making it particularly beneficial for those looking to control their appetite and avoid overeating. So whether you’re looking to shed a few pounds, support your gut health or simply make more mindful food choices, incorporating glucomannan into your daily routine could prove valuable.

What Is Glucomannan Actually?

Glucomannan, which is also referred to as konjac glucomannan belongs to a group of water absorbing beta glucans. Acts as a type of fiber. It is derived from the root of the konjac plant scientifically called Amorphophallus konjac. This particular plant is primarily found in East and South East Asia. It is known by various names, like devils tongue or elephant yam.

The main advantage of glucomannan is its ability to absorb water as a beta-glucan and provide proven benefits for weight loss and fat reduction. A significant benefit is its ability to regulate digestion by slowing the movement of food through the system.

Not does it enhance the absorption of nutrients but it also plays a role in keeping blood sugar levels stable. Glucomannan aids in reducing storage through intricate mechanisms, within and outside cells all while supporting the health of gut bacteria.

Because of these properties, konjac glucomannan has become a health and weight management supplement, often incorporated into calorie-restricted diets. It serves as an ingredient in many nutritious foods such as tofu and pasta, which are commonly available in the form of konjac flour or konjac jelly.

Advantages Of Glucomannan

Glucomannan benefits image

Glucomannan stands out from types of fibers due, to its remarkable capability to absorb water even at low concentrations. This special characteristic leads to a sense of fullness with small quantities consumed. The outcome? You’ll experience prolonged satiety after a meal assisting you in managing your appetite effectively.

This is particularly encouraging for people trying to shed pounds, as research shows that the main reason diets fail is the inability to effectively manage calorie intake over time. Here’s some exciting news for all you pizza lovers out there! In a study, scientists replaced some of the mozzarella cheese on pizzas with konjac glucomannan.

The findings indicated that incorporating this substitution not enhanced the nutritional content of the pizzas but also made the baking process more consistent and enticing. Konjac Glucomannan proves to be an option when seeking lower fat and healthier alternatives to dairy products, like yoghurt and milk. However it should be noted that it may not blend seamlessly with milk.

Scientific studies are also proving its value as a cholesterol-lowering agent, in lowering blood pressure and triglyceride levels, in the management of diabetes, in the management of irritable bowel syndrome, and as an anti-inflammatory agent.

It’s quite fascinating that researchers are currently exploring the potential of glucomannan a water dietary fiber as a viable method, for delivering medications directly to the colon. This innovative approach shows promise in improving the treatment of colon diseases and providing additional health benefits for the gut.

Recommended Dosage and Preparation

When it comes to using glucomannan supplements for weight loss, it’s important to follow the guidelines provided by Health Canada and determine the dosage for safe and effective results. In 2010, the European Food Safety Authority officially recognised glucomannan as a supplement for weight loss in overweight adults. They recommended a dose of 3 grams, which is what we would recommend.

There is no established dosage but a recent comprehensive review and analysis of glucomannan has shown that consuming 3 grams per day of konjac glucomannan can have similar positive effects, on reducing cholesterol levels.

A slightly higher dosage of 4 grams per day was also reported in a recent clinical trial, which showed significant reductions in body weight, fat loss and waist circumference in subjects who replaced dietary carbohydrates with glucomannan noodles for four weeks. Interestingly, it appears that statistically significant weight loss effects can occur at even lower doses than those recommended by the European Food Agency.

For instance in a study lasting two weeks participants who consumed 250 milligrams of konjac glucomannan supplement every day in the form of gummy candies after their morning and evening meals experienced a decrease in waist circumference reduced hunger levels and an improved feeling of satisfaction after eating. The researchers, behind the study suggested that increasing the dosage may yield more promising outcomes when it comes to losing fat.

What Can I Use To Support Weight Loss With Glucomannan?

To make the most of your weight loss journey while using Glucomannan there are a strategies you can incorporate. Start by following the recommended dosage of Glucomannan supplements, usually taken before meals with a glass of water to maximise the appetite suppressant effect.

To create an sustainable eating plan it is important to combine glucomannan with a well rounded diet that includes plenty of whole foods and vegetables. Regular exercise is also crucial as it enhances metabolism and overall well being complementing the benefits of glucomannan. Additionally staying consistent, with a routine and setting achievable goals can assist you in staying on track and fully experiencing the potential weight loss support offered by this natural fiber.

Glucomannan Side Effects

Fortunately, studies show that glucomannan is generally well tolerated and has no gastrointestinal side effects. As well as supporting intestinal health, it also helps to maintain a stable pH level. It also acts as a source of fibre in your daily diet. However, there are some factors to consider.

Like with supplements that contain soluble fiber consuming too much glucomannan can disrupt the absorption of water and micronutrients which may lead to gastrointestinal issues, like bloating, gas and diarrhea. To minimize the chances of experiencing these side effects it is advised to begin with a dose of glucomannan and gradually increase it over time while making sure to stay properly hydrated.

Another aspect to consider is that glucomannan is one of the more viscous dietary fibres available. If not taken with water, there is a risk of choking or intestinal blockage when taken as a supplement.

An Official Statement From Health Canada

Health Canada has released a statement highlighting the importance of being cautious while using natural health products that include glucomannan in tablet, capsule or powder formats, in the market. To ensure safety it is advised to consume these products with a minimum of 250 ml or 8 ounces of water or any other liquid.

International reports of adverse reactions have included cases of possible blockage of the throat, oesophagus or intestines. It’s also important to note that these products should not be taken before bedtime.

To summarize scientific research indicates that glucomannans can be effective, in facilitating weight loss especially when used alongside a balanced and calorie controlled diet. Nevertheless it is crucial to exercise caution and adhere to safety recommendations when incorporating weight loss supplements into your routine.

Are There Supplements With Glucomannan?

There are several types of dietary supplements that contain glucomannan as a key ingredient. Glucomannan is available in forms such as capsules, tablets, powders and even added to certain foods such as pasta and snacks. These supplements are designed to be convenient. They make it easier for people to incorporate glucomannan into their daily routine.

When selecting a glucomannan supplement it is crucial to opt for brands that offer high quality products and follow the recommended dosage instructions. These supplements can serve as aids, for individuals aiming to harness the potential benefits of glucomannan in terms of weight management support and enhancement of digestive health.

Who Should Avoid Glucomannan?

Although glucomannan is generally considered to be safe for individuals, there are certain groups of people who should exercise caution or avoid its use altogether. Individuals with swallowing difficulties or gastrointestinal blockages should not use glucomannan as it expands upon ingestion and may pose a choking hazard.

Furthermore individuals who have diabetes should exercise caution when incorporating glucomannan into their routine as it has the potential to impact blood sugar levels. In cases adjustments to medication or insulin doses may be necessary. If you are currently pregnant or breastfeeding it is recommended that you consult with your doctor before considering the use of glucomannan supplements. This is due to the lack of data regarding their safety, under these circumstances.

Frequently Asked Questions

What is glucomannan exactly and how does it contribute to weight loss?

Glucomannan is a fibre derived from the root of the konjac plant. It supports weight loss by promoting a feeling of fullness, reducing appetite and slowing absorption in the digestive system. This can lead to a reduction in calorie intake and ultimately weight loss.

Is glucomannan suitable for everyone?

Generally speaking Glucomannan is considered safe for adults if used as instructed. However it may not be suitable for individuals with conditions like esophageal disorders, gastrointestinal blockages or allergies to konjac. It’s advisable to seek advice, from your healthcare provider before adding glucomannan to your regimen particularly if you have any preexisting health issues.

Where can I find glucomannan supplements and are they regulated?

Glucomannan supplements are readily available from health food stores, pharmacies and online retailers. To ensure quality and safety standards are met, it’s important to buy branded products. In the United States, dietary supplements are regulated by the FDA to ensure product safety and accurate labelling.

How should I take glucomannan for weight loss?

Glucomannan is typically consumed as a supplement either, in the form of capsules or powder. It’s crucial to adhere to the dosage guidelines mentioned on the product packaging. To ensure swallowing and digestion it is recommended to consume glucomannan with an ample amount of water or other fluids.

Could there be any adverse effects from using glucomannan supplements?

Although glucomannan is generally well tolerated, some people may experience gastrointestinal side effects such as bloating, gas or diarrhoea. These discomforts can often be reduced by starting with a dosage and gradually increasing it over time.


This article has explored the effectiveness of glucomannan as a supplement for weight loss. Nevertheless it’s worth mentioning that there are choices available when it comes to supplements that aid in burning fat. Deciding on the suitable one, for your specific requirements can be overwhelming so it is essential to consult with your doctor before embarking on any new diet plan particularly if you have a pre existing health condition.

It’s also important to consider the evidence supporting glucomannan supplementation, as we’ve explored in this article. By doing so, you can ensure that you are getting credible, effective and safe results.

Finally, while the Centers for Disease Control and Prevention (CDC) recommends a weekly weight loss rate of 1-2 pounds, it is natural to want faster results when shedding those extra pounds. We often long to see the fruits of our efforts. Fortunately, when used responsibly and safely, glucomannan can help us achieve our weight loss goals faster and more effectively. It also offers a host of benefits beyond weight loss.


  1. Zhang, Q., Zhong, D., Sun, R., Zhang, Y., Pegg, R.B. and Zhong, G. (2021). “Prevention of loperamide induced constipation in mice by KGM and the mechanisms of different gastrointestinal tract microbiota regulation.” Carbohydrate Polymers, [online] 256, p.117418. Link.
  2. Fernandes, A.C.S., Muxfeldt, L., Motta, N.G., Skonieski, C., Fagundes, K.R., Sandri, G., de Chaves, D.B., Suthovski, G., Gallina, A.L., Araujo, S.M., and Benvegnú, D.M. (2023). “Gummies candy enriched with Konjac glucomannan reduces hunger intensity and waist circumference of overweight individuals.” International Journal of Biological Macromolecules, [online] 226, pp.72–76. Link.
  3. Liu, Q., Fang, J., Huang, W., Liu, S., Zhang, X., Gong, G., Huang, L., Lin, X., and Wang, Z. (2023). “The intervention effects of konjac glucomannan with different molecular weights on high-fat and high-fructose diet-fed obese mice based on the regulation of gut microbiota.” Food Research International, [online] 165, p.112498. Link.
  4. Mohammadpour, S., Amini, M.R., Shahinfar, H., Tijani, A.J., Shahavandi, M., Ghorbaninejad, P., Djafarian, K. and Shab-Bidar, S. (2020). “Effects of glucomannan supplementation on weight loss in overweight and obese adults: A systematic review and meta-analysis of randomized controlled trials.” Obesity Medicine, [online] 19, p.100276. Link.
  5. Shah, B.R., Li, B., Wang, L., Liu, S., Li, Y., Wei, X., Weiping, J. and Zhenshun, L. (2015). “Health benefits of konjac glucomannan with special focus on diabetes.” Bioactive Carbohydrates and Dietary Fibre, [online] 5(2), pp.179–187. Link.
  6. Devaraj, R.D., Reddy, C.K. and Xu, B. (2019). “Health-promoting effects of konjac glucomannan and its practical applications: A critical review.” International Journal of Biological Macromolecules, [online] 126, pp.273–281. Link.
  7. Lewis, S.M., Ullrey, D.E., Barnard, D.E. and Knapka, J.J. (2006). “Nutrition.” The Laboratory Rat, [online] pp.219–301. Link.
  8. Sirotkin, A.V. (2021). “Can konjac (Amorphophallus konjac K. Koch) and its constituent glucomannan be useful for the treatment of obesity?” Obesity Medicine, [online] 24, p.100343. Link.
  9. Guo, L., Yokoyama, W., Chen, M. and Zhong, F. (2021). “Konjac glucomannan molecular and rheological properties that delay gastric emptying and improve the regulation of appetite.” Food Hydrocolloids, [online] 120, p.106894. Link.
  10. Dalia El Khoury, Pedro S.P. Huot, Nazanin Barkhordari and Gerald Harvey Anderson (2015). “THE EFFECT OF CONSUMPTION OF FAT‐FREE DAIRY PRODUCTS OVER EIGHT WEEKS ON BODY WEIGHT, WAIST CIRCUMFERENCE…” Link.
  11. Dai, S., Jiang, F., Shah, N.P. and Corke, H. (2019). “Functional and pizza bake properties of Mozzarella cheese made with konjac glucomannan as a fat replacer.” Food Hydrocolloids, [online] 92, pp.125–134. Link.
  12. Dai, S., Jiang, F., Shah, N.P. and Corke, H. (2017). “Stability and phase behavior of konjac glucomannan-milk systems.” Food Hydrocolloids, [online] 73, pp.30–40. Link.
  13. Zhang, C., Chen, J. and Yang, F. (2014). “Konjac glucomannan, a promising polysaccharide for OCDDS.” Carbohydrate Polymers, [online] 104, pp.175–181. Link.
  14. Venegas-Borsellino, C. and Kwon, M. (2019). “Impact of Soluble Fiber in the Microbiome and Outcomes in Critically Ill Patients.” Current Nutrition Reports, [online] 8(4), pp.347–355. Link.
  15. Canada, H. (2016). “Summary of Health Canada’s assessment of a health claim about a polysaccharide complex (glucomannan, xanthan gum, sodium alginate) and a reduction of the post-prandial blood glucose response –” Link.
  16. Zalewski, B.M., Chmielewska, A. and Szajewska, H. (2015). “The effect of glucomannan on body weight in overweight or obese children and adults: A systematic review of randomized controlled trials.” Nutrition, [online] 31(3), pp.437-442.e2. Link.
  17. Ho, H.V.T., Jovanovski, E., Zurbau, A., Blanco Mejia, S., Sievenpiper, J.L., Au-Yeung, F., Jenkins, A.L., Duvnjak, L., Leiter, L. and Vuksan, V. (2017). “A systematic review and meta-analysis of randomized controlled trials of the effect of konjac glucomannan, a viscous soluble fiber, on LDL cholesterol and the new lipid targets non-HDL cholesterol and apolipoprotein B.” The American Journal of Clinical Nutrition, [online] 105(5), pp.1239–1247. Link.
  18. Cheang, K.-U., Chen, C.-M., Chen, O. and Li, S.-C. (2017). “Effects of Glucomannan Noodle on Diabetes Risk Factors in Patients with Metabolic Syndrome.” Link.
  19. Centers for Disease Control and Prevention (2022). “Losing Weight.” Link.
  20. Li, Y., Liang, S., Shao, Y., Li, Y., Chen, C., You, C., Monroig, Ó., Rahimnejad, S., Tocher, D.R. and Wang, S. (2021). “Impacts of dietary konjac glucomannan supplementation on growth, antioxidant capacity, hepatic lipid metabolism and inflammatory response in golden pompano (Trachinotus ovatus) fed a high-fat diet.” Aquaculture, [online] 545, p.737113. Link.
Doctor of Medicine at David Geffen School of Medicine

Dr. Harvey is a Doctor of Medicine and an experienced physician in obesity, healthy weight loss, adolescent medicine, and child and adolescent psychiatry with practices in California and other locations. She specializes in treating adolescent mental health and addiction issues, developing individualized treatment plans that incorporate behavioral therapy and nutritional supplements, and promoting holistic recovery.

An expert in substance and behavioral addictions and a dedicated public health advocate, Dr. Harvey educates about the risks of obesity and motivates healthier lifestyles through workshops, speaking engagements and social media.

Health Coach

Emily Johnson is an experienced digital health journalist and content creator who has covered a wide range of topics, including public health, medical cannabis, nutrition, and biomedical science for over a decade. Her mission is to empower and educate people by bringing health matters to life with engaging, evidence-based writing. Emily has experience in the healthcare industry as a researcher, clinical data manager, and clinical trial monitor.


Subscribe Today


Expert content on a wide variety of health topics. Always stay up to date!

* About our Privacy Policy

Exclusive content

More article