Glucomannan (Konjac Fibre)
A soluble fibre that swells in the stomach to ~50x its dry volume. The most evidence-backed natural appetite-suppressant fibre.
Strong for modest weight loss in calorie-restricted diets, LDL cholesterol reduction (~10%), constipation, and blood sugar smoothing. Effects: 4–12 weeks.
Glucomannan is the soluble fibre extracted from the konjac plant root (same plant as shirataki noodles). When mixed with water it swells dramatically, producing satiety, slowing gastric emptying, and binding cholesterol and bile acids in the gut. EFSA-approved health claims for cholesterol reduction and weight loss in calorie-restricted diets. Important safety note: take with plenty of water — dry capsules can swell and obstruct the esophagus.
- Form
- Glucomannan powder (mix in water) or capsules.
- Dose
- 1 g 3x daily, taken with a full glass of water before each main meal.
- Timing
- 15–30 min before meals, with at least 240 mL water.
- Schedule
- Daily.
- Side effects
- Gas, bloating, mild GI upset (first 1–2 weeks). Esophageal obstruction if taken without enough water — never dry-swallow capsules.
- Interactions
- Reduces absorption of many oral medications (diabetes meds, levothyroxine, statins, etc.) — separate by 2 hours.
- Contraindications
- Difficulty swallowing. Esophageal strictures or motility disorders. GI obstruction history.
- Lab markers
- Lipid panel, weight tracking.
- Food sources
- Shirataki noodles (konjac noodles) deliver similar fibre as food.
Pairs with
Berberine, bergamot (metabolic stack). Caloric-restricted diet.
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