Glucomannan is a complex sugar that may lower cholesterol and blood sugar and prevent constipation. Early research suggests that it may also be helpful for managing weight, improving gut health, and protecting the skin. Read on for more about its potential.<\/p>\n
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Glucomannan is a complex sugar and soluble fiber. The most commonly used type is konjac glucomannan, which is taken from the tubers of konjac, a plant native to Asia [R<\/a>].<\/p>\n It is also extracted from [R<\/a>]:<\/p>\n It absorbs water extremely well and has the highest viscosity of any known dietary fiber [R<\/a>].<\/p>\n A few grams of glucomannan powder can turn a whole glass (eight ounces) of water into a gel.<\/p>\n This fiber has been used in food for thickening and binding, as a fat substitute, and as a preservative [R<\/a>].<\/p>\n It has gained popularity as a dietary supplement, mainly due to its reputation for weight loss.<\/p>\n Glucomannan works by:<\/p>\n Glucomannan is approved as a food additive, but supplements have not been approved by the FDA for medical use. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.<\/p>\n Bile acids are made from cholesterol. Glucomannan binds to bile acids and helps remove them from the body. As a result, the body has to convert more cholesterol into bile acids, lowering cholesterol levels [R<\/a>].<\/p>\n In two meta-analyses, one including 12 studies and the other including 14 studies, this supplement significantly lowered<\/strong> LDL<\/strong><\/a> and<\/strong> non-HDL cholesterol<\/strong><\/a> types<\/strong>. LDL and non-HDL cholesterol increase the risk of heart disease when elevated [R<\/a>, R<\/a>].<\/p>\n In a with 120 people with high cholesterol, glucomannan combined with policosanol<\/a> or chromium<\/a>-polynicotinate reduced total and LDL cholesterol but didn\u2019t affect HDL or triglyceride levels [R<\/a>].<\/p>\n In another trial, 2.4 g\/day of chitosan and glucomannan reduced total, LDL, and HDL cholesterol but not triglycerides<\/a> in 21 overweight people [R<\/a>].<\/p>\n According to some researchers, glucomannan may cause a more gradual absorption of sugar, which reduces spikes in blood sugar levels<\/strong> [R<\/a>].<\/p>\n In a study of 22 diabetic subjects, this fiber helped decrease blood<\/strong> glucose<\/strong><\/a> levels<\/strong> and cholesterol [R<\/a>].<\/p>\n In addition, in two studies, each of 20 diabetic adults, glucomannan taken before a meal decreased the spike in blood sugar levels and decreased appetite by decreasing ghrelin [R<\/a>, R<\/a>].<\/p>\n Similarly, glucomannan-enriched food reduced blood sugar levels in type 2 diabetic patients [R<\/a>].<\/p>\n In another study of 11 type 2 diabetic patients, this supplement didn\u2019t lower blood sugar, but it lowered total: HDL cholesterol ratio and blood pressure [R<\/a>].<\/p>\n A study of 34 pregnant women showed that this fiber safely decreased blood glucose levels in both diabetic and non-diabetic patients [R<\/a>].<\/p>\n In six studies, glucomannan relieved constipation<\/strong> without side-effects [R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>, R<\/a>].<\/p>\n However, in a study of 72 children, this fiber was not more effective than the placebo in treating constipation [R<\/a>].<\/p>\n\n
<\/a>Mechanisms of Action<\/strong><\/span><\/h3>\n
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<\/a>Potential Benefits of Glucomannan<\/strong><\/span><\/h2>\n
<\/a>Possibly Effective For<\/span><\/h3>\n
<\/a>1) Cholesterol<\/h4>\n
<\/a>2) Diabetes<\/h4>\n
<\/a>3) Constipation<\/h4>\n