Can Konjac Supplements Help You Lose Weight?

Although marketed as a diet supplement under the name of glucomannan, konjac is also a food staple in regions of Asia, where konjac noodles are eaten. It has been consumed for centuries in a variety of forms including jelly-like konjac cakes. In this article we will describe what konjac is, review the scientific evidence relating to its use and detail safe usage.

What is konjac?

The konjac plant is grown for its starchy root, which is also known as the elephant yam. The root of the konjac plant is high in glucomannan, a water-soluble fibre. Glucomannan forms a thick gel when mixed with water. This is what gives the foods made from the root of the konjac plant their firm, slightly chewy texture and why glucomannan is of interest with respect to appetite control. The fibre swells in the stomach and can give the feeling of fullness.

Glucomannan is sold as capsules and powders, and konjac also appears in foods such as noodles and rice. You can try food supplements like these from https://www.vitortho.co.uk/.

Konjac as a food

In the kitchen, konjac is known mainly as shirataki noodles and konjac “rice”. Both have very few calories and carbs as they are largely fibre and water. As they have a neutral taste, they are best used in strong sauce or broth dishes like stir-fries, soups and curries.

• Rinse packaged konjac noodles well, as they are stored in liquid with a distinctive smell.
• Dry-fry them briefly in a hot pan to improve the texture before adding sauce.
• Combine them with ordinary noodles or rice at first if you find the texture unfamiliar.
• Add protein and vegetables so the meal is balanced, as konjac alone provides very little nutrition.

How konjac may support weight management

Fibre helps people feel satisfied after eating, which is why glucomannan has been studied for weight control. In the UK, an authorised health claim allows glucomannan to be described as contributing to weight loss, but only as part of an energy-restricted diet, at a daily dose of 3 grams taken in three doses of 1 gram with one to two glasses of water before meals. In other words, it may help alongside eating less, rather than on its own. The NHS has tips on how to add more fibre into your diet.

Other possible benefits

Glucomannan also has an authorised health claim that consumption of 4g glucomannan per day can contribute to the maintenance of normal blood cholesterol levels. Glucomannan, as well as the other types of fibre, may also help with regular bowel movements. These effects are modest, and a varied diet with plenty of fruits, vegetables, wholegrains and pulses is still the best source of fibre.

Safety and side effects

For most adults, konjac is considered safe when used properly, but it can cause bloating, wind or loose stools, especially at first. Always take glucomannan supplements with plenty of water, because the fibre swells quickly and taken dry it can cause choking or a blockage in the throat or gut. People with swallowing difficulties should avoid it.

Mini jelly cups made with konjac have been banned in the UK and EU because their firm texture poses a choking risk, especially for children. Konjac supplements are not suitable for children, and if you are pregnant, breastfeeding, have diabetes or take regular medicines, speak to your GP or pharmacist first, as fibre supplements can affect how some medicines are absorbed.

Frequently asked questions

Are konjac noodles healthy?

They contain very little protein, vitamins or minerals, so should be used as a low-calorie base for meals with plenty of vegetables and a source of protein rather than as a food that is healthy in itself.

How much water should I drink with glucomannan?

The authorised claim is that 1 to 2 glasses of water should be consumed with each 1 gram dose, and you should follow the instructions on the product label. It must not be consumed just prior to going to bed or lying down.

Where to go next

For the bigger picture on eating well, read our guide to healthy food for a healthy life.

Good weight management relies on lasting changes to diet and activity, and konjac may help when used as part of that balanced approach.