We say often, and it’s always worth remembering, that there’s no such thing as a magical pill for fat loss. There are things you can do to improve your chances, but there’s no single, one-size-fits-all approach. Supplements are one of the most controversial aspects of the weight loss industry, but there is at least one that has at least some promising research behind it. That’s glucomannan.
Glucomannan is a type of fiber, like we find in lots of cereals and vegetables. There are a few plants that contain glucomannan but the most notable is the konjac, also called devil’s tongue, voodoo lily or elephant yam. It traces its origins to China but has since been grown throughout South and Southeast Asia. The fiber is in the root or tuber, known as the corm.
One of glucomannan’s most notable traits is the way it absorbs water. Fiber is often classified by whether or not it is water-soluble, but glucomannan stands out even when compared to other fiber sources because it’s so viscous. Glucomannan in water turns into a very thick gel. If this happens in your stomach, it makes you feel satiated (full) quicker, meaning you’re less hungry and probably won’t eat as much.
Glucomannan will stay in your stomach for quite a while, delaying the rest of your stomach from emptying and reducing how much fat you absorb (which may also help lower your cholesterol). At the same time, it feeds the friendly bacteria in your stomach that may be able to protect you from gaining fat. On top of all this, glucomannan is incredibly low in calories, so you’re not going to gain weight that way.
This doesn’t mean glucomannan is a miracle supplement that should be the focus of your diet. It may not have calories, but it’s also low in pretty much every other nutrient. You’ll need to eat lots of other things just to ensure you have a balanced diet. The other big worry is that the thickness of the gel that glucomannan produces can be a choking hazard if it sticks in the throat. Don’t take too big of a dose and wash it down with plenty of water. It should be taken just before a meal.
Like most things, the evidence suggests that glucomannan’s effectiveness as a weight loss supplement still depends on your lifestyle, such as diet and exercise.
