Does fiber really help with weight loss? While no supplement can replace a balanced diet, regular exercise or prescription treatments like Mounjaro and Wegovy adding the right type of fiber can help with weight loss. That’s where glucomannan fiber comes in—a natural, water-soluble fiber that can help you feel fuller for longer and regulating blood sugar. Below, our experts unpack exactly how glucomannan fiber works in the body and give practical tips for adding it into your diet.
Glucomannan is a natural, water-soluble dietary fiber derived from the root of the elephant yam (Amorphophallus konjac), a plant native to Asia. It has a wide range of uses:
Like many fiber supplements, glucomannan helps you feel fuller for longer and acts as a natural appetite suppressant. This can lead to eating less, which is key for weight loss. Plus, it's low in calories and can help reduce the absorption of nutrients like protein, fat, and sugar.
However, results from clinical research surrounding its use in promoting weight loss are mixed. A randomized controlled trial with 176 overweight individuals on a calorie-restricted diet found that glucomannan supplementation resulted in significant weight loss after 5 weeks. [4] However, not all studies show consistent results. An 8-week study with 53 overweight and obese adults found no difference in weight loss between those taking glucomannan and those not. [5] More research is needed to fully establish the weight loss benefits of glucomannan.
At Levity, we offer a variety of science-backed weight loss treatments, including Compounded Semaglutide*. This contains the same active ingredient as the popular weight loss treatment Wegovy, but is available at a more affordable price. With Compounded Semaglutide*, you can lose up to 14.9% of your bodyweight in just over a year. [6] Like any medication, Compounded Semaglutide* comes with side effects, which you can learn how to manage here.
Glucomannan has the ability to absorb 10 to 15 times its weight in water. Once ingested, it forms a thick gel in your digestive system. This gel expands, taking up space in your stomach and slowing the absorption of nutrients and the rate at which food leaves your stomach. These effects work together to promote a longer-lasting feeling of fullness. [7]
There are currently no official recommended dosages for glucomannan. However, based on clinical studies and expert recommendations, 1-3 grams per day is suggested for weight loss. [8]
The best time to take glucomannan is before a meal with plenty of water, to prevent blockages in your stomach or gut - we recommend 1-2 glasses of water with every dose before a meal.
Glucomannan is available in powder form for those who prefer to add it to food or drinks rather than taking pre-measured doses in tablets. You should mix glucomannan powder with plenty of water and stir vigorously to prevent clumping. Once mixed, drink it swiftly before it fully thickens, as the gel-like consistency may become harder to swallow if left to sit for too long.
After consuming glucomannan, drink another glass of water to ensure it passes through the food pipe safely and helps maintain hydration. Without enough liquid, the glucomannan could expand too quickly in your throat or food pipe, which could lead to choking or difficulty swallowing.
While there is no specific dietary advice tailored exclusively for glucomannan supplementation, some general recommendations based on how it works include:
Minor side effects of glucomannan include diarrhea, flatulence, and bloating. [8] More serious adverse effects include obstructions in your food pipe and digestive tract, which is why it is so important to always take glucomannan with plenty of water.
Taking a fiber supplement can offer a variety of health benefits, besides potential weight loss. However, it’s important to keep in mind that supplements are not meant to replace a healthy, balanced diet. They should complement the nutrients you get from food, not substitute for them.
Here are some of the other benefits of taking glucomannan.
Glucomannan helps with blood sugar control by taking up space in your stomach and reducing carbohydrate absorption. This slows down the rate at which sugar enters your bloodstream, helping prevent blood sugar spikes. Clinical studies show that glucomannan can lower fasting blood glucose levels - which is the amount of glucose in your blood after not eating for eight hours. [7] One review of people with type 2 diabetes also found that glucomannan helped them feel fuller, making them less likely to reach for foods that can raise blood sugar levels. [9]
High cholesterol can lead to fat buildup in your blood vessels, increasing the risk of heart disease or stroke. [10] Clinical research shows glucomannan can help lower cholesterol levels. A review of 14 studies found that glucomannan can reduce total blood cholesterol levels, particularly lowering LDL cholesterol, the ‘bad’ type that can clog arteries. [7]
Water-soluble fibers like glucomannan form a thick, gel-like substance when combined with water, which acts as a natural stool softener. Studies suggest glucomannan can increase bowel movement frequency and even improve gut health by balancing your gut bacteria. [11, 12, 13] If you’re dealing with constipation, especially as a side effect of GLP-1 weight loss medications, a glucomannan supplement could help ease your symptoms.
If you decide to take glucomannan to aid your weight loss efforts, remember to still keep track of your food intake and portion sizes. While glucomannan may help control your appetite, it's still important to ensure you're eating a balanced, healthy diet. As a fiber supplement, glucomannan can improve digestion and help with regular bowel movements. Monitoring any changes in your digestion, like reduced bloating or increased bowel movement frequency, can help you assess how glucomannan is working for you.
The effects of glucomannan can vary depending on individual factors such as metabolism, diet, and lifestyle. Typically, you may start to notice a reduction in appetite and an increased feeling of fullness shortly after eating a meal. For long-term benefits like weight loss, it can take more consistent use, as glucomannan works best when combined with a healthy diet and exercise routine.
Yes, glucomannan can be used alongside other supplements, but it’s important to be mindful of timing and interactions. Since glucomannan is a fiber supplement that slows the absorption of nutrients, it might impact how quickly other supplements or medications are absorbed. If you're taking any prescription medications or other supplements, it’s always a good idea to check with your healthcare provider to ensure there are no harmful interactions.
Yes, but it’s important to follow dosage instructions and ensure you're well-hydrated, as glucomannan can absorb a lot of water and cause digestive discomfort if not taken properly.
While glucomannan is safe for most people, there are certain individuals who should avoid it or use it with caution:
Glucomannan is widely available in the U.S. and can be purchased from a variety of sources such as health food stores and pharmacies. When purchasing, look for reputable brands to ensure you're getting a high-quality product.
Remember, glucomannan is not a magic solution for weight loss or health improvement. It should be used as part of a comprehensive approach that includes a healthy diet and regular physical activity. Always consult with a healthcare provider before making significant changes to your diet or supplement regimen.
Levity can help boost your results alongside a healthy diet and regular exercise. Weight loss injections need to be prescribed by a healthcare professional, who assesses whether these medications are suitable for you. Find out if you’re eligible here.
*Compounded drugs are permitted to be prescribed under federal law but are not FDA-approved and do not undergo FDA review for safety, effectiveness, or quality.
At Levity we’re committed to making it easy for everyone to eat a high protein diet, even if you’re vegetarian. Here are two tasty recipes that will help keep you full and meet your protein target.
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