konjac root, also known as glucomannan, is a dietary fiber that in Asia is very common and widely used both as a food source and for medical reasons (asthma, burns, chest pain and skin diseases).

In the Western world, konjac root is mainly used as a dietary supplement, as a food additive, but also as a basic ingredient to prepare pasta, noodles or pastries.

  • What is konjac and what products are on the market:

The konjac plant has a starchy root called a bulb. This is high in a type of dietary fiber called glucomannan. For its processing, this part of the plant is used as a food supplement and for the production of flour and jelly with a high fiber content.

Many different products use konjac stem, including:

  • Konjac Flour: Producers do this by grinding dry konjac bulbs to make flour. People can then use it to make pasta.
  • Konjac Jelly: After further processing, konjac flour can form a jelly or gum. This can serve as an alternative to gelatin, which people can use as a food thickener.
  • Soluble Konjac Fiber: Purification of konjac jelly further converts it into soluble fiber that is used as a dietary supplement.

Konjac has many potential health benefits, primarily thanks to its high content of glucomannan, the soluble dietary fiber that occurs naturally in the konjac plant.

  • Better sugar management

Today, the current literature states that consuming a mixture of glucomannan and American ginseng may lead to modest improvement in the management of type 2 diabetes. A 2015 review also found that consuming glucomannan improved blood sugar levels, as it offered greater satiety and a feeling of fullness.

  • Weight management

Glucomannan made from konjac can be beneficial for people who want to lose weight. Numerous studies have found that soluble dietary fiber supplementation has helped overweight people reduce their body weight. Participants received the supplement as part of a balanced, calorie-controlled diet. However, results between studies remain conflicting. Also, side effects of fiber supplementation include abdominal discomfort, diarrhea, and constipation if not taken properly. Indeed, it is known that glucomannan can help a person feel fuller for longer by slowing down the rate of digestion. Therefore, you are less likely to consume excessive amounts of food and snacks between your meals.

  • It helps to reduce cholesterol

High cholesterol increases the risk of heart disease and stroke. The medical community recommends water-soluble fiber to support healthy cholesterol levels and weight management. A study from 2017 investigated what dose of glucomannan could improve cholesterol levels. Researchers have found 3 grams per day to be beneficial in healthy adults, always under the supervision of a physician and dietitian.

  • It is an ally against constipation

Taking a glucomannan supplement can help regulate bowel movements and prevent constipation. Numerous studies have found that taking glucomannan improved the frequency of bowel movements in children with constipation. However, other research has also found that taking glucomannan does not always improve intestinal contractility. It is also reported that glucomannan supplementation can improve symptoms of constipation during pregnancy while it is important to note that glucomannan increases the frequency of bowel movements significantly improving chronic constipation.

  • Provides healthy skin

Glucomannan may also help people who want to improve their skin health. For example, a 2013 study found that glucomannan may offer benefits as a topical treatment for acne, as well as improve overall skin health. In addition to supporting skin health, glucomannan has also been shown to aid in wound healing by supporting the immune system.

  • How to use konjac?

Konjac glucomannan supplements are available at most health food stores. The exact dose of konjac a person should take depends on why they are taking it, as well as their age and overall health. The Food and Drug Administration (FDA) does not control supplements, so it is vital that you take them only on the advice of your doctor or dietitian, just like any other supplement.

Related risks and claims: In fact, the European Union and Australia have banned konjac jellies due to choking hazards. Konjac supplements can also significantly affect blood sugar levels, so people with diabetes should talk to their doctor before taking them. Other people may experience diarrhea when taking konjac supplements, as it affects bowel movements.

Konjac products can have health benefits just like many other plants and herbs. However, it is important to consult a health professional before taking any nutritional supplement. Each supplement must be taken in the correct proportions and monitored in order to provide the benefits attributed to it.