Glucomannan (konjac root)

Tier 2 — promising · Weight management · Cholesterol · Fibre

A highly viscous soluble fibre from the konjac root that expands dramatically in water, promoting fullness. EFSA approved a weight loss health claim for glucomannan at 3 grams per day alongside a calorie-controlled diet. The Sood et al. 2008 AJCN meta-analysis (14 studies) found glucomannan significantly reduces body weight, LDL cholesterol, and fasting glucose. Must be taken with plenty of water to avoid choking or oesophageal blockage.

Dose: 1 g × 3 daily 30 min before meals with 250 mL water; EFSA-approved weight loss claim at 3 g/day