Known Konjac and Glucomannan Side Effects, Risks, and Warnings

Start with a Little

When consuming fibre dietary supplements, it is best to start out with an amount that's smaller than recommended, and then increase gradually. It is also recommended to drink plenty of water each time a bulk-forming soluble fibre is consumed. This allows the fibre to absorb the consumed water, rather than drawing further moisture from your body.

Gut Microbiota and Flatulence

Gut microbiota naturally ferment soluble fibres in the large intestine. While recent science suggests there are some great side effects to be explored here, for some individuals not accustomed to a high fibre diet, a sudden intake of high amounts of soluble fibre may initially produce intestinal wind. This may lead to abdominal discomfort.

Increasing soluble fibre intake speeds up the time for faeces to pass through, and will lower the time fermenting materials spend in the large intestine. So, any discomfort may be initial and temporary as the microbiome adjusts to the new source of food.

If in doubt, we suggest you consult with a nutritionist or doctor for advice on increasing soluble fibre intake in your diet.

Choking Hazard

Taking Konjac or Glucomannan in capsule form could become lodged in the throat and swell, causing obstruction to the airway. While the reports are rare, (there is one report of such an occurrence based in Canada that many of these claims are based on), care should be taken when using soluble fibre in capsule form.

Also, keep in mind that if you are wanting to consume up to 3g of Konjac powder in capsule form, that will be equal to up to 6 x 00 size gel caps (that's a lot).

If in doubt, use Konjac in powder form, not capsule and dilute it in water, food, or a smoothie, and then consume.

Misrepresentation by Marketers

Konjac is somewhat new to the western market and is often misrepresented. Here's a few pointers to help spot a misrepresented product.

1. Glucomannan by percentage. Kāpiti Health Foods always displays Glucomannan by percentage.

When purchasing Konjac, Glucomannan is the dietary fibre component we are seeking. So if the percentage isn't stated, you don't really know what you're paying for.

The seller should state the Glucomannan percentage. A lower Glucomannan percentage Konjac should be cheaper, but will be less effective in cooking and as a supplement. If a brand doesn't clearly state the percentage, then it's probably not the higher grade Konjac like Kāpiti Health Foods Konjac.

Konjac in its raw state holds around 40% glucomannan and smells a bit marine (or fishy), so it is not ideal when consuming with water, cooking, or in a smoothie. This raw konjac is further refined up to a level of 95% Glucomannan with no fishy smell.

2. Best before date. Kāpiti Health Foods always displays a best before date.

When Konjac reaches around 2 years after the manufacturing date, it will slowly start to lose its viscosity rating. This is the ability to uptake water and thicken. It's still safe to consume, but after time, a high grade Konjac i.e. Glucomannan 95% might start behaving like a lower grade 50% version. This will affect the behaviour in cooking and as a dietary supplement.

While it's not required to do so, it would be helpful of sellers of Konjac showed a best before date along with the Glucomannan percentage.

General Warnings

Pregnant or lactating women, diabetics, hypoglycaemics, and people with known medical conditions and/or taking drugs should consult with a nutritionist or licensed physician prior to taking dietary supplements.