Konjac is a lesser-known root vegetable (suppose: beets, ginger) that’s grown in components of Asia and is especially standard in Japanese and Korean cooking. You might have even tried it: It’s the principle ingredient in Shirataki noodles. Within the U.S. it’s extra ceaselessly discovered within the type of a capsule or powdered complement, making it tremendous simple so as to add to your routine.
Konjac root has been mentioned to enhance intestine well being, clear pores and skin, assist suppress urge for food, and support in weight reduction. Under, we’ll discover the science behind the well being claims of this attention-grabbing root. We’ll go extra in-depth on the professionals and cons, who ought to take it and who shouldn’t, and the way it could assist you meet a few of your well being targets.
What’s Konjac Root?
Konjac root is the foundation from the konjac plant. Because of its fiber content material, it’s typically used so as to add fiber to dietary supplements within the type of konjac fiber or glucomannan, which is made by processing the foundation till solely the fibrous materials stays.
The konjac plant and root differ from glucomannan, which is the precise fiber present in excessive quantities throughout the root itself. Whereas the 2 phrases are sometimes used interchangeably and sure serve the identical goal when listed on complement ingredient labels, they’re two various things.
Konjac root is usually acknowledged as secure by the FDA. Whereas not many research exist investigating the advantages of konjac particularly, there’s loads of knowledge surrounding the various advantages of fiber.
Konjac Root Advantages
Listed below are among the methods fiber from konjac root can profit your well being.
Konjac Root Aids in Weight Loss
Konjac root is a soluble fiber. Soluble fibers take up water as they undergo the digestion course of, turning right into a gel-like consistency.
As a result of any such fiber will increase in quantity throughout digestion, it could actually additionally assist promote emotions of fullness and satisfaction following a meal. In consequence, your urge for food lessens and you’re much less more likely to eat extra energy than wanted, which research present can support in weight reduction.
Promotes a Wholesome Intestine Microbiome
The soluble fiber in konjac root additionally will get fermented by the micro organism in your intestine, making it a prebiotic fiber. This nourishes your good intestine micro organism, serving to to maintain it at optimum ranges and preserve a wholesome intestine lining. That in flip helps forestall pathogens from coming into the physique.
There are different causes you could wish to defend the well being of your intestine. Our microbiome performs a job in stabilizing our temper and sustaining a powerful immune system. It could additionally play a job in weight administration–though there’s nonetheless some debate on this amongst consultants.
What goes on in our stomachs has lots to do with our total well-being, so getting sufficient fiber or supplementing with good sources of fiber like konjac root might be useful for a number of areas of well being and wellness.
Aids in Bowel Regularity
Constipation can occur for quite a lot of causes, from stress to journey to sickness. Consuming extra fiber and consuming loads of fluids can assist transfer issues alongside and make for a way more comfy journey to the lavatory.
A examine on 64 pregnant girls combating constipation discovered that there was a major improve within the variety of bowel actions when supplementing with glucomannan after only one month.
Whereas this is probably not one of many foremost causes somebody reaches for a konjac complement, in case you are combating regularity it’s definitely a terrific profit. In spite of everything, common bowel actions are vital for eliminating waste and toxins from the physique, and nobody wants these sticking round.
Promotes Clear Pores and skin
As a fiber, glucomannan gives meals that feeds your intestine micro organism and helps it flourish, so it’s no shock that it could actually assist hold your pores and skin clear.
One evaluate seemed on the function of the gut-skin axis in numerous pores and skin circumstances and located that many pores and skin circumstances, together with pimples, might be improved by correct fiber consumption. The primary approach this may occur is by fiber protecting your intestine micro organism in examine, defending the liner of your gut, and stopping irritation within the intestine.
These combating pimples could wish to up their fiber to enhance their intestine well being and clear up their complexion. HUM’s Pores and skin Squad Pre+Probiotic accommodates konjac root plus 9 completely different strains of probiotics to assist a transparent, even complexion.
Could Help Coronary heart Well being
Many research doc the power of soluble fibers like glucomannan to assist decrease ldl cholesterol, which is commonly linked to coronary heart well being. One of many few high-quality research on the market achieved on girls and the chance of coronary heart illness discovered that there was a major hyperlink between triglyceride ranges and an elevated threat of coronary heart failure over time.
Glucomannan can assist the physique accumulate and discard sure quantities of ldl cholesterol by stopping its absorption, permitting it to go away the physique through stool. A report from the FDA in 2020 up to date the definition of dietary fiber to incorporate glucomannan and famous that a part of the rationale it meets this qualification is its demonstrated means to scale back levels of cholesterol favorably. This means that consuming meals or taking dietary supplements with fibers like glucomannan may assist forestall coronary heart illness if taken persistently.
In reality, a examine in Japanese males discovered that consuming glucomannan with meals (rice gruel on this case) resulted in diminished ldl cholesterol and triglycerides shortly after the meal. Nonetheless, this examine didn’t account for what else the contributors have been consuming in the course of the time they have been concerned and famous that these outcomes shouldn’t be thought of prescriptive.
Briefly, extra analysis is required to find out how glucomannan could profit triglyceride ranges and coronary heart well being, however the knowledge we have now to this point is promising.
Who Ought to Strive Konjac Root?
If you’re all for bettering your intestine well being and digestion or the looks of your pores and skin, konjac root could assist by feeding the nice micro organism in your intestine.
It could additionally profit these making an attempt to drop extra pounds as a result of it could actually support emotions of fullness. When mixed with a wholesome balanced food regimen and common train, this will assist with weight reduction.
Lastly, in case you are pregnant or breastfeeding, focus on taking dietary supplements with konjac root along with your healthcare supplier first, as there’s conflicting knowledge on its use throughout these instances.
What to Search for in a Konjac Root Complement
HUM’s Pores and skin Squad Pre+Probiotic accommodates konjac root plus 9 completely different strains of probiotics that assist nourish your intestine microbiome. These probiotics feed on the prebiotic fiber in konjac root, which helps them develop.
There isn’t a standardized dosing suggestion for konjac root, however one examine reported no hostile reactions from 1,000mg given to contributors with a full glass of water. Complement obtainable vary of their dosages, so begin small and see the way it impacts you. In case you expertise abdomen cramping, extreme bloating, diarrhea, or constipation, take into account a decrease dose.
HUM’s Pores and skin Squad Pre+Probiotic consists of 200 mg of konjac root extract along with 9 probiotic strains to assist nourish your intestine microbiome. These probiotics feed on the prebiotic fiber in konjac root, which helps them develop.
Aspect Results of Konjac Root
Some individuals expertise bloating and gasoline from soluble fibers like konjac root. Constipation can be a attainable aspect impact, however this may be diminished by consuming extra water or lowering your dose.
If you’re taking any prescription medicines, seek the advice of along with your healthcare supplier earlier than taking dietary supplements with konjac root in them to verify it received’t intervene.
In case you have signs of an allergic response comparable to issue respiration or hives, cease taking konjac root instantly and search medical assist.
The Takeaway
Konjac root has many well being advantages, from coronary heart well being to intestine well being to weight reduction. Like most sources of fiber, it helps primarily by enhancing the well being of your intestine and suppressing your urge for food.
It’s usually thought of secure to take konjac root, however you’ll want to speak to your physician earlier than beginning a brand new complement, particularly in case you take prescription medicines.
Lastly, whereas dietary supplements with fiber are a handy technique to improve your fiber consumption, it’s at all times superb to think about what adjustments you may make to your food regimen to get extra fiber. Even in case you determine to take a complement, consuming extra fruits, greens, and complete grains can present most of the similar advantages (and extra) that you just get from dietary supplements.
