Konjac Glucomannan, Weight Loss, and Microbiome health
Obesity seems to be less common in populations that consume large amounts of Glucomannan. Glucomannan has been shown to promote weight loss. It can do this by reducing total energy intake and therefore inducing satiety. In this way, it can prevent the overeating that contributes to excess weight.
Moreover, soluble dietary fibre such as glucomannan can also aid with weight regulation in how it can change the composition of gut microbiota. Digesting glucomannan can alter the intestinal microbiota of an individual into one that favours healthy bacteria such as Bacteroidetes, and therefore into one that favours weight regulation.
Glucomannan’s effects on body weight
Satiety and weight loss
Glucomannan is an extremely low energy density food- For this reason, it can promote an overall reduction in total energy intake
- Reducing total energy intake can promote weight loss
- When digested, glucomannan can delay the process of food being emptied from the stomach and sustain satiety
- Glucomannan gel also exceeds the force that is typically exerted by the stomach during digestion
- As a result, it can be retained in the stomach longer and create a feeling of fullness
- In this way, it can prevent the overeating that contributes to excess weight
Gut microbiota and BMI (body mass index)
The human gastrointestinal tract is a thriving environment filled with microbial life- These environments are unique to every individual
- Most healthy adult microbiota are dominated by two kinds of bacteria:
Firmicutes and Bacteroidetes
- And vice versa - a high ratio of Bacteroidetes to Firmicutes has been associated with a low BMI
- Firmicutes can more efficiently absorb calories, leading to weight gain
- This suggests that promoting a high level of Bacteroidetes compared to Firmicutes can aid towards weight regulation
Bacteria are most dense in the colon
- Here, most of the simple, readily accessible sugars that come from food have already been absorbed by other microorganisms
- What’s left over are complex long-chain polysaccharides
Dietary fibres such as glucomannan are polysaccharides
- These polysaccharides are not freely absorbed and cannot be digested by human enzymes
- Bacteroides, a genus of Bacteroidetes, thrive on these polysaccharides
Diets that are high in fibre are high in polysaccharides are therefore high in Bacteroides
- A high-fibre diet increases the amount of Bacteroides
- And vice versa - a low-fibre diet increases the ratio of Firmicutes to Bacteroidetes
- Glucomannan can alter the intestinal microbiota into one that favours Bacteroidetes and weight regulation
Read these points in more detail here.
References
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