Konjac, scientifically known as Amorphophallus konjac, is a root vegetable often used in Asian cuisine. It’s known for its high fiber content and notable health benefits such as appetite control, heart health support, and improved digestion. Konjac, sometimes called snake palm, elephant yam, and voodoo lily, is commonly used to make low-calorie foods, such as noodles and fruit jellies.

Konjac is a versatile staple in many diets. However, many people take konjac glucomannan supplements to reap the tuber’s health benefits. That said, this root vegetable doesn’t come without potential adverse effects.

Konjac is used to make konjac glucomannan, a dietary fiber that may help promote bowel regularity and prevent constipation. It’s rich in soluble fiber, which absorbs water and forms a gel-like substance in the gut, adding bulk to stools and making it easier to pass through the digestive tract.

Long-term consumption of konjac may help nourish the intestinal microbiome and improve stool consistency, encouraging regular bowel movements and promoting overall digestive health. Improved digestive health can reduce the likelihood of struggling with constipation and help protect against metabolic disease.

Metabolic disease is a group of medical conditions that increase your risk for diseases such as heart disease, stroke, and type 2 diabetes. Risk factors include high blood pressure, high blood sugar, and high cholesterol.

Soluble fiber is a key player in heart health, and the soluble fiber found in konjac may be especially beneficial. Studies have shown that consuming an average of 5-10 grams (g) of soluble fiber daily may reduce low-density lipoprotein (LDL) cholesterol levels by 5%. However, research has found that consuming 3 g of konjac glucomannan daily may be more effective, reducing LDL cholesterol by an impressive 10%.

When cholesterol enters the bloodstream, it can accumulate on artery walls and restrict blood flow to the heart and other organs. Soluble fiber in plant foods binds to cholesterol in the small intestine and prevents it from entering the bloodstream.

Konjac, with its high fiber content, may support weight management efforts. Soluble fiber absorbs liquid in the stomach and expands, creating a feeling of fullness and helping reduce your overall caloric intake. Research has shown that dietary fiber intake, independent of calorie and macronutrient intake, can promote weight loss and support a calorie-restricted diet.

There are several ways to incorporate konjac into meals, as it’s used to make flour, fruit jelly, noodles, and supplements. Including it in a well-balanced diet may be an effective and delicious way to lose weight.

Konjac’s health benefits may also extend to the skin. Research indicates that daily consumption of konjac may improve multiple facets of your skin, including dryness, hyperpigmentation (discoloration), and itchiness. A small study of 51 participants found that subjects who took 100 milligrams (mg) of konjac extract experienced improvements in their skin’s moisture, complexion, and oiliness.

Konjac can also support your gut health, which indirectly influences skin health through the gut-skin axis. The mechanisms of the gut microbiome and its role in the skin remain unclear, but a diverse microbial community in the digestive tract can support a healthy immune system. Therefore, including konjac in a well-balanced diet may help you achieve clearer, more radiant skin.

Konjac is a low-calorie plant that provides several nutritional benefits, primarily due to its high fiber content. Its soluble fiber absorbs water and expands in the stomach, promoting feelings of fullness at meal times.

A typical serving of konjac or Shirataki noodles is approximately 3.5 ounces (oz). They contain minimal calories and carbohydrates and no protein or fat, making them an excellent choice for those who want to boost their fiber intake without significantly affecting their overall calories.

A 3.5 oz serving of konjac noodles contains:

• Calories: 10
• Fat: 0 grams (g)
• Sodium: 5 milligrams (mg)
• Carbohydrates: 3 g
• Fiber: 2 g
• Added sugars: 0 g
• Protein: 0 g

Konjac is also popular as a supplement, often used for weight management and digestive health purposes. It’s primarily found in the form of konjac glucomannan, and clinical research has linked it to several potential health benefits.

For digestive health, glucomannan can encourage bowel regularity and help alleviate constipation. Some evidence also indicates that konjac supplements may support heart health by improving cholesterol levels.

There isn’t currently a universally recommended dose of konjac, and doses may vary between manufacturers. To maximize a konjac supplement’s benefits, most companies recommend taking it with a glass of water to avoid digestive distress. Consult a healthcare provider to ensure you take the proper dose for your fiber needs. Recommendations may vary based on age, body weight, medical history, and health goals.

The U.S. Food and Drug Administration (FDA) does not regulate supplements in the same way it regulates prescription drugs. For this reason, a supplement’s ingredients may differ from its labeling and marketing. Look for products that have been third-party tested by reputable companies, like ConsumerLabs or U.S. Pharmacopeia, to ensure the ingredients match what is on the label.

While konjac offers many health benefits, it may also cause adverse side effects when consumed in large amounts. High doses may cause hiccups, bloating, and diarrhea. Still, there is no current regulatory standard for konjac intake. Those with a history of gastrointestinal (GI) issues may need to discuss this with their doctor before adding konjac to their diet.

A registered dietitian (RDN) or registered dietitian nutritionist (RDN) can help incorporate konjac into a well-balanced diet to maximize its benefits without the risk of unwanted side effects. It may also be beneficial to start with small doses of konjac to assess your body’s tolerance to the fiber-rich root vegetable.

Adding konjac to a well-balanced diet can bring many health benefits. Consider these tips to consume konjac effectively:

• Choose the best form for you: Konjac supplements come in capsule, powder, and tablet form. Find a product that fits your lifestyle and preferences. Capsules and tablets are ideal for those on the go, while powders can be incorporated into meals.
• Dosage timing: If you’re taking konjac for weight loss, consuming it before meals may help promote feelings of fullness. It can be taken with or between meals if you’re taking it for digestive health.
• Hydrate: Taking konjac with a glass of water can help prevent digestive discomfort from the increase in fiber intake.
• Start small: To avoid gastrointestinal issues, begin with a small dose of konjac and gradually increase your consumption as needed and as tolerated.
• Monitor your body’s tolerance: Pay close attention to how your body reacts to konjac. Adjust your dosage or the timing of your intake as needed, and consult your healthcare provider if you experience discomfort.
• Combine with a well-balanced diet: While konjac offers many potential health benefits, it cannot replace the benefits of a well-balanced diet. An RD can help you design an eating pattern that meets your nutritional needs and fits your dietary preferences.

Konjac offers notable benefits for various health avenues, including weight management, digestive health, and heart health. Consuming konjac can promote feelings of fullness, satiate hunger, and reduce calorie intake. For digestive health, it can help improve bowel regularity and prevent constipation.

To maximize its benefits, many people turn to supplements. While konjac is generally considered safe for consumption, it may cause adverse effects when consumed in large amounts.

Most health professionals recommend slowly increasing your fiber intake to avoid unwanted gastrointestinal distress, such as diarrhea, bloating, or gas. You can slowly increase your konjac intake as needed under the guidance of a healthcare provider, like an RD.