Glucomannan and inulin:
the fibres behind that “I'm full” feeling
Two fibres, two completely different jobs. One takes up space in your stomach, the other feeds the good bacteria in your gut. Let's look at what the studies actually say — and, more importantly, which doses matter.
“Rooted in Heritage. Refined by Science.”
Almost none of us hit our fibre target
An adult should get around 25 g of fibre a day (the EFSA reference value). In reality, most of us stop somewhere around half that — not from a lack of willpower, but because real fibre takes volume, time and a lot of chewing.
SATED isn't a magic fix for all your daily fibre. But it starts from two fibres chosen very precisely for what each one does. Tap each one below:
Glucomannan
Fibre from Konjac rootGlucomannan is a soluble fibre extracted from the konjac root — the same plant shirataki noodles are made from, used in Asian cooking for centuries. It's quite simply the most viscous dietary fibre known in nutrition: in contact with water it can absorb up to ~50× its own weight in liquid.
🥛 The glass test
What happens in the glass is exactly what happens in your stomach. Tap “Add water”:
How it works, step by step
It hydrates and forms a gel. Mixed with water, glucomannan swells into a thick, viscous gel.
It increases the volume in your stomach. The gel expands gastric volume and slows stomach emptying — nutrients move on more slowly.
You feel full sooner. Stomach distension and satiety signals (hormones such as GLP-1 and PYY, described in the scientific literature) reach the brain faster. You sit down to eat already half-full.
“Glucomannan in the context of an energy-restricted diet contributes to weight loss.”
The effect is obtained with an intake of 3 g per day, in 3 doses of 1 g each, together with 1–2 glasses of water, before meals. (Reg. EC No 1924/2006.) Consume with plenty of liquid; not recommended for people with swallowing difficulties.
Meta-analysisSood, Baker & Coleman (2008) — 14 randomised trials, 531 participants
The most-cited synthesis on glucomannan: it pooled 14 randomised controlled trials with 531 adults. The combined results showed favourable effects across several markers:
The authors concluded that glucomannan beneficially affects body weight, total and LDL cholesterol, triglycerides and fasting blood glucose (but not HDL or blood pressure).
Clinical studyWalsh et al. (1984) — double-blind, 8 weeks
One of the earliest double-blind, placebo-controlled studies: glucomannan taken before meals for 8 weeks led to significantly greater weight loss than placebo — with no other forced changes to the diet.
EFSA opinionEFSA Scientific Opinion (2010) — the basis for the authorised claim
The EFSA scientific panel reviewed the evidence and established a cause-and-effect relationship between glucomannan and weight loss, in the context of an energy-restricted diet — at a dose of 3 g/day. This is the foundation of the EU-authorised claim.
One SATED serving = 1 g glucomannan. Three servings a day = 3 g — exactly the effective dose from the EFSA claim.
That's why the full SATED protocol is one serving before each of your three meals. A single serving already gives you satiety at the table; three a day reach the dose studied for weight management. We give you the dose, not a promise.
Inulin
Prebiotic fibre from chicoryInulin is a prebiotic fibre extracted from the chicory root. Its quirk: it isn't digested in the stomach. It passes intact all the way to the colon, where it becomes food for your good bacteria. It also gives the drink a smooth texture and a lightly sweet, natural taste.
What “prebiotic” means
It reaches the colon intact. It isn't broken down by the enzymes in your stomach and small intestine.
It feeds the good flora. The good bacteria — bifidobacteria in particular — ferment it. In fact, the very concept of a “prebiotic” was introduced using inulin.
It produces short-chain fatty acids. The fermentation products are associated with a healthy gut environment and top up the daily fibre almost no one hits from their plate.
ReferenceGibson & Roberfroid (1995) — the birth of the “prebiotic” concept
The foundational paper that introduced the term “prebiotic”, with inulin and fructo-oligosaccharides as the prototype examples: fibres that selectively modulate the colonic flora, stimulating beneficial bacteria such as bifidobacteria.
ReviewMeyer & Stasse-Wolthuis (2009) — the bifidogenic effect
A review of human studies: inulin and oligofructose increase the number of bifidobacteria in the gut (the “bifidogenic” effect), with implications for gut health.
EFSA opinionChicory inulin & bowel function (EFSA 2015) — at ≥12 g/day
EFSA reviewed 6 human studies (86 subjects) and authorised the claim that native chicory inulin helps maintain normal bowel function by increasing stool frequency — but only at an intake of at least 12 g per day.
The EFSA bowel-function claim requires 12 g of inulin a day. One SATED serving has 3 g.
Even at 3 servings a day you reach 9 g — below the authorised threshold. That's why we don't say SATED “regulates your bowels”. Inulin is here for its role as a prebiotic fibre and for the pleasant texture of the drink, not to tick a claim the dose doesn't support. We'd rather show you the numbers.
Why the two together
Glucomannan works on volume and satiety — you feel full on less. Inulin brings prebiotic fibre and good taste. Together, in one glass before a meal:
Frequently asked questions
How fast will I feel something?
Satiety at the table appears from the first correct use (30 minutes before the meal + water). Changes on the scale, though, depend on a calorie deficit over weeks, not days.
How much water do I need?
At least one large glass (250 ml) to mix the serving, plus another glass of water afterwards. Fibre needs liquid to do its job — and to be safe to swallow.
Can I get bloated at first?
In the first few days, possibly — your flora isn't used to that much fibre at once. It usually passes within a few days; increase the dose gradually.
I take daily medication. Is it okay?
Take it at least 1 hour before or 4 hours after SATED — fibre can slow the absorption of some medicines. If you're on chronic treatment, ask your doctor first.
Does it kill my appetite completely?
No, and that wouldn't be healthy. It speeds up satiety: you feel full on less, instead of holding back from more.
See what it looks like in the glass
SATED — satiety fibre with glucomannan, inulin and chromium. Raspberry flavour, no added sugar.
Discover SATEDHealth claims are authorised in the EU under Reg. (EC) No 1924/2006. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. The information in this article is educational and is not medical advice. If you are pregnant, breastfeeding, have a medical condition or are on medication, ask your doctor before use.
Sources
- Sood N, Baker WL, Coleman CI. Effect of glucomannan on plasma lipid and glucose concentrations, body weight, and blood pressure: systematic review and meta-analysis. Am J Clin Nutr. 2008;88(4):1167–1175.
- Walsh DE, Yaghoubian V, Behforooz A. Effect of glucomannan on obese patients: a clinical study. Int J Obes. 1984;8(4):289–293.
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on glucomannan and reduction of body weight. EFSA Journal. 2010;8(10):1798.
- Gibson GR, Roberfroid MB. Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics. J Nutr. 1995;125(6):1401–1412.
- Meyer D, Stasse-Wolthuis M. The bifidogenic effect of inulin and oligofructose and its consequences for gut health. Eur J Clin Nutr. 2009;63(11):1277–1289.
- EFSA NDA Panel. Scientific Opinion on native chicory inulin and maintenance of normal defecation by increasing stool frequency. EFSA Journal. 2015;13(1):3951 (Reg. EU 2015/2314).
- EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal. 2010;8(3):1462.
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