A new study reveals how dietary fiber may help reduce cancer risk by influencing gene activity
Stanford: Did you know that only 7% of Americans eat enough fiber? A recent study from Stanford Medicine highlights how fiber can actually lower cancer risk by changing gene activity.
When we eat fiber, our gut bacteria break it down into short-chain fatty acids. Researchers looked at two of these, propionate and butyrate, and found they can change how our DNA works.
These compounds can turn off genes that promote cancer and turn on those that fight it. With colorectal cancer rates rising among younger folks, adding more fiber to your diet could be a smart move.
Michael Snyder, a genetics professor at Stanford, said they found a direct link between fiber consumption and gene function that helps fight cancer. The cool part? These fatty acids can travel throughout the body.
Snyder’s team studied how these fatty acids affected both healthy and cancerous cells. They discovered that propionate and butyrate can slow down cell growth and even trigger cancer cell death.
Understanding how fiber works at the gene level could help us figure out what goes wrong in cancer. Snyder’s findings were published in Nature Metabolism.
With colorectal cancer on the rise, especially in younger people, he suggests we all boost our fiber intake for better health.
Fiber is great for regular digestion, stabilizing blood sugar, lowering cholesterol, and keeping your heart healthy. The American Heart Association recommends 25 to 30 grams of fiber daily, but most people only get about 15 grams.
Snyder pointed out that many diets lack fiber, which means our gut bacteria aren’t getting the nutrients they need to produce those beneficial fatty acids.
If you’re looking to up your fiber game, consider munching on almonds, chia seeds, flax seeds, and pumpkin seeds. Fruits like avocados, raspberries, and apples are also excellent choices.
Registered dietitian Stephanie Schiff suggests incorporating whole grains, beans, fruits, vegetables, and nuts into your meals for a fiber boost.
