Read it and wheat!
We know fiber is essential to a healthy and nutritious diet, yet only 7% of Americans eat the recommended daily amount. A new study from Stanford Medicine underscores the importance of dietary fiber, as it may reduce the risk of cancer by altering gene activity.
When we consume fiber, the bacteria in our gut break it down into small molecules called short-chain fatty acids. Stanford researchers examined two of these byproducts — propionate and butyrate.
They found that these compounds can modify histones, the proteins that help package DNA, making DNA more accessible and influencing gene expression.
This means that in certain situations, propionate and butyrate can suppress cancer-promoting genes and activate tumor-suppressor genes.
“We found a direct link between eating fiber and modulation of gene function that has anti-cancer effects,” Stanford genetics professor Michael Snyder explained. “We think this is likely a global mechanism because the short-chain fatty acids that result from fiber digestion can travel all over the body.”
Snyder’s team tracked the effects of propionate and butyrate on healthy and cancerous colon cells and cells in the intestines of mice fed fibrous diets.
Both fatty acids have been shown to suppress cell growth, encourage cellular specialization and trigger programmed cell death, especially in cancer cells. These processes are important for disrupting or controlling the unchecked cell growth that is the hallmark of cancer.
“By identifying the gene targets of these important molecules we can understand how fiber exerts its beneficial effects and what goes wrong during cancer,” Snyder said.
His findings were published last week in the journal Nature Metabolism.
Considering the rise in colorectal cancer, especially among younger people, Snyder suggests optimizing diets with fiber to improve health and diminish cancer risk.
Fiber is known to promote regular bowel movements, help stabilize blood sugar levels, lower cholesterol and contribute to overall heart health.
The American Heart Association recommends getting at least 25 to 30 grams of fiber a day from food — though most Americans only consume around 15 grams a day.
“It is generally the case that people’s diet is very fiber-poor, and that means their microbiome is not being fed properly and cannot make as many short-chain fatty acids as it should,” Snyder said. “This is not doing our health any favors.”
How to incorporate fiber into your diet
Stephanie Schiff, a registered dietitian nutritionist at Northwell Huntington Hospital, shared five major ways to get more fiber into your diet.
- Whole grains — oatmeal, barley and bulgur wheat
- Beans, peas and legumes — black beans, navy beans, lentils and split peas
- Fruits — avocados, raspberries, blackberries, pears and apples
- Vegetables — broccoli, asparagus, artichokes and brussels sprouts
- Nuts and seeds — chia seeds, flax seeds, pumpkin seeds and almonds
