“Direct link” discovered between fiber consumption and anti-cancer effects

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We know that fiber is essential for a healthy, nutritious diet, but only 7% of Americans get the recommended daily amount. A new study from Stanford Medicine highlights the importance of dietary fiber because it may reduce cancer risk by altering gene activity.

When we eat fiber, bacteria in our gut breaks it down into small molecules called short-chain fatty acids. Stanford researchers looked at two of these byproducts: propionate and butyrate.

They found that these compounds can modify histones, proteins that help package DNA, making it 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 discovered a direct link between fiber consumption and modulation of the function of genes that have anticancer effects,” explained Michael Snyder, professor of genetics at Stanford. “We think this is likely a global mechanism, because short-chain fatty acids resulting from fiber digestion can move throughout the body.”

Snyder’s team tracked the effects of propionate and butyrate on healthy and cancer cells in the colon and on cells in the intestines of mice fed a fibrous diet.

Both fatty acids have been shown to suppress cell growth, encourage cell specialization, and trigger programmed cell death, particularly in cancer cells. These processes are important for disrupting or controlling the uncontrolled cell growth that characterizes cancer.

“By identifying the target genes 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.

Given the increase in colorectal cancer, especially among young people, Snyder suggests optimizing diets containing fiber to improve health and decrease 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 per day from food, although most Americans only get about 15 grams per day.

“In general, people’s diets are very low in fiber, which means their microbiome is not properly nourished and cannot produce as many short-chain fatty acids as it should,” Snyder said. . “It’s 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 key ways to get more fiber into your diet.

• Whole grains – oatmeal, barley and bulgur
• Beans, peas and legumes — black beans, white 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