Eating enough fiber prevents cancer by protecting your genes

Including fiber in the diet has been associated with various health benefits for decades. The body needs this essential nutrient to ensure proper digestion and maintain stable blood sugar levels.

Most experts recommend at least 25 grams per day for women and 38 grams for men, but many adults in the United States barely reach half of that goal. But there’s more to this story than just a happy tummy or balanced glucose.

A recent study in Natural metabolism shows that fiber can also leave a mark on our genes.

Why fiber still matters

Fiber comes in many forms, from the crunchy stems of leafy greens to the chewy shells of beans and nuts. Dietary fiber travels to the large intestine, where good bacteria feast on it.

This feast produces short-chain fatty acids, including propionate and butyrate, which have recently gained attention for their effects on gut health.

The researchers were eager to see if these acids in fiber impacted genes beyond basic energy production.

Fiber, intestines and fatty acids

The science behind short-chain fatty acids and genes has intrigued experts for years, and now Michael Snyder, the Stanford B. Ascherman Professor of Genetics at Stanford University, is shedding more light on it through this project.

His team traced the biological fingerprints of propionate and butyrate in normal cells and cancer cells.

The goal was to see how these acids could turn genes on or off in ways that influence cell growth and survival.

How fiber affects genes

Short-chain fatty acids are generated when gut microbes break down fiber. They travel through the bloodstream and can reach different tissues.

The study found that propionate and butyrate attach to certain sites on histones – which are proteins that act like DNA coils – causing direct changes to genes linked to cell division and cell death. .

“We discovered a direct link between fiber consumption and modulation of gene function with anticancer effects,” Snyder said.

Instead of simply describing the link between fiber and good health, researchers have identified the exact molecular changes behind these benefits.

Prevent uncontrolled cell growth

Cancer often begins when cells lose their usual checks and balances. Normal cells are meant to grow, specialize, and sometimes self-destruct if something goes wrong.

When these processes go haywire, mutated cells can survive too long or multiply too quickly. The study revealed how certain chemical markers on cellular regulatory genes could change in protective ways when these short-chain fatty acids are present.

In general, people’s diets are very low in fiber. Adjusting meal plans to include foods like beans, nuts, cruciferous vegetables, or avocados can encourage the production of more of these acids, potentially providing some defense against abnormal cell growth.

Why the gut and genes might need more fiber

A low-fiber diet starves the microbes that produce these beneficial fatty acids. Low levels can reduce the intake of butyrate and propionate.

This could deprive you of important chemical signals that appear to help control unwanted cellular behaviors.

According to the Harvard TH Chan School of Public Health, most Americans only consume about 15 grams of fiber per day, which is far from the recommended amounts.

Cancer risk and protective role of fiber genes

Colon cancer worries many adults. The American Cancer Society estimates that approximately 1 in 23 men and 1 in 25 women will be diagnosed with colon cancer at some point in their lives.

This new study provides a window into how fiber breakdown byproducts might usefully influence gene behavior in the colon, and possibly other tissues.

“By identifying the target genes of these important molecules, we can understand how fibers exert their beneficial effects,” Snyder said.

Although more work is needed to confirm how each type of fiber interacts with the gut and the rest of the body, this adds to the growing evidence that diet and cancer risk are closely linked.

Link between diet, gut and genes

Research highlights the importance of diet as a modulator of genetic signals.

It also emphasizes potential opportunities for personalized strategies combining better dietary habits with therapies aimed at correcting harmful genetic activity.

Many clinicians consider fiber a key part of a balanced diet, and these findings could lead to more specific guidelines on the amount and types of fiber most helpful for long-term health.

What foods can increase fiber intake?

Whole grains, nuts, seeds and legumes remain the best options for increasing your daily fiber intake. Vegetables like Brussels sprouts and broccoli, as well as fruits like raspberries, also offer generous amounts.

Even small changes, like opting for a whole wheat tortilla instead of a white flour tortilla, can boost your numbers.

For people who struggle to meet recommended goals, talking with a healthcare professional or dietitian can pave the way for practical changes that nourish both you and your gut bacteria.

People sometimes balk at the idea of ​​adding more plant-based foods to their diet. But a gradual introduction can help your gut adjust without uncomfortable bloating or gas.

Your digestive system, as well as your genes, could benefit from these simple exchanges, especially as ongoing fiber research clarifies the links between short-chain fatty acids and various cellular pathways.

The future of health research

All signs suggest that fiber is more than just a digestive aid. This knowledge about short-chain fatty acids could prompt further collaboration between nutrition science and genetics.

By paying attention to what our microbes need, we may discover new ways to protect our cells from damage.

The study is published in Natural metabolism.

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