Read wheat!
Although we know that fiber is essential to a healthy and nutritious diet, Only 7% of Americans Take the recommended daily amount. New research from Stanford Medicine The importance of dietary fiber is emphasized because it may reduce cancer risk by altering gene activity.
When we consume fiber, bacteria in our gut break it down into small molecules called short-chain fatty acids. Researchers at Stanford University investigated two of these byproducts: propionate and butyrate.
They found that these compounds modify histones, proteins that help package DNA, making it more accessible and potentially affecting gene expression.
This means that in certain circumstances, propionate and butyrate can suppress cancer-promoting genes and activate tumor suppressor genes.
“We found a direct link between dietary fiber intake and the regulation of gene function that leads to anticancer effects,” said Stanford genetics professor. michael snyder He explained. “This is likely a global mechanism, as the short-chain fatty acids produced by fiber digestion can move throughout the body.”
Snyder's team tracked the effects of propionate and butyrate on healthy and cancerous colon cells, as well as cells in the intestines of mice fed a fibrous diet.
Both fatty acids are shown It suppresses cell proliferation, promotes cell specialization, and causes programmed cell death, especially in cancer cells. These processes are important for interfering with or controlling the unrestricted cell proliferation that is a hallmark of cancer.
“Identifying the genetic targets of these important molecules will help us understand how fiber exerts its beneficial effects and what goes wrong in cancer,” Snyder said. he said.
His discovery was made last week. Journal Nature Metabolism.
Given that colorectal cancer is on the rise, especially among young people, Snyder suggests optimizing your diet with fiber to improve your health and reduce your cancer risk. I am.
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 that Get at least 25 to 30 grams of fiber per day from food. However, most Americans only consume about 15 grams per day.
“Typically, people's diets are very poor in fiber. This means that the microbiome is not being properly nourished and cannot produce the amount of short-chain fatty acids it needs. “I do,” Snyder said. “This has no positive impact on our health.”
How to incorporate dietary fiber into your diet
Stephanie Schiff is a registered dietitian nutritionist. Northwell Huntington HospitalWe've shared five main ways to get more fiber into your diet.
- Whole grains – oatmeal, barley, bulgur wheat
- Beans, peas, and legumes — black beans, white beans, lentils, and split peas
- Fruits – avocados, raspberries, blackberries, pears, apples
- Vegetables — broccoli, asparagus, artichokes, Brussels sprouts
- Nuts and seeds – chia seeds, flaxseeds, pumpkin seeds, almonds
