It seems that almost all Americans are falling short on their fiber intake, but research suggests that this unassuming carbohydrate could actually have protective effects against cancer.
A recent clinical trial indicated that adhering to a high-fiber, plant-based diet may enhance risk factors associated with multiple myeloma, a type of blood cancer. Key improvements were observed in body mass index (BMI), levels of inflammation, gut microbiome health, and insulin regulation.
Initially, participants included high-fiber foods in only 20% of their diet, but after 12 weeks on the plant-based plan, this figure soared to 91%.
Dr. Urvi A. Shah, a specialized doctor in multiple myeloma at Memorial Sloan Kettering Cancer Center in New York City, emphasized that diet offers patients a chance to influence their disease risk and treatment outcomes, especially in a context where many factors are out of their control.
“Our study underscores the importance of nutrition in prevention and highlights a way for patients to feel more empowered regarding their diagnosis,” she noted.
Fiber plays a crucial role in digestion, appetite regulation, and reducing the risk of heart disease and strokes. Shockingly, around 95% of Americans—both adults and kids—are not meeting their fiber needs. On average, individuals consume merely 16 grams of fiber daily, which is less than half the recommended amount according to Dietary Guidelines.
This pilot study involved 20 individuals facing issues such as obesity and insulin resistance, which heighten the chances of a multiple myeloma diagnosis. They committed to a diet rich in fruits, vegetables, seeds, nuts, whole grains, and beans for three months, along with six months of nutritional counseling, and their progress was monitored for a year.
After three months, the average participant’s BMI had decreased by 7%, and this weight loss was maintained even after a year. Some showed slowed disease progression, while others remained stable.
Dr. Shah mentioned, “Our study featured a diverse group and provided a thorough evaluation of diet and biomarkers.” She adds that improved immune and metabolic responses suggest that a high-fiber, plant-rich diet might also lower risks associated with cardiovascular conditions, diabetes, and other metabolic issues.
Soluble fibers, such as those found in oats, beans, and fruits, are known to lower harmful LDL cholesterol. On the flip side, insoluble fibers assist with digestion, making movements through the gastrointestinal tract smoother and preventing constipation.
This often-overlooked nutrient, usually eclipsed by protein in dietary discussions, is essential in warding off various chronic diseases, including obesity, diabetes, heart disease, and high blood pressure. Francesca Castro, a dietitian at Memorial Sloan Kettering, adds that increasing fiber intake can have wide-ranging benefits for overall health, beyond just cancer risk reduction.
A 2015 study revealed that those consuming high amounts of fiber had a 16% lower risk of death from any cause compared to those with lower intake. Even more intriguing, for every additional 10 grams of fiber consumed daily, the risk decreased by another 10%.
Fiber-rich foods also help regulate blood sugar levels, slowing sugar absorption to prevent spikes. Moreover, a 2013 study connected higher fiber intake with a reduced risk of heart disease and stroke, noting that every seven-gram increase in daily fiber was associated with about a 9% lower risk.
Both insoluble fibers (found in whole grains and vegetables) and fiber from cereals contributed to improved heart health, while fruit fiber appeared to lower cardiovascular risks.
To bolster dietary fiber, researchers recommend setting achievable daily goals and focusing on one meal at a time. Small, incremental changes can make a difference—starting with adding lentils, black beans, other legumes, or incorporating whole grains like quinoa and oats, alongside fiber-rich vegetables and fruits.
“Consider what foods you can introduce or swap to enhance your fiber intake,” Castro suggested, stressing that even simple changes, like ending meals with a piece of fruit or replacing refined grains with whole grains, can have an impact.
The findings from the team at Memorial Sloan Kettering Cancer Center will be presented at an upcoming meeting of the American Society for Nutrition on Monday.
