A new study conducted at the Stanford University School of Medicine confirms the importance of dietary fiber, as it may reduce the risk of cancer by changing the activity of genes. According to the American website “New York Post”, when we consume fiber, the bacteria in our intestines break it down into small molecules called short fatty acids.
Stanford University researchers examined two of these byproducts and found that these compounds can help encapsulate DNA, making DNA more accessible and affecting gene expression. This means that it is possible to suppress cancer-promoting genes and activate tumor suppressor genes.
“We have found a direct link between fiber intake and modulation of the function of genes that have anti-cancer effects, we think this mechanism is probably universal because the short fatty acids produced by fiber digestion can be transported throughout the body,”explains Stanford University genetics professor Michael Snyder. Snyder’s team tracked the effects on healthy and cancerous colon cells and gut cells of mice fed high-fiber diets. “We can understand how fiber exerts its beneficial effects and what causes cancer, “Snyder said.
Given the high incidence of colorectal cancer, especially among young people, Snyder suggests improving diets with fiber to improve health and reduce the risk of tumors, fiber promotes regular bowel movements, helps stabilize blood sugar levels, lowers cholesterol, and contributes to overall heart health. The American Heart Association recommends getting at least 25 to 30 grams of fiber a day from food.
“The diet of the majority is currently very poor in fiber, this means that the stomach microbiome is not fed properly and many short fatty acids cannot be made as they should and this does not benefit our health in any way,”adds Snyder.
Five essential foods to get more fiber in your diet:
Whole grains: such as oatmeal, barley, bulgur.
Beans, peas and legumes: such as black beans, sea beans, lentils and dried peas.
Fruits: raspberries, blackberries, pears, apples.
Vegetables: such as broccoli, asparagus, artichokes, Brussels sprouts.
Nuts and seeds: such as chia seeds, flaxseed, pumpkin seeds, almonds.
