Eating for cancer resistance: Eating an additional 5 grams per day can reduce the risk of cancer progression or death by 30%

Dietary fiber is divided intoinsoluble fiber (such as crude fiber in whole grains and vegetables) and soluble fiber (such as pectin,β-glucan).

Insoluble fibers are like a soft"brush", helping to increase fecal volume, accelerate intestinal peristalsis, and reduce the residence time of harmful substances in the intestine.

Soluble fiber swells like a sponge after absorbing water, increasing satiety and encapsulating sugar and fat in food, stabilizing blood sugar and cholesterol levels.

· Dietary fiber can directly “activate” anti-cancer genes

Recently, a new study in the journal -Metabolism found that the anti-cancer effect of dietary fiber may be more “direct” than previously thought. These short chain fatty acids can directly promote epigenetic regulation, allowing genes with anti-cancer effects to function< H221>^[1]。

·  Dietary fiber affects immune response

A study published in Frontiers of Immunology found that,After feeding mice a high fiber diet, the propionate produced by intestinal bacteria metabolismcan activate the immune response against cancer cells and help clear colorectal cancer cells^[2].

· Soluble fiber is associated with a lower risk of breast cancer

An analysis of all relevant prospective studies indicates that consuming high-fiber foods, especially soluble fiber, can reduce the incidence rate of breast cancer.

· A high-fiber diet can reduce the risk of lung cancer

Based on the analysis of research data from 1.4 million adults in the United States, Europe, and Asia, the risk of lung cancer was reduced by 33%in the group with the highest fiber intake compared to the group with the lowest fiber intake, indicating that this diet may also prevent lung cancer^[4].

Eating more than 5 grams of dietary fiber per day can reduce the risk of cancer progression or death by 30%      

Is your dietary fiber intake up to standard?