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Tribune News Service

New research from Stanford University in the US state of California shows fibre does far more than keep you regular – it could be a powerful weapon in cancer prevention.
Yet fewer than 10 per cent of Americans meet their daily needs for this nutrient.
The study, published in peer-reviewed journal Nature Metabolism, uncovers how fibre works at the molecular level to help prevent cancer.
As fibre moves through the digestive system, it prompts the gut to produce short-chain fatty acids, which can influence cell behaviour and potentially reduce cancer risk.
These findings strengthen existing evidence that fibre may protect against multiple cancers, including breast, prostate and pancreatic cancers.
“We found a direct link between eating fibre and modulation of gene function that has anticancer effects,” said Dr Michael Snyder, professor of genetics and study co-author.

Inadequate fibre intake leaves many people’s gut microbiomes undernourished, limiting the production of these essential fatty acids, he says.
Despite fibre’s numerous benefits, most Americans fall significantly short of the recommended intake.
“People eat more ready-to-eat processed foods, which are made from refined grains stripped of fibre, such as white rice and white flour found in pasta, pastries, cakes and crackers,” Dr Walter Willett, a professor of epidemiology and nutrition, said.
The USDA recommends women under 50 consume 25g of fibre daily, while men should aim for 38g.

How to eat and drink more fibre
To boost your fibre intake, try these simple strategies:

Start your day with raspberries, or other berries, in oatmeal


Swap white bread for whole grain varieties


Add beans or lentils to soups and salads


Snack on nuts and seeds instead of processed foods


Choose whole fruit over juices


Load up on cruciferous vegetables like broccoli and Brussels sprouts


Increase fibre gradually and drink plenty of water to avoid digestive discomfort. Your gut bacteria need time to adjust to higher fibre levels, according to the Mayo Clinic based in the US state of Minnesota.
While fibre is not a magic cure for cancer, research suggests incorporating more fibre-rich foods into your diet could be a simple yet powerful way to support your long-term health.
Like what you read? Follow SCMP Lifestyle on Facebook, X and Instagram. You can also sign up for our eNewsletter here.


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Wellness

How having fibre in your diet helps prevent cancer as well as keeping you regular

Having fibre in your diet helps prevent cancer, research shows. Foods high in fibre include whole grains, seeds, nuts, cruciferous and other vegetables and fruit. Photo: Shutterstock

Dr Michael Snyder is a professor of genetics at Stanford University and one of the study’s co-authors. Photo: Stanford School of Medicine

To boost your fibre intake, start your day with raspberries, or other berries, in oatmeal. Photo: Shutterstock

Nuts and seeds are high in fibre. Photo: Shutterstock 

Why seeds and nuts are good for us, how to eat them, and 5 of the best for weight loss, heart health and more, according to an expert

Nuts and seeds are very good for us, and can contribute to weight loss. With the help of a nutritionist, we look at the health benefits of these protein-rich snacks, and how to eat them. Photo: Shutterstock 

Cashews on a tree. Although widely thought of as a nut, the cashew is the seed of a fruit. Photo: Shutterstock

Sandra Carvajal is a holistic nutritionist based in Hong Kong. 

Carjaval keeps a jar full of mixed seeds and uses them as topping for soups, salads, fresh fruit and more. Photo: Shutterstock

The optimum amount of nuts and or seeds to eat a day is about 30 grams, or an average handful. Photo: Shutterstock

Processed nuts can contribute to weight gain and mess up your metabolism because of the unhealthy fats, sugars, preservatives and artificial flavourings added to them. Photo: Shutterstock

Carvajal says she loves to eat a variety of nuts as they each have their own distinct flavour. Photo: Shutterstock

Hemp seeds are full of protein and good fats. Photo: Shutterstock

Pumpkin seeds are high in magnesium and tryptophan, and also have excellent anti-inflammatory properties. Photo: Shutterstock 

Peanuts have been found to help lower cholesterol. Photo: Shutterstock

Almonds are among the best sources of vitamin E, and make an excellent gluten-free flour. Photo: Shutterstock 

Sunflower seeds are full of nutrients including zinc, vitamin E and folate. Photo: Shutterstock

Why ultra-processed foods  – such as breads, cereals and most sausages – are harmful; they can be addictive and are linked to cancer and other ills, doctor says

Sweetened cereals are a common breakfast food that are ultra-processed and potentially harmful. A University College London professor explains why ultra-processed foods are dangerous, and how to spot them. Photo: Shutterstock

A woman shops in a supermarket. Almost three quarters of the US food supply is ultra-processed, according to food database GroceryDB. Photo: Shutterstock

Chris van Tulleken is an infectious diseases doctor at the Hospital for Tropical Diseases in London and an associate professor at University College London. Photo: TEDxNewcastle

Along with artificial flavourings, additives are used to bind ingredients, to stabilise UPF products, preserve them, colour them, and enhance their taste. Photo: Shutterstock

As UPF doesn’t make us feel full, we will eat more of it, driving excess consumption, according to van Tulleken. Photo: Shutterstock

Sausages with additives are almost always UPF. Photo: Shutterstock

The cover of van Tulleken’s book. Photo: Penguin

Breast milk protein shows even more promise against bladder cancer in new clinical trial

A common protein in human breast milk is being tested for its use against bladder cancer, with promising results. Photo: Shutterstock

Professor Catharina Svanborg of Lund University Sweden discovered the potential of breast milk in the fight against cancer in 1995. Photo: Catharina Svanborg 

Bladder cancer is one of the most common forms of cancer and is difficult to treat, with a high recurrence rate. Illustration: Shutterstock

Professor Richard Bryan is director of the Bladder Cancer Research Centre at the University of Birmingham. Photo: Cancer Research UK

Immunomodulation using the drug anakinra was found to be effective in treating severe bladder pain in patients for whom other drugs, including common painkillers, are ineffective. Photo: Shutterstock

E coli bacteria (magnified here 10,000 times) are a major cause of acute cystitis. In a recent test, anakinra (IL-1RA) removed bacteria without the use of antibiotics. Photo: SCMPost 

Bruce Springsteen, 75, follows the Omad diet, but could you live on one meal a day?

Bruce Springsteen, 75, at an October 2024 rally for Democratic Party presidential candidate Kamala Harris in the US state of Georgia. Springsteen credits his fitness to following the Omad (one meal a day) diet. Photo: Reuters

Bruce Springsteen onstage in Las Vegas, looking very healthy at 75 years old. Photo: Getty Images

Eating “one meal a day is not a good idea”, says Brigham and Women’s Hospital obesity specialist Dr Caroline Apovian. Photo: Boston University

The Omad diet may not be suitable for some people, in which case the Mediterranean diet could be a better option. Photo: Shutterstock

Lifestyle

Health & Wellness

Health

Food & Drink

A Stanford University study shows how fibre goes to work in the gut to reduce cancer risk; grains, fruit, vegetables are all high in fibre


A Stanford University study shows how fibre goes to work in the gut to reduce cancer risk; grains, fruit, vegetables are all high in fibre.


Healthy eating

Cancer