What we eat affects our health—and can alter how our genes function (Fiber)

Medical Xpress / Stanford University Medical Center / Nature Metabolism ^ | Jan. 9, 2024 | Michael Snyder, Ph.D. et al

[ConservativeMind]

Fiber is well known to be an important part of a healthy diet, yet less than 10% of Americans eat the minimum recommended amount. A study might finally convince us to fill our plates with beans, nuts, cruciferous veggies, avocados and other fiber-rich foods.

The research identified the direct epigenetic effects of two common byproducts of fiber digestion and found that some of the alterations in gene expression had anti-cancer actions.

When we eat fiber, the gut microbiome produces short-chain fatty acids. These compounds are more than just an energy source for us: they have long been suspected to indirectly affect gene function. The researchers traced how the two most common short-chain fatty acids in our gut, propionate and butyrate, altered gene expression in healthy human cells, in treated and untreated human colon cancer cells, and in mouse intestines.

They found direct epigenetic changes at specific genes that regulate cell proliferation and differentiation, along with apoptosis, or pre-programmed cell death processes—all of which are important for disrupting or controlling the unchecked cell growth that underlies cancer.

"We found a direct link between eating fiber and modulation of gene function that has anti-cancer effects, and we think this is likely a global mechanism because the short-chain fatty acids that result from fiber digestion can travel all over the body," said Michael Snyder, Ph.D., Stanford W. Ascherman, MD, FACS Professor in Genetics.

"It is generally the case that people's diet is very fiber poor, and that means their microbiome is not being fed properly and cannot make as many short-chain fatty acids as it should. This is not doing our health any favors."

[ConservativeMind]

Short chain fatty acids are made in our gut by bacteria eating soluble fiber.

I can tell you that the two easiest ways to get a lot of soluble fiber are to take a serving of psyllium twice a day, along with eating a keto bread or bagel like Sola or Hero. There are others, but I am trying to minimize inulin and non-olive fat ingredients, along with restricting mono- and di-glycerides.

One Sola bagel gives you up to 29 grams of soluble fiber sources. I have half at two separate times in the day. You can have multiple pieces of bread and get there, too.

In a short while, you will be feeling better, and not know why.

Of course, stop eating all normal breads to get the best effect, but these breads taste good enough you won’t think that’s a problem.

[ConservativeMind]

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[TheThirdRuffian]

I’ve been careful about fiber since reading a report by how a simple daily supplement of psyllium reduces all cause mortality by a staggering amount. Something like 25% or some such.

Also love my olive oil Triscuits.

[Obadiah]

Interesting. I was just in WalMart and in the middle of a main aisle was a whole cart full of different “flavors” of small bottles of Magnesium Citrate. Is this part of people’s New Year’s resolution to get more fiber, or is it tied to weight loss? Or possibly there’s sale on colonoscopies and people are now stocking up?

Never saw such a prominent display of the stuff. Strange

[dljordan]

“Also love my olive oil Triscuits.”

My favorite. And I dearly love Avocados.

[sauropod]

Review

[Chickensoup]

I am having a heck of a time finding psyllium without added lots of sugar or sweeteners.

Any one have a source??

[poinq]

Minimum recommended amount of fiber. Is the same as “the number we pulled out of our butt. There is no requirement for fiber at all. There is no real study on people eating fiber. There are only survey studies that ask people to remember what they ate and fill out the survey. So if a guy ate broccoli and lived longer than the guy eating Twinkies, is it the fiber that made him live longer. Or is it the fact that he clearly does not care about his health.

You do not need even one ounce of fiber. However, if you are eating an apple instead of apple juice, you are likely to be better off. If you are eating a high fiber bar, you are not better off.

[goodnesswins]

Organic India Psyllium

[ConservativeMind]

Yerba Prima Psyllium Whole Husks Colon Cleanser

https://www.amazon.com/gp/aw/d/B00WNDGX2G

ORGANIC INDIA Whole Psyllium Husk Powder Organic - Psyllium Husk Fiber Supplement

https://www.amazon.com/gp/aw/d/B001E0VJ7S

These two both have high ratings at ConsumerLab.

By the way, for anyone with a Amazon Prime Membership, you can get the Yerba Prima container for $10 today at Whole Foods on the last day of their supplement sale (33% off, I believe). This price beats Amazon by a fair amount.

[Mariner]

Oatmeal and beans

all the soluble fiber you need

[Paal Gulli]

"What we eat affects our health..."

WOW! WHO KNEW????

[Chickensoup]

food made in India???

you sure??

[Buttons12]

Magnesium citrate is a laxative.

[Buttons12]

Magnesium citrate is a laxative.

[Buttons12]

Well now I know why people sometimes double post. Accidentally clicked twice in quick succession. May have had some magnesium citrate on my fingers.

[goodnesswins]

Only grows in temperate regions, I believe

[metmom]

NOW Brand psyllium Husk Powder.

https://www.nowfoods.com/products/supplements/psyllium-husk-powder

You can buy a pretty big bag that will last almost a year and it’s got a pretty far out expiration date.

[McGavin999]

Thanks for the tip. One of the hardest parts of Keto for me is I can’t stand green veggies. This will help

[ebshumidors]

I get it from Swanson vitamins.