Reduce your risk of breast cancer by 42%

A healthy gut is a chatty gut?

Did you know fiber doesn’t just ‘keep things moving’ - it actually talks to your DNA? Scientists have discovered that fiber can switch genes on and off, influencing everything from metabolism to cancer risk.

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How fiber affects your genes.

When fiber breaks down in your gut, it creates short-chain fatty acids (SCFAs), especially propionate and butyrate. These compounds can attach to your DNA's "packaging" (proteins called histones) and change how genes turn on or off.

These fiber compounds helped normal cells function correctly. The genes responsible for normal growth stayed active, while genes that could cause uncontrolled growth remained quiet.

What's interesting is that cancer cells react differently. Genes that drive cancer growth are often turned down when exposed to the same fiber compounds. This doesn't mean fiber stops cancer but suggests fiber helps guide cells away from harmful pathways.

Scientists also noticed that fiber compounds seemed to "know" whether a cell was healthy or abnormal and adjusted their effects accordingly. The compounds supported stability in healthy cells, while they helped shut down problematic processes in cancer cells.

A major review of 11 studies found that people who eat more fiber have lower chances of developing certain cancers, especially:

• Stomach cancer (gastric)

• Esophageal cancer

• Ovarian cancer

• Endometrial cancer (uterine lining)

Even moderate increases in daily fiber showed measurable protection against stomach cancer. This is especially important because stomach cancer is often not detected until it is advanced.

For endometrial cancer, fiber helps because this cancer is often fueled by estrogen. Fiber helps remove excess estrogen from the body, reducing the hormone's cancer-promoting effects. Similar benefits were seen with ovarian cancer. 

A prospective study in the Malmö Diet and Cancer cohort showed that a high fiber intake was associated with a 42% lower risk of postmenopausal breast cancer. Again, fiber's ability to regulate hormone levels and reduce inflammation is key.

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Beyond digestion: fiber's broader benefits.

Many people think fiber only helps with regularity, but it supports many body systems:

• Hormone regulation

• Immune system function

• Metabolic stability

• Heart health

• Cellular repair

When people don't eat enough fiber for long periods, researchers notice signs of "chronic metabolic strain." Fiber isn't just about "keeping things moving" - it helps intestinal muscles contract and relax properly. Without enough fiber, people often experience unpredictable bowel habits, abdominal discomfort, and general sluggishness.

Butyrate: fiber's secret weapon.

When beneficial gut bacteria groups like Faecalibacterium prausnitzii and Roseburia break down fiber, they produce butyrate, a powerful SCFA that:

• Provides energy for your colon cells

• Strengthens your gut lining

• Reduces inflammation

• Helps with weight management

• Improves blood sugar control

• Supports brain health

Butyrate helps maintain "tight junctions" in the gut that prevent large particles or toxins from passing through while allowing nutrients to be absorbed.

So, when you skip whole fruits and vegetables and rely on low-fiber options like processed foods, you starve these good bacteria, limiting their ability to ferment the fibers that create butyrate.

Butyrate is indeed a metabolic powerhouse, and solid research supports its multiple benefits for fat oxidation (helping curb obesity), glucose and insulin levels, and even brain health.

However, remember that your butyrate production relies on how healthy your gut microbiome is.

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How to safely add more fiber to your diet.

If your gut is unhealthy, adding lots of fiber can worsen things because bad bacteria ferment the fiber and produce harmful toxins. 

Follow these steps instead:

1. Avoid ultra-processed foods.

2. Start with enough carbs. 
   Aim for 200-350 grams of carbohydrates daily to support energy production. 

3. Begin with easy-to-digest carbs.
   Try white rice, berries, whole fruits, or fruit juices with pulp (in small quantities) before moving to tougher fibers. This will reduce digestive strain while your body adjusts.

4. Use dextrose water if needed.
   If you have severe bloating or digestive issues, dextrose (glucose) water for 1-2 weeks can help stabilize your system and give your gut time to heal.

5. Kaplogram.
   Reading your kaplogram by a specialist would be optimal so you will know which nutrients are poorly digested. Why is this necessary? For example, if you do not digest starch, you should not yet add foods with resistant starch, which is highly beneficial for intestinal health. If the starch is verified, consider increasing the amount of resistant starch-rich foods or taking supplements with resistant starch RS2 and RS3. The same goes for inulin, which has strong healing properties for your gut (You can use sources rich in inulin or supplements with it). 

6. Gradually add fiber-rich foods.
   Slowly add root vegetables and leafy greens once your gut feels better. This gradual approach allows your gut bacteria and mitochondria to adjust without overwhelming your system.

7. Expand variety.
   When digestion feels normal (no bloating or irregularity), include diverse fiber sources like non-starchy vegetables, sweet potatoes, squash, legumes, and whole grains to support beneficial gut bacteria.

By taking these steps, you can improve your gut health and enjoy fiber's many benefits without digestive discomfort.

From our archive:

Missed this gem? Discover the health benefits for your gut health:

🐇 250g carbs can you age better

🐇 Resistant starch: top 7 your benefits

🐇 5 inulin secrets for better health

Warm regards,
Kos and Helen.