The age-old saying, “An apple a day keeps the doctor away,” may have more truth to it than we realize. Research has shown that our diet plays a significant role in our overall health, and one key element that many of us are lacking is fiber. A recent study conducted by Stanford Medicine researchers sheds light on the importance of consuming fiber-rich foods for our gut microbiota and long-term well-being.
Published in Nature Metabolism, the study reveals that the digestion of fiber produces two crucial byproducts—short-chain fatty acids (SCFAs)—that can influence gene expression and potentially play a role in cancer prevention. When we consume dietary fiber, the bacteria in our intestines break it down to produce SCFAs, which not only serve as an energy source but also provide numerous health benefits. Scientists have long suspected that SCFAs may influence gene function, and the Stanford University study confirms this hypothesis.
The researchers found that two specific SCFAs—butyrate and propionate—can induce epigenetic changes that act as dimmer switches, regulating gene activity related to cell proliferation, differentiation, and the processes of diseased or damaged cell death. These changes are crucial for controlling cancer progression.
“We found a direct link between eating fiber and modulation of gene function that has anti-cancer effects,” said Michael Snyder, Professor in Genetics and author of the study. The researchers identified the gene targets of SCFAs, which are produced in significant amounts by gut microbiota, leading to a deeper understanding of how dietary fiber imparts its health benefits and elucidates the genetic changes that occur during cancer.
In light of the study’s findings, the researchers emphasized the importance of consuming fiber-rich foods to nourish our microbiome and prevent diseases like colon cancer, particularly in light of rising rates among younger adults. With many people lacking adequate fiber in their diets, our microbiomes may not be properly nourished, leading to a deficiency in SCFAs production. This deficiency is concerning given the growing evidence linking low fiber intake to conditions such as obesity, diabetes, and cancer.
As diet plays a crucial role in our health, incorporating more fiber-rich foods into our daily meals can have a profound impact on disease prevention. Understanding how fiber nourishes our microbiome and influences gene expression provides a compelling reason to make fiber a daily habit. So, next time you sit down to eat, remember the importance of fiber in fueling your gut and overall health. Bon appétit!
Reference:
Nshanian, M., Gruber, J.J., Geller, B.S. et al. Short-chain fatty acid metabolites propionate and butyrate are unique epigenetic regulatory elements linking diet, metabolism and gene expression. Nat Metab 7, 196–211 (2025). https://doi.org/10.1038/s42255-024-01191-9