Common food 95% of Americans don't get enough of lowers cancer risk

Daily Mail​

02-06-2025

Nearly 100 percent of Americans don't eat enough fiber - but it turns out the humble carbohydrate might protect against cancer.
Results from a new clinical trial showed that a high fiber plant-based diet improved people's risk factors for the blood cancer multiple myeloma, including body mass index (BMI), inflammation levels, gut microbiome, and insulin regulation.
At the start of the study, high-fiber foods comprised just 20 percent of people's diets, but after 12 weeks of following the plant-based diet, that number jumped to 91 percent.
'With everything that patients cannot control during and before cancer treatment, studying diet provides an opportunity for patients to make a difference in their disease risk and the potential success of their treatment,' Dr Urvi A Shah, a multiple myeloma specialist at New York City 's Memorial Sloan Kettering Cancer Center, said.
'Our study shows the power of nutrition in the preventative setting and showcases the potential to give patients a sense of agency in their diagnosis.'
Fiber is a key nutrient that supports digestion, helps regulate appetite, encourages weight loss, and reduces the risk of heart disease and stroke.
Yet a staggering 95 percent of Americans, both children and adults don't get enough of it. The average American gets just 16 grams of fiber per day, less than half of what the Dietary Guidelines for Americans recommend.
The pilot study included 20 people with conditions like obesity and insulin resistance that make a multiple myeloma diagnosis more likely.
They followed a high-fiber diet full of fruits, vegetables, seeds, nuts, whole grains, and beans for three months.
They also had six months of nutrition counseling, and researchers followed their progress for a year.
After three months on the diet, the median participants' BMI had decreased by seven percent, and this weight loss was sustained at one year.
Disease progression slowed in two patients and remained stable in the others.
Dr Shah said: 'Our study had diverse racial enrollment as well as a comprehensive dietary and biomarker evaluation.
'Our comprehensive analysis of improved immune and metabolic response suggests that a high-fiber plant-based diet can also reduce risk for cardiovascular conditions, diabetes and other metabolic conditions.'
Soluble fibers, including oats, beans, and fruits, help lower 'bad' LDL cholesterol, while insoluble fibers aid in the movement of food through the digestive system, preventing constipation.
This overlooked nutrient, often overshadowed by protein, is crucial for preventing a host of chronic diseases from obesity and diabetes to heart disease and high blood pressure.
Francesca Castro, a clinical research dietitian at Memorial Sloan Kettering Cancer Center, said: 'Eating more fiber can lower risk for many other conditions and can improve overall health, beyond just reducing cancer risk.'
A 2015 study reported that people who ate the most fiber had a 16 percent lower risk of death from any cause compared to those who ate the least.
For every extra 10 grams of fiber consumed daily, the risk dropped by another 10 percent.
Eating fiber-rich foods helps balance blood sugar levels, slowing down the absorption of sugar into the bloodstream to prevent blood sugar spikes.
And a 2013 investigation into fiber's affects on heart disease, scientists found that eating more fiber was linked to a lower risk of heart disease and stroke, with each seven-gram daily increase reducing risk by about nine percent.
Both insoluble fiber (found in whole grains and vegetables) and fiber from cereals and vegetables were tied to better heart health, while fruit fiber also helped lower cardiovascular risk.
To boost fiber in the diet, the researchers suggest setting realistic daily goals and focusing on one meal at a time.
Dietitians recommend starting with small steps, starting with lentils, black beans, other legumes.
And adding whole grains (quinoa, oats), fiber-packed vegetables like spinach and broccoli, and fruits like berries and apples to hit your daily target.
'Think about what foods you can add or swap to increase fiber intake,' Castro said.
'It can be very simple like adding a piece of fruit at the end of a meal or swapping out a refined grain for a whole grain.'
The team from Memorial Sloan Kettering Cancer Center will present their findings at the flagship meeting of the American Society for Nutrition on Monday.