Why your low-fiber diet could be risky

New research shows fiber does far more than keep you regular — it could be a powerful weapon in cancer prevention. Yet, less than 10% of Americans meet their daily needs for this nutrient.

The study, published this month in Nature Metabolism, uncovers how fiber works at the molecular level to help prevent cancer. As fiber moves through the digestive system, it prompts the gut to produce short-chain fatty acids, which can influence cell behavior and potentially reduce cancer risk. These findings strengthen existing evidence that fiber may protect against multiple cancers, including breast, prostate and pancreatic cancers.

“We found a direct link between eating fiber and modulation of gene function that has anti-cancer effects,” said Dr. Michael Snyder, professor of genetics and study co-author, the Healthy reported. He explains that inadequate fiber intake leaves many people’s microbiomes undernourished, limiting the production of these essential fatty acids.

Despite fiber’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 fiber, such as white rice and white flour found in pasta, pastries, cakes, and crackers,” Dr. Walter Willet, a professor of epidemiology and nutrition, told Harvard Health.

The USDA recommends women under 50 consume 25 grams of fiber daily, while men should aim for 38 grams.

Want to boost your fiber intake? Try these simple strategies:

Pro Tip: Increase fiber gradually and drink plenty of water to avoid digestive discomfort. Your gut bacteria need time to adjust to higher fiber levels, according to the Mayo Clinic.

While fiber isn’t a magic cure for cancer, research suggests incorporating more fiber-rich foods into your diet could be a simple yet powerful way to support your long-term health.

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