What you may have heard
Frequent yogurt consumption may decrease your risk of colorectal cancer.
What the science tells us
Yogurt contains beneficial bacteria that support a healthy gut microbiome, which, according to the National Cancer Institute (NCI), may help slow cancer development and improve response to cancer therapies. Recent studies suggest that long-term yogurt consumption may enhance gut health and lower colorectal cancer risk.
Epidemiological Evidence
Researchers from Mass General Brigham analyzed data from over 150,000 individuals followed for decades and found that those who ate yogurt at least twice a week had a lower risk of developing certain types of colorectal cancer (Ugai et al.). The protective effect was strongest in proximal (right-sided) colorectal cancers where Bifidobacterium, a beneficial bacterium commonly found in yogurt, was present. These findings suggest that Bifidobacterium may help suppress tumor growth, explaining some of the observed benefits of regular yogurt intake.
Similar findings linking frequent yogurt consumption to lower colorectal cancer risk were observed by the European Prospective Investigation into Cancer and Nutrition and in a meta-analysis of observational studies conducted by Sun et al. While these results are encouraging, researchers recommend additional cohort studies to further clarify this relationship.
Laboratory Evidence/Supporting Evidence
Although the exact mechanisms are still being studied, yogurt’s potential protective effects are thought to stem from probiotics and their influence on the gut microbiome. Bifidobacterium and other probiotics help maintain a balanced gut by strengthening the intestinal lining and reducing inflammation, which are key factors in lowering colorectal cancer risk.
Additionally, probiotics produce short-chain fatty acids such as butyrate, which have been shown to inhibit tumor growth. They also work to stimulate the immune system, helping it detect and destroy abnormal cells before they develop into cancer.
How to reduce your risk
While no single food prevents cancer, certain lifestyle choices can help support gut health and lower your risk of colorectal cancer:
- Consider including yogurt with live and active cultures in your diet. Choose plain or low-sugar varieties for maximum benefit.
- Eat more fiber-rich foods. Fruits, vegetables, whole grains, legumes, and nuts promote gut health and help regulate digestion.
Bottom line
Frequent yogurt consumption may contribute to a lower risk of colorectal cancer by supporting a healthy gut microbiome. While research is still ongoing, including probiotic-rich foods like yogurt as part of a balanced, high-fiber diet may offer protective benefits. No single food prevents cancer, but healthy eating patterns combined with regular physical activity and screening can lower your risk.