Study: Eating This Much Yogurt Each Week Could Slash Your Risk of Colon Cancer
A groundbreaking study suggests that the humble, creamy delight of yogurt might hold the key to reducing the risk of a specific—and often deadly—form of colon cancer.
Published in Gut Microbes, the research unveils a compelling correlation: individuals who regularly consumed two or more servings of yogurt per week exhibited significantly lower rates of proximal colorectal cancer—specifically, the type teeming with Bifidobacterium, a gut-friendly bacterium with potential protective properties.
“Yogurt serves as a powerhouse of probiotics, which can directly reshape the gut microbiome in remarkable ways,” said Peyton Berookim, MD, of Cedars-Sinai Medical Center’s Division of Gastroenterology, who was not involved in the study. Speaking to Health, Berookim emphasized that consistent yogurt intake could bolster the population of beneficial bacteria, which might play a pivotal role in gut health and, potentially, cancer prevention.
Proximal colorectal cancer, which emerges on the right side of the colon, carries a graver prognosis than its left-sided counterpart, distal colorectal cancer. According to study author Shuji Ogino, MD, PhD, a professor in the Department of Epidemiology at Harvard’s T.H. Chan School of Public Health, the Bifidobacterium-positive subtype is no rarity—it constitutes roughly one-third of colorectal cancers.
Probing the Yogurt-Colon Cancer Connection
The gut microbiome’s impact on overall health has been extensively studied, yet the precise relationship between probiotics and colon cancer remains a subject of scientific intrigue. While yogurt has long been lauded for its gut-nurturing benefits, past research has produced mixed findings regarding its direct influence on cancer risk. Seeking clarity, researchers turned to decades of robust data.
The study pulled insights from two long-term investigations: the Nurses’ Health Study (NHS) and the Health Professionals Follow-up Study (HPFS). Since the 1970s and 1980s, these extensive studies have meticulously tracked the dietary habits of over 150,000 individuals, monitoring their consumption of sugar, alcohol, fiber, total calories, and, crucially, yogurt—though details such as fat content, added sugars, and flavor variations were not specified.
To deepen their inquiry, scientists collected tissue samples to identify colorectal cancer cases among participants. After analyzing data from over 132,000 individuals, a striking trend emerged: among those who developed colorectal cancer, 31% had tumors testing positive for Bifidobacterium, whereas 69% did not.
To quantify the relationship between yogurt intake and these cancer subtypes, researchers employed multivariable-adjusted hazard ratios—a statistical tool used to evaluate risk. While yogurt consumption didn’t appear to lower the overall risk of colorectal cancer, it was linked to a striking 20% reduction in Bifidobacterium-positive cases for those who ate at least two servings per week.
Should You Load Up on Yogurt?
Despite these promising findings, the yogurt-cancer connection remains an evolving area of research. The study, while intriguing, is not without its limitations.
“It’s difficult to determine whether the observed relationship signifies causation or is merely an association,” noted study co-author Satoko Ugai, PhD, a postdoctoral research fellow at Harvard’s T.H. Chan School of Public Health, in an interview with Health.
Additionally, the reliance on self-reported dietary habits presents a margin of error, as individuals may misremember or unintentionally misrepresent their intake. Another caveat? The NHS and HPFS studies primarily included health professionals—most of whom were white—raising questions about whether these findings apply broadly across diverse populations.
Still, mounting evidence underscores the benefits of probiotics and fermented foods in fostering a balanced gut microbiome, a factor increasingly linked to health outcomes.
“Regular yogurt consumption could support microbial diversity in the gut, helping to mitigate inflammation and dysbiosis—two factors known to contribute to colorectal cancer development,” Berookim explained.
While incorporating probiotic-rich foods like yogurt into one’s diet could be a smart move, experts stress that cancer prevention is multifaceted. Genetics, exercise habits, alcohol intake, weight, environmental factors, and other lifestyle choices all play critical roles in shaping one’s risk profile.
If you do decide to up your yogurt intake, nutritionists advise choosing wisely. Avoid varieties loaded with added sugars, as excess sugar consumption can counteract potential health benefits.
“Flavored yogurts often harbor high amounts of added sugars, which can negate the positive effects of probiotics and other nutrients,” Berookim cautioned. “Excess sugar intake is linked to inflammation, weight gain, and an increased risk of metabolic disorders—all of which may contribute to a heightened cancer risk, including colorectal cancer.”
In other words? Go for plain or minimally sweetened options and let yogurt be part of a broader strategy for gut and overall health.
