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Colorectal cancer: Yogurt may help reduce risk

March 3, 2025—If you're looking to lessen your chances of getting colorectal cancer, you might consider adding yogurt to your daily diet.

In a new study published in the journal Gut Microbes, researchers found that people who ate at least two daily servings of yogurt over the years were less likely to develop a specific type of colorectal cancer than those who did not.

Researchers looked at the eating habits and health data of more than 132,000 people from two long-running studies. There were 3,079 cases of colon cancer reported.

The data shows that study participants with the highest yogurt intake had a reduced risk of tumors found in the upper part of the colon. These specific tumors contain a type of bacterium called Bifidobacterium.

This bacterium, which lives in the intestines, is also found in yogurt. Researchers say this finding suggests that yogurt may have protective benefits unique to this specific type of colon tumor.

How does yogurt help?

Yogurt's protective benefits may have to do with its effects on microorganisms living in the gut. Yogurt, a fermented dairy food, contains live, "good" bacteria called probiotics. Probiotic foods may help maintain a healthy balance of helpful and harmful gut bacteria, among other benefits.

The good bacteria in yogurt may help prevent inflammation and keep the lining of your intestines strong. This helps prevent harmful substances from leaking into the body.

The study does have weaknesses. For example, study participants were asked to self-report the amount of yogurt they'd eaten, leaving room for measurement errors. So more comprehensive studies are needed.

The study's findings don't mean that eating yogurt will prevent colorectal cancer, but the data does suggest that it could be another way to help reduce your risk.

Pass the yogurt, please

If you want to incorporate more yogurt into your diet, try:

  • Using it as a dip for fruits.
  • Enjoying it as a breakfast dish with granola and nuts.
  • Adding it to a fruit smoothie.
  • Using plain yogurt in savory recipes that call for sour cream, such as tacos or baked potatoes.

Flavored yogurts often have sugar added to them, so consider choosing plain yogurt and adding fresh or frozen fruit or flavors like cinnamon. Choosing nonfat or low-fat yogurt will help you limit your intake of saturated fats.

Perks of plant-based eating

Other healthy food choices could also help you avoid colorectal cancer. Plant-based foods, in particular, may give you an edge. Go for whole grains, like brown rice, whole-wheat pasta and whole-grain breads. Pump up the fruits and vegetables on your plate.

At the same time, you'll want to cut back on red and processed meats like steak, hot dogs and lunch meat. These meats are linked to colorectal cancer risk.

Make a colorectal cancer prevention plan

Changing how you eat is just one of the ways you can help prevent colorectal cancer. Getting screened regularly and other healthy habits can also reduce your risk of the disease. Learn more about steps you can take.

Sources

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