New research suggests that eating yogurt regularly might help reduce the risk of certain types of bowel cancer, especially in younger adults.
This follows earlier findings showing that milk could also lower cancer risk.
With bowel cancer cases rising among people under 55, many are asking how they can protect themselves—and yogurt might be part of the answer.
The research focused on colorectal cancer, which affects the colon or rectum.
It found that eating two or more servings of yogurt per week was linked to a lower risk of developing a specific type of aggressive bowel cancer found on the right side of the colon.
This type tends to be harder to treat and has lower survival rates.
So, how does yogurt help? The key lies in the gut microbiome—the trillions of tiny bacteria living in your digestive system. These bacteria play a big role in your health, including digestion, immune system function, and even your risk of diseases like cancer.
Yogurt contains probiotics, or “good” bacteria, such as lactobacillus bulgaricus and streptococcus thermophilus.
These bacteria can help maintain a healthy balance in the gut, which may reduce inflammation and lower the chance of cancer developing.
In the study, researchers followed more than 150,000 people over several decades, checking in every two years about their yogurt habits.
Among those who were later diagnosed with bowel cancer, the scientists measured the levels of a beneficial bacteria called Bifidobacterium in their tumors. They found that people who ate more yogurt had a lower risk of developing a form of cancer linked to this bacteria.
While yogurt didn’t reduce the risk of all types of bowel cancer, it did seem to help prevent “Bifidobacterium-positive proximal colon cancer”, one of the more aggressive forms. The researchers believe yogurt helps by improving the gut microbiome, reducing inflammation, and strengthening the gut lining.
Yogurt also comes with other health benefits. It’s rich in calcium, which supports bone strength, and may help reduce blood pressure and the risk of heart disease. Some studies suggest yogurt may also help prevent type 2 diabetes.
Not all yogurts are equal. For health benefits, choose plain, unsweetened yogurt with live cultures. Greek yogurt is a good option—it’s high in protein and low in sugar. Avoid flavored yogurts with added sugars, which can cancel out the health benefits and contribute to weight gain, a known cancer risk.
There are around 45,000 bowel cancer cases each year in the UK, making it the country’s fourth most common cancer. But many cases are preventable. Experts say about 54% of bowel cancers could be avoided by living a healthier lifestyle—this includes not smoking, exercising regularly, limiting alcohol, and eating a balanced diet.
Adding yogurt to your meals is a simple way to support your gut and overall health. While it’s not a cure or guaranteed prevention, yogurt can be a powerful part of a healthy lifestyle that may reduce your risk of certain cancers.
If you care about cancer, please read studies about vitamin D and bowel cancer, and a cautionary note about peanuts and cancer.
For more health information, please see recent studies about the link between ultra-processed foods and cancer, and everyday foods to ward off pancreatic cancer.
