Colorectal cancer is the third most common cancer worldwide, making up over 10% of all cancer cases, according to the World Health Organization (WHO). Certain lifestyle factors, like lack of exercise, smoking, obesity, excessive alcohol, and high processed meat intake, all increase the risk of developing colorectal cancer.
On the other hand, a diet rich in fiber, fresh fruits, vegetables, whole grains, and dairy products is linked to a lower risk of the disease. Now, a new study suggests that yogurt might also help lower the risk of some types of colorectal cancer.
Gemma Balmer-Kemp, PhD, Head of Research at Cancer Research UK, said the study provides new evidence that yogurt may lower the risk of a certain subtype of colorectal cancer. However, she emphasized that more research is needed to understand whether Bifidobacterium plays a direct role in cancer prevention.
“Live” yogurt contains several bacterial strains, including Lactobacillus bulgaricus and Streptococcus thermophiles, which are commonly used in fermentation. Other strains, known as probiotics, are often added. Studies suggest probiotics can enhance the immune system, improve gut health, and possibly reduce the risk of certain cancers.
For this study, the researchers analyzed data from the Nurses’ Health Study and the Health Professionals Follow-up Study, which tracked over 150,000 participants. The study examined participants’ yogurt consumption habits and tested their colorectal cancer tissue samples for Bifidobacterium DNA.
Out of the participants, 3,079 developed colorectal cancer, and researchers had access to Bifidobacterium data for 1,121 cases. The study found that people who ate more yogurt had a 20% lower risk of developing Bifidobacterium-positive tumors.
Although yogurt consumption did not show a significant difference in overall colorectal cancer rates, researchers noted a marked decrease in Bifidobacterium-positive tumors in regular yogurt eaters.
Kelsey Costa, MS, RDN, a registered dietitian nutritionist, explained that Bifidobacterium plays a vital role in the gut. It produces short-chain fatty acids, which have antioxidant, anti-inflammatory, and immune-boosting effects. Research suggests Bifidobacterium can help maintain a healthy gut barrier, possibly preventing tumor growth.
Costa emphasized that yogurt does not reduce Bifidobacterium in the gut, but rather strengthens its beneficial effects, supporting a healthier gut microbiome.
While live yogurt is a good addition to a healthy diet, not all yogurts are equally beneficial. Flavored and fruit yogurts often contain high levels of added sugar and unhealthy ingredients. In contrast, natural, live yogurt provides important nutrients, including calcium, potassium, and vitamins, along with probiotics that promote overall health.
Studies suggest that full-fat Greek yogurt can help with bone health, muscle mass, and may lower the risk of high blood pressure, type 2 diabetes, and even mental health issues. Unlike regular milk, which may contribute to cardiovascular disease when consumed in excess, fermented dairy products like yogurt and kefir offer the same nutrients without adverse effects on heart health.
The latest study indicates that adding yogurt to your diet could help reduce your colorectal cancer risk. Costa suggests that incorporating a typical 1-cup serving of yogurt a few times a week could provide beneficial effects for gut health. If yogurt isn’t your preference, other fermented foods like kimchi, miso, and sauerkraut also contain probiotics that support a healthy microbiome.
Read more:
- Power of Gut Health: The Best Daily Probiotics for Women
- The Ultimate Guide to Best Gut Health Supplements for Men
- The Relationship Between Gut Health & Mental Well-being
