Eating This Food Daily Could Cut Your Risk of Colon Cancer by 20%

Want to boost your protein intake and decrease your risk of colon cancer while you're at it? Consider stocking up on some yogurt.

That's what scientists at Boston's Harvard T.H. Chan School of Public Health and Brigham and Women's Hospital might recommend, anyway: According to their research, published in Gut Microbes o n February 12, 2025, eating more yogurt is associated with a lower risk of developing colon cancer.

More specifically, the study tracked 132,056 people and their yogurt-eating habits. After 3,079 developed colon cancer, the researchers checked if their tumors contained the bacteria  Bifidobacterium and compared cancer rates between the people who more yogurt (at least two servings a week) to those who ate very little (less than one serving a month).

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Their findings? Those who ate more yogurt had a 20% lower risk of colon cancer if their tumors contained Bifidobacterium . What's more, this effect was much more noticeable in cancers that started in the proximal colon (or the first part of the large intestine).

While this study only explored the impact of yogurt on colon cancers with  Bifidobacterium -positive tumors, about 31% of the cancers studied did contain  Bifidobacterium , which isn't an insignificant amount.

Related: 'I Ate Yogurt Every Day for a Week—These Are the 3 Biggest Changes I Noticed'

Further, separate research has found that  Bifidobacterium is found within 30% to 35%—or one-third—of colon cancer cases overall. That's definitely not nothing, especially when you consider all of yogurt's other health benefits , like helping with weight management, gut health, and protein intake.

As for which kind of yogurt to eat? The study didn't specify, but for colon cancer prevention, you'll want to get one with live active cultures —and specifically Bifidobacterium . Some of these include Activia , FAGE , Siggi's and Chobani . For something dairy-free, consider Cocoya Living Coconut Yogurt . 

My pro-tip? Add some chia seeds , nuts and berries to your daily yogurt for extra antioxidants, fiber, fat, and protein (as seen in the photo above), and enjoy!

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Related: Here's What Happens to Your Body if You Eat Yogurt Every Day

Sources

• Long-term yogurt intake and colorectal cancer incidence subclassified by Bifidobacterium abundance in tumor. Gut Microbes.

• Long-Term Yogurt Consumption Tied to Decreased Incidence of Certain Types of Colorectal Cancer. Mass General Brigham .

• The Amount of Bifidobacterium Genus in Colorectal Carcinoma Tissue in Relation to Tumor Characteristics and Clinical Outcome. The American Journal of Pathology.