Colorectal cancer is the third most commonly diagnosed cancer and the third leading cause of cancer deaths, as reported by the American Cancer Society. The number of cases among individuals under 55 has also doubled in recent years, with diagnoses increasing by nearly 20%. Given this trend, you might be wondering how to lower your risk, and a recent study published in Gut Microbes suggests that yogurt could be the key. 

The 2025 study, conducted by researchers from Harvard T.H. Chan School of Public Health and Mass General Brigham, analyzed health data and dietary information from more than 151,000 people who participated in two long-term studies in the United States from 1976 and 1986 until the present day. Researchers surveyed the participants every two years about their yogurt intake and measured the amount of Bifidobacterium (a type of bacteria found in yogurt) in the tumor tissue of 3,079 people within the sample population diagnosed with colorectal cancer. 

While yogurt did not directly lower the risk for all types of colorectal cancer, those who ate two or more servings of yogurt per week had a lower risk of developing “Bifidobacterium-positive proximal colon cancer,” a type of colorectal cancer that occurs in the right side of the colon and has one of the lowest survival rates.

But what are the exact mechanisms at play? And how can you reap the benefits of yogurt? Here’s what doctors want you to know.

Does yogurt really reduce the risk of colon cancer?

This particular study did not specifically look at the impact of yogurt lowering the risk of colorectal cancer. Rather, it found a link between the consumption of yogurt and lower incidences of certain types of colorectal cancer in the sample population studied, says Anne Mongiu, MD, PhD, a colorectal surgeon at Yale Cancer Center and Smilow Cancer Hospital and co-director of the colorectal cancer program at Yale School of Medicine’s Department of Surgery. 

However, yogurt does promote overall gut health by regulating the immune system and reducing inflammation, Mongiu says. “Yogurt contains many different strains of bacteria, of which Bifidobacterium and Lactobacillus are frequently found, and these good bacteria can often out-compete more harmful bacteria that cause inflammation, leading to the breakdown of the lining of the gut, allowing bacteria into the gut wall.”

Probiotics, like Saccharomyces and Lactobacillus, found in yogurt may also positively influence gut microbiota composition and reduce chronic inflammation, which are both relevant to decreased risk of colorectal cancer, says James Cox, MD, a gastroenterologist and assistant director of communication skill development at Burnett School of Medicine at TCU.

“Reduced inflammation means the protective linings in the gut will be stronger, reducing your chances of developing colorectal cancer, because once the protective linings begin to dissipate, it becomes easier for harmful bacteria (found in cancer) to spread to cells in the gut,” Cox says.

How can you reap the gut health benefits of yogurt? 

According to the study, consuming at least two servings of yogurt per week reduces the risk of developing Bifidobacterium-positive colorectal tumors by 20% (with a typical serving being around 6 ounces). While there’s no specific upper limit mentioned, Mongiu notes that excessive dairy consumption may lead to bloating, diarrhea, and abdominal cramping. Additionally, it’s reasonable to conclude that years of regular yogurt consumption are advantageous, as researchers have analyzed participants’ yogurt intake since 1976 and 1986. 

As for the type of yogurt, participants ate both plain and flavored options, but Cox says it’s best to find a product that contains probiotics or “live active cultures.” Plain, unsweetened Greek yogurt is generally higher in protein and lower in sugar, while full-fat yogurt often has fewer processed ingredients than reduced-fat or nonfat variations, Mongiu adds. 

Excessive sugar and highly processed ingredients have their own adverse effects on the colon, which in turn increases the risk of cancer. Therefore, you should limit sweetened or flavored yogurt— even those made with real fruit, as they often contain additives, chemical flavorings, and processed ingredients, according to Mongiu.

If you’re looking for added sweetness, consider adding a bit of honey or fresh fruit, advises Michelle Hughes, MD, a gastroenterologist and medical chief of quality and safety for digestive health at Yale New Haven Health and Smilow Cancer Hospital.  

What are the additional health benefits of yogurt? 

Aside from improving gut health, a serving of plain Greek yogurt contains 15 to 20 grams of protein, which is crucial for keeping your energy levels up and organs running smoothly, Hughes says. It’s also rich in calcium and vitamin D — two essential minerals for the maintenance of healthy bones. 

Additionally, research suggests yogurt improves glucose and insulin response, ultimately regulating blood sugar and reducing the risk of Type 2 diabetes, Hughes says. This is because yogurt takes longer to digest due to its low glycemic index and high protein content, allowing for a slower, more gradual rise in blood sugar. 

Yogurt is a complete protein, containing all nine essential amino acids, making it beneficial after a workout as it supplies your body with the nutrients needed to rebuild broken-down muscle tissue.