Yogurt has been a staple in human diets for thousands of years, with ancient documents from as early as 6,000 B.C. acknowledging its health benefits. Recent research has revealed yet another advantage of consuming yogurt regularly: it may offer protection against specific aggressive forms of colon cancer by influencing the gut microbiome.

In a comprehensive study conducted by researchers at Mass General Brigham, data from over 150,000 individuals monitored for nearly 30 years revealed that those consuming two or more servings of yogurt each week had reduced rates of certain colorectal cancers.

According to Dr. Tomotaka Ugai, co-senior author of the study and a researcher at Brigham and Women’s Hospital, “Yogurt may play a crucial role in sustaining a balanced microbiome within our bodies.” The study showed that individuals who regularly consumed yogurt had significantly lower incidences of Bifidobacterium-positive proximal colon cancers, which typically occur on the right side of the colon and can present greater challenges for patient survival compared to cancers found in the distal (left) colon.

Dr. Ugai explained that the healthy bacteria found in yogurt supports a well-balanced gut microbiome, thereby reinforcing the gut barrier. This is essential because a compromised gut barrier can lead to inflammation, increasing the risk of colon cancer.

“If yogurt is something you enjoy, I encourage you to continue eating it,” he advises.

These findings align with previous research associating yogurt consumption with a minimized risk of colon cancer, states Dr. Chris Damman, a gastroenterologist and professor at the University of Washington. “This adds to the growing body of evidence that suggests yogurt may be protective,” he affirms.

There have also been studies linking regular yogurt intake to various health advantages, including a reduced risk of Type 2 diabetes, osteoporosis, and cardiovascular disease.

Yogurt, being a fermented product, is created when microorganisms break down sugars in food, yielding complex flavors while preventing spoilage. Research, including a randomized controlled trial, indicated that participants who consumed a diet rich in yogurt and other fermented foods—such as kefir, kimchi, and kombucha—over a ten-week period experienced decreased inflammation markers and a greater diversity of gut microbes.

Dr. Damman asserts that, along with fiber, healthy fats, and polyphenols from plant foods, yogurt and other fermented options are fundamental to maintaining a healthy gut. “These elements are integral across various dietary traditions,” he remarks.

From Middle Eastern labneh to Persian abdoogh khiar soup and Indian raita, cultures globally have long valued yogurt as an essential component in their cuisines.

Before incorporating yogurt into your diet, however, it’s wise to examine the nutrition label carefully. Many yogurts, despite their healthy image, can be excessively high in added sugars. Choosing unsweetened varieties and adding fruits like berries or bananas can help satisfy your sweet tooth without compromising on health.