New research from Harvard Medical School reveals yogurt’s potential to protect against specific types of colorectal cancer, and it all comes down to the beneficial bacteria in your gut.

So, that morning yogurt parfait or Greek yogurt lemon cream pie for dessert might do more than satisfy your breakfast cravings.

The Research Results

Harvard scientists tracked 132,056 participants over several decades. Their findings show people who eat two or more servings of yogurt weekly have a 20% lower risk of developing Bifidobacterium-positive colorectal cancer compared to those who eat yogurt less than once a month.

“Our study provides unique evidence about the potential benefit of yogurt,” says Dr. Shuji Ogino, who heads the Program in Molecular Pathological Epidemiology at Brigham and Women’s Hospital. His team’s research connects specific eating patterns to concrete health outcomes.

The Bacterial Connection

The study examined 1,121 colorectal cancer cases and uncovered a fascinating pattern. Yogurt appears most effective at preventing cancers containing Bifidobacterium—a powerful probiotic that supports gut health. These cancers made up 31% of the cases studied, while the remaining 69% showed no presence of the bacteria.

Dr. Tomotaka Ugai, a study author, explains the significance:

“It has long been believed that yogurt and other fermented milk products benefit gastrointestinal health. Our new findings suggest that this protective effect may be specific for Bifidobacterium-positive tumors.”

This study reinforces what we already know about the benefits of taking a probiotic daily and how a well-balanced gut microbiome plays a key role in overall health. If you’re looking for easy ways to improve your gut health naturally, incorporating probiotic-rich foods like yogurt is a simple and delicious step.

Important Health Implications

The research identified yogurt’s strongest protective effects against proximal colon cancers, a type that presents unique challenges:

• They develop with minimal symptoms
• Standard colonoscopies often miss them
• Patient outcomes tend to be worse

How Bacteria Helps

So why is yogurt such a powerhouse? It all comes down to Bifidobacterium, which serves three essential functions in your gut:

• Breaks down dietary fiber – This promotes digestion and supports gut health.
• Strengthens the gut barrier – A strong gut lining reduces inflammation and improves nutrient absorption.
• Supports immune system function – A healthy microbiome is crucial for overall immunity.

If you’re interested in diversifying your gut-friendly diet, check out these probiotic foods to help your gut, as well as the top 29 prebiotic foods for better gut health, which nourish the good bacteria in your system.

Practical Steps for Prevention

The research suggests these key actions:

✅ Eat two or more yogurt servings weekly
✅ Choose plain yogurt without added sugar
✅ Maintain regular cancer screenings
✅ Follow a balanced diet
✅ Exercise regularly

And if you want a tasty way to get more yogurt into your diet, try making a Greek Inspired Meze Board with Greek Yogurt or a comforting Greek Yogurt, Spinach and Artichoke Mac & Cheese.

Research Context

This study pulled data from:

• The Nurses’ Health Study – Over 100,000 female nurses tracked since 1976
• The Health Professionals Follow-up Study – Over 51,000 male health professionals tracked since 1986

Dr. Andrew Chan from Massachusetts General Hospital highlights the study’s significance:

“This paper adds to the growing evidence that illustrates the connection between diet, the gut microbiome, and risk of colorectal cancer.”

Study Parameters

The researchers note several important considerations:

• The study focused on non-Hispanic White health professionals
• Additional research is needed for different populations
• Yogurt products contain varying levels of beneficial bacteria

Bottom Line

While yogurt alone isn’t a magic cure for cancer, this research offers solid evidence that it’s a smart addition to your diet. The protective effects seem strongest against specific cancer types, suggesting that regular yogurt consumption could provide targeted health benefits.

So next time you’re enjoying a spoonful of yogurt, remember—you’re not just treating your taste buds; you might be doing your gut (and your long-term health) a huge favor.

TL;DR

🔹 Harvard study of 132,056 people finds eating yogurt twice weekly reduces risk of specific colon cancers by 20%
🔹 Protection works against cancers containing Bifidobacterium bacteria
🔹 Benefits are strongest for right-side colon cancers, which are harder to detect
🔹 Yogurt supports gut health by breaking down fiber, strengthening the gut barrier, and boosting immunity
🔹 Best results? Choose plain yogurt without added sugar and combine it with other gut-friendly foods
🔹 Want more ways to enjoy yogurt? Try a Greek Inspired Meze Board with Greek Yogurt, Greek Yogurt Lemon Cream Pie, or Greek Yogurt, Spinach and Artichoke Mac & Cheese

Citation & Study Sources

• For full details on the research supporting this article, refer to the original study:
• Title: Long-term yogurt intake and colorectal cancer incidence subclassified by Bifidobacterium abundance in tumor
• Authors: Satoko Ugai, Li Liu, Keisuke Kosumi, Hidetaka Kawamura, Tsuyoshi Hamada, Kosuke Mima, et al.
• Published in: Gut Microbes, February 2025
• DOI: https://doi.org/10.1080/19490976.2025.2452237
• Study Data:
  • 132,056 participants tracked over several decades
  • 3,079 colorectal cancer cases documented
  • 1,121 tumor samples analyzed for Bifidobacterium presence
• Key Finding: Regular yogurt consumption (two or more servings per week) was associated with a 20% lower risk of developing Bifidobacterium-positive colorectal cancer, particularly in the proximal colon.

Funding & Support:

This research was supported by:

• U.S. National Institutes of Health
• Cancer Research UK Grand Challenge Award
• The Project P Fund
• American Cancer Society