Cancer is one of those things that feels out of our control, right? You hear about it, and it’s easy to think, “It could happen to anyone.” And in many ways, that's true. But there is one thing we can actually have some say in—and that’s our nutrition.
The food we eat plays a huge role in our health, and believe it or not, certain foods might even help lower our risk of things like colorectal cancer. So, while we can’t guarantee we’ll never face it, we might be able to do a little something to stack the odds in our favour.
One food that’s been getting a lot of attention for this is yoghurt. But how exactly does it help? Let’s dive into that!
Let’s start with the basics. What exactly is colorectal cancer?
Colorectal cancer is a type of cancer that begins in the colon or rectum—basically, the parts of your digestive system responsible for processing food and waste. When it starts in the colon, it’s called colon cancer.
If it begins in the rectum, it’s called rectal cancer. Even though they start in different places, they’re usually grouped together because they share a lot of similar traits and behaviours.
So, the colon is part of your large intestine, and the rectum is the last section before your body gets rid of waste. Colorectal cancer happens when abnormal cells in these areas start growing uncontrollably.
Over time, these cells can form a tumour, and if left untreated, they can spread to other parts of the body.
The tricky part is that colorectal cancer often doesn’t show symptoms in its early stages, which is why screenings are so important. As the cancer progresses, though, you might experience things like changes in bowel habits, unexplained weight loss, fatigue, or blood in your stool.
But here’s the silver lining: when caught early, colorectal cancer is treatable, which is why regular screenings like colonoscopies are key, especially if you're at higher risk.
Here’s the kicker: nearly half of all colorectal cancers are linked to lifestyle factors—yep, things we actually have control over! So, let’s break down the major risk factors that can play a role in increasing your chances of developing colorectal cancer:
Obesity
If you're overweight or obese, unfortunately, your risk of colorectal cancer goes up. It might be a good idea to get moving every day—or at least hit the gym every now and then! It's not just about the looks—it’s about your health!
Type 2 Diabetes
While obesity and a sedentary lifestyle contribute to both type 2 diabetes and colorectal cancer, even people with diabetes (who might not be obese) are still at a higher risk. The link here is real.
Diet
What you eat matters! A diet high in red meats (beef, pork, lamb) and processed meats (like bacon or sausages) can significantly increase your risk.
Even the way you cook meat matters—grilling or frying meat at high temperatures can create harmful chemicals that further increase the risk. It’s not about being perfect, but maybe consider swapping out red meat with some plant-based options now and then.
Smoking
No surprises here. Long-term smokers are at a higher risk of developing colon polyps (which are often precursors to cancer). So, it’s not just lung cancer to worry about—your colon isn’t safe either.
Alcohol Abuse
It’s no secret that excessive drinking is harmful to your health, but it’s worth stressing: overconsumption of alcohol can increase your risk of colorectal cancer.
And beyond just the cancer risk, drinking too much can lead to other serious health problems. Too much alcohol is not suitable for you. In fact, it can kill you. Be smart. Drink water.
While these lifestyle factors affect your risk, it is also essential to acknowledge the factors you do not have any control over. Your age, a personal history of colorectal polyps or colorectal cancer, a history of Inflammatory Bowel Disease(IBD) or a family history can also contribute to developing colorectal cancer.
So, does yoghurt actually help protect against colorectal cancer? Well, it’s a bit more complicated than just saying, “Eat yoghurt, and you’re good to go,” but there’s some interesting stuff to consider.
Yoghurt is made through the bacterial fermentation of milk. For centuries, different cultures have sworn by fermented foods for their health benefits. Why?
Because during fermentation, bacteria and yeast break down sugars in milk, making it easier for your body to digest. And when it comes to gut health, yoghurt’s probiotics—those "good" bacteria—are a major player.
Probiotics help regulate your digestive system, and some research suggests they can boost your immune system. Yoghurt, in particular, is packed with healthy bacteria like Bifidobacterium, which is known to be beneficial for gut health.
Now, about that colorectal cancer connection. The research isn’t totally conclusive, but there are some intriguing links. Studies have shown that long-term yoghurt consumption didn’t necessarily reduce the overall risk of colorectal cancer.
Still, there was a connection between yoghurt and a lower risk of a specific type of colorectal cancer—Bifidobacterium-positive cancer, especially in the proximal colon (the part closest to the small intestine).
This is pretty interesting because proximal colon cancer tends to have worse survival rates than cancer found in the distal colon (the left side).
A large study involving over 130,000 people found that those who ate more yoghurt—about two or more servings per week—had a lower risk of developing this type of cancer compared to those who ate less than one serving a month.
So, how does this work? Well, yoghurt seems to help change the gut microbiome, creating a more balanced environment in your intestines. Probiotics, like Bifidobacterium, can help strengthen the gut barrier, reduce inflammation, and lower cancer risk.
But here’s the important thing: it’s not just about eating any yoghurt. Experts recommend plain yoghurt because the ones with added sugars can offset the benefits.
Also, the presence of Bifidobacterium in tumours doesn’t necessarily mean it’s protecting against cancer—it might just reflect a healthier gut and more substantial intestinal barrier, which are linked to better overall health and less inflammation.
On top of the cancer-related benefits, yoghurt is generally good for you. It’s packed with nutrients, helps boost the immune system, and could lower your risk of other conditions like high blood pressure, type 2 diabetes, and digestive disorders.
Full-fat, traditional Greek yoghurt supports bone health, muscle mass, and overall well-being. That said, everyone’s gut is different. Yoghurt might not have the same impact for everyone, especially if you’re lactose intolerant or have a milk allergy.
But don't worry—if yoghurt isn’t your thing, there are plenty of other fermented foods that can help keep your gut healthy, like coconut kefir, kimchi, miso, and sauerkraut. These can also reduce inflammation and improve the diversity of your gut microbiome, which is a big deal for overall health.
So yeah, yoghurt’s got some serious potential health benefits—just make sure you're choosing the right kind and balancing it with other gut-friendly foods.
Alright, let’s wrap this up.
We can’t ignore how crucial gut health is for overall well-being. Did you know that about 80% of your immune system is housed in your gut? On top of that, so is most of your serotonin (the “feel-good” hormone). So, keeping your gut in check really has a big impact on not just your digestion, but your mood, immunity, and even your mental health.
But here's the catch—the gut microbiome is super complex. Even the research into gut health is still relatively new, and scientists are still figuring out how everything works together. But one thing’s clear: our gut plays a massive role in our overall health, and the more we take care of it, the better we feel.
While there’s no magic bullet, you can definitely start with the basics to help keep diseases at bay. Quit smoking, limit alcohol, eat a healthy, balanced diet, and stay active. And, to give your gut an extra boost, consider adding yoghurt to your diet. The probiotics and nutrients in yoghurt can support gut health, and who doesn’t want that little bit of extra protection?
So yeah, looking after your gut isn’t just a trend—it’s essential. We could all use a little more gut love!
Q. What are some of the foods that fight colorectal cancer?
A. Food that is rich in fibre and includes a variety of plant-based foods. Oatmeal, yoghurt, citrus fruits, bell peppers and fish are all top food choices to include in your diet.
Q. What to avoid?
A. Avoid red meat, alcohol, fast food and sugar.
Q. Can I eat flavoured yoghurt?
A. Flavored yoghurt is not that healthy since it contains a lot of added sugars. But it is fine to have it once in a while.
Q. Does yoghurt actually help?
A. There are studies that show that yoghurt is associated with a lower risk of developing colorectal cancer. It does help your gut health so it's a good idea to include it in your diet!
Q. What are some other probiotics that I can include in my diet?
A. kimchi, miso, tempeh, kombucha, sauerkraut
