One Simple Addition to Your Diet That May Cut Bowel Cancer Risk by 20%
By Dr. Jenan Khaled
Can one affordable, everyday food make a real difference in cancer prevention? According to leading oncologist Professor Justin Stebbing, the answer may be yes.
In a recent report, Prof. Stebbing emphasized that plain, full-fat yoghurt with live cultures could significantly reduce the risk of bowel (colon) cancer. The research he references suggests that consuming yoghurt regularly may slash the risk by up to 20%, especially against aggressive forms of the disease.
“As a consultant oncologist, many people have asked me how their risk can be reduced,” he says.
“Emerging evidence suggests regular yoghurt consumption may have a protective effect.”
However, not all yoghurts are created equal. Prof. Stebbing advises choosing products that contain live cultures, avoiding those with added sugar and artificial ingredients. Full-fat, unsweetened yoghurt tends to have more protein and fewer additives — making it a better option for gut health.
The benefits are thought to come from a specific type of gut-friendly bacteria called bifidobacterium, which helps digest fiber, fights infections, and may play a role in preventing tumor formation. Interestingly, while some bowel tumors also contain this bacteria, those types tend to have lower survival rates, making prevention even more critical.
A major study from Harvard University involving over 130,000 people over three decades found that individuals who consumed at least two servings of yoghurt per week had a reduced risk of developing these specific tumors.
This aligns with earlier British research which found that drinking just one glass of milk daily reduced bowel cancer risk by 17%. The researchers suggested that calcium might be the protective factor, helping to bind harmful substances in the gut and promote the death of abnormal cells.
According to Cancer Research UK, 54% of bowel cancers could be prevented through a healthier lifestyle — diet being a major factor.
This conversation gains urgency as bowel cancer is increasingly being diagnosed in adults under 50, even those who are otherwise young and healthy. A review of 50 countries showed a 50% rise in younger patients over the past 30 years. In England alone, the rate has been increasing by an average of 3.6% each year.
The reasons behind this trend remain unclear, but experts point to poor diet, ultra-processed foods, and sedentary lifestyles as possible culprits.
With nearly 45,000 cases of bowel cancer diagnosed every year in the UK, the message is clear: small changes in diet — like incorporating probiotic-rich yoghurt — could be one powerful step toward prevention.
Dr. Jenan Khaled – Consultant Oncologist | Medical Writer
كاهنة الحيرة – د. جنان