A Gut-Friendly Trio: What a New Study Found About Colorectal Health

What You Will Learn

• What the study found about colorectal cancer odds.

• How gut-friendly foods may support colorectal health.

• Ways to nourish the gut microbiome.

Yogurt, prebiotics, and probiotics already have quite the reputation for being gut-friendly. Now, an interesting new study is giving researchers another reason to explore how this trio may support colorectal health.

The study looked at nutrition and health information from thousands of U.S. adults. Researchers found that people who consumed yogurt, prebiotics, or probiotics had approximately 50% lower odds of colorectal cancer.

That number certainly caught our attention!

Let’s take a closer look at what the researchers found, why the gut microbiome may be part of the story, and what the results mean for everyday life.

What Did the Study Look At?

Researchers analyzed data from 9,405 adults ages 50 and older who participated in the National Health and Nutrition Examination Survey, commonly called NHANES, between 2001 and 2020.

They looked at reported yogurt consumption, prebiotic and probiotic use, and colorectal cancer history. In this study, prebiotic and probiotic use was captured mainly through supplement data — including reported supplement use and product ingredient information — rather than food-based intake alone. The analysis accounted for several factors that could influence colorectal cancer risk, including age, body mass index, smoking status, dietary fiber intake, red meat consumption, cardiovascular disease, kidney disease, and blood glucose. 

Among people who consumed yogurt, prebiotics, or probiotics, 1.2% reported a history of colorectal cancer. That figure was 2.1% among people who did not report consuming any of the three.

After adjusting for lifestyle, clinical, and demographic factors, researchers found that consuming yogurt, prebiotics, or probiotics was associated with approximately 50% lower odds of colorectal cancer. 

Because this was an observational study, the results show a connection and cannot establish cause and effect. The findings give researchers an exciting lead as they continue exploring the relationship between the gut microbiome and colorectal health. 

Meet the Gut-Friendly Trio

What do yogurt, prebiotics, and probiotics have in common? Each connects to the community of microorganisms living in the digestive tract.

Yogurt

Yogurt is a fermented food that may contain live bacterial cultures. Depending on the product, those cultures can include bacteria from groups such as Lactobacillus and Bifidobacterium.

Look for yogurt labeled “live and active cultures” if you want to include those beneficial bacteria.

JBB Tip: Choose plain (unsweetened) Greek yogurt. Enjoy it by the spoonful, layer it into a savory bowl, mix it into dips and dressings, or use it as the base for a creamy sauce.

Probiotics

Probiotics are live microorganisms that provide a health benefit when consumed in adequate amounts.

Different probiotic strains can have different effects, so the word “probiotic” covers a wide range of microorganisms and products. Fermented foods and dietary supplements are common sources. 

JBB Tip: Try adding kimchi, sauerkraut, or naturally fermented pickles with live cultures to your weekly meal plan.

Prebiotics

Prebiotics are specific substances that beneficial microorganisms can use. Many prebiotics are forms of dietary fiber found in foods such as onions, garlic, bananas, oats, beans, and whole grains.

When beneficial gut bacteria ferment prebiotic fiber, they produce compounds called short-chain fatty acids. These compounds help nourish the cells lining the colon and support the intestinal barrier.

In other words, prebiotic fiber helps keep your hardworking gut bacteria well fed! 

JBB Tip: Aim for 30 grams of dietary fiber each day to help nourish your gut microbiome and support digestive health!

Where Does the Gut Microbiome Fit In?

The gut microbiome is the busy community of microorganisms living throughout the digestive tract. These microorganisms interact with the intestinal barrier, immune system, and the foods we eat.

Diet is one of the many factors that can shape this community. Fermented foods introduce microbial cultures, probiotics provide selected live microorganisms, and prebiotics supply the fuel that beneficial bacteria eat to keep us healthy.

Researchers believe these microbiome-related activities may help explain the association observed in the study. The analysis did not directly test exactly how yogurt, prebiotics, or probiotics might influence colorectal cancer, so the biological explanation still requires further research.

Bringing Microbiota-Friendly Nutrition to the Menu

You do not need to completely reinvent your menu to include foods that support the gut microbiome. Just add a few of these ideas throughout the week:

• Top plain yogurt with oats, nuts, seeds, and berries.

• Stir beans or lentils into soups, salads, and grain bowls.

• Add onions and garlic to savory dishes.

• Enjoy bananas, asparagus, artichokes, or other prebiotic-rich produce.

• Choose whole grains such as oats, barley, and whole-grain bread.

• Include fermented foods that contain live cultures.

• Add prebiotic fiber to foods and beverages you already enjoy.

Variety matters because different foods provide different fibers and nutrients. A colorful, fiber-rich menu gives the diverse community in your gut plenty to work with. 

Feed Your Gut with just better.® Prebiotic Fiber

At JUST BETTER BRANDS, we believe everyone should get as much fiber as possible from whole, unprocessed foods. We also understand the challenges many families face when trying to consume 30 grams of fiber each day. That’s why we created a simple tool to help close the daily fiber gap!

We’ve simplified supplemental fiber with one ingredient: Non-GMO Project Verified soluble corn fiber.

Why corn fiber? It is gentle, gluten-free, Low-FODMAP Friendly, and fits a wide range of dietary needs.

We love just better.® prebiotic fiber because it is flavorless, dissolves completely in hot or cold foods and beverages, and makes it easy to add prebiotic fiber throughout the day.

Each tablespoon provides 5 grams of fiber to nourish beneficial gut bacteria.

Blend it into yogurt, oatmeal, soups, sauces, dips, water, coffee, or another menu favorite.

JBB Tip: Are the picky eaters in your family falling short on fiber? Make their favorite foods fiber-rich! Stir just better.® prebiotic fiber into ranch dressing, mac & cheese, smoothies, and more. 

The JBB Takeaway

Science is still uncovering just how much happens in the gut, and we are here for every discovery! This research gives us something exciting to chew on while we see what future studies uncover.

In the meantime, bring on the fiber-rich foods, fermented favorites, and plenty of variety. A gut-friendly menu can be colorful, delicious, and completely doable! 

Your gut is home to a remarkable community. Give it plenty of good things to work with! 

Sources:

Tu, C.W., & Wang, H.L. (2026). Association between probiotic, prebiotic, and yogurt consumption and colorectal cancer: real-world evidence from the US NHANES. Nutrition & Diabetes.

News-Medical. (2026). Yogurt, prebiotics, and probiotics link to lower colorectal cancer odds in U.S. adults.