New research suggests that your morning yogurt with flax seeds may reduce your risk of lung cancer. This study found that fiber-rich foods and yogurt consumption could reduce the risk of lung cancer by over 30%. Researchers gathered information on the diets and lifestyles of over 1.44 million people in the United States, Europe and Asia, and followed them for over 8 years. The group of people who consumed the most fiber had a 17% lower risk of developing lung cancer compared to those with the lowest fiber intake. Similarly, individuals eating the highest amounts of yogurt had a 19% decreased risk for lung cancer. Individuals who were in both the highest intakes for fiber AND yogurt demonstrated a 33% reduced risk.

In this study, the high fiber group was eating above 18 grams/day, however, Fiber Canada recommends 25g of fiber per day for women, and 38g for men. Unfortunately, the majority of Canadians only eat about half of these amounts. So how much dietary fiber and yogurt should we be aiming for? This research suggests about 1 cup of yogurt a day (ideally unsweetened) and in terms of fiber, here at the CCNM Integrative Cancer Centre we encourage following Fiber Canada’s daily recommendations of at least 25g/day for women, and 38g/day for men. Increasing your fiber also contributes to lower colorectal cancer risk.

Next time you’re shopping for groceries, you may want to consider adding a container of unsweetened natural yogurt and vegetables to your list. Check out this guide from Dietitians of Canada for examples of high-fiber foods to eat daily.

Erica Rizzolo, Naturopathic intern