Foods To Eat And Limit For An Enlarged Prostate

Can what you eat improve your prostate health? Absolutely, and here’s why: first, because what you eat affects virtually every component of your health and every part of your body. 

But to be more specific, research has shown that numerous dietary factors can have either a positive or negative impact on your prostate health. 

Certain foods can reduce inflammation of the prostate gland, help to balance hormones like testosterone that are associated with prostate health (and men’s health in general), and reduce the risk of developing both benign prostatic hyperplasia (BPH) and prostate cancer. (1, 2)

Other foods have been associated with an increased risk of the same conditions. And, as always, overall dietary patterns and habits matter (as well as individual food choices). (1)

But let me back up for a second. 

BPH (noncancerous enlargement of the prostate) is very common, with around 50% of men between the ages of 51 and 60 developing the condition, and prevalence steadily increasing with age. (3) Prostate cancer is less common than BPH, but it remains one of the most frequently diagnosed cancers in men. (4) 

I think these statistics can make some men feel like prostate issues of some kind are almost inevitable. But I always like to remind people that we have more control over our health than we may think. 

While there’s no guarantee that a healthy diet alone will ward off possible prostate trouble, our diet and lifestyle choices are responsible for a much greater percentage of our health outcomes than our genetics are. 

With that in mind, let’s get into what to eat and avoid for prostate health, and your customizable 4-day enlarged prostate diet plan.  

Foods To Eat

Here are some of the best foods to eat to support a healthy prostate, whether you currently have an enlarged prostate or are focused on prevention. 

Cruciferous vegetables 

When we eat cruciferous vegetables like brussels sprouts, broccoli, cauliflower, cabbage, and bok choy, our bodies produce a compound called sulforaphane, which is thought to target cancer cells and has been linked to a decreased risk of prostate cancer. (5) Vegetables in general are beneficial for prostate health, with one study finding that eating 4 daily servings of veggies may decrease the risk of an enlarged prostate by 32%. (1) 

Tomatoes 

Tomatoes are arguably the best known prostate superfood, thanks to their high content of the antioxidant lycopene. Lycopene from tomatoes has been shown to reduce prostate cancer risk in multiple studies, and it may also help to slow the progression of BPH. (6, 7) Pro tip: cooking tomatoes helps to increase the bioavailability of lycopene, and including a healthy fat (like olive oil) may further enhance absorption. 

Wild-caught fish + seafood 

Salmon, trout, sardines, and other cold-water fish are rich in beneficial omega-3 fatty acids, which can help to reduce inflammation throughout the body. (8) Chronic inflammation is a leading driver of prostate enlargement and cancer, so keeping it under control is an essential component of a good dietary strategy for prostate health. (9, 10) 

Berries

Blueberries, raspberries, strawberries, blackberries, and other berries are high in antioxidants, which help to fight damaging free radicals and reduce oxidative stress and inflammation (risk factors for prostate problems). In particular, two antioxidant compounds known as anthocyanins and anthocyanidins, which are also responsible for the rich colors of berries and some other fruits, have been shown to reduce prostate tumor weight and inflammation. (11) 

Nuts and seeds

Nuts and seeds including almonds, cashews, pumpkin seeds, sesame seeds, and hemp seeds are great sources of zinc, a mineral that is essential for prostate health and that may help to balance testosterone and DHT. (12) Some nuts and seeds including pumpkin seeds are also rich in beta-sitosterol, which may help to reduce symptoms of an enlarged prostate. (13) 

Dark leafy greens

There are countless health benefits associated with dark leafy greens like kale, mustard greens, and spinach. These vegetables contain numerous prostate-healthy micronutrients including vitamin C, beta-carotene, and lutein. (14) 

Other foods and drinks that may be beneficial for prostate health include: 

Citrus fruits including lemons, limes, oranges, and grapefruits 

Bell peppers

Green tea

Mushrooms

Pomegranate

Turmeric

Avocados 

Legumes

Foods To Limit Or Avoid 

There are also a few kinds of foods that are best to avoid if you’re focused on maintaining or improving your prostate health. 

These include: 

Red meat. Some red meat from time to time should be okay for most people, but excess red meat consumption can be problematic for prostate health. One study found that men who eat red meat every day may have a 38% higher risk of developing BPH than men who eat red meat less than once per week. (1)

Sugar. I always recommend limiting sugar for overall health. In keeping with its role in other kinds of disease, high sugar intake has been linked to an increased risk of prostate cancer. (15) Keep an eye out for some of the most problematic sugary substances that sometimes slip under the radar, like fruit juices and other sugar-sweetened beverages. (16)

Dairy products. Research has shown that dairy consumption can lead to elevated levels of insulin-like growth factor (IGF), a hormone that has been linked to the development of both prostate cancer and BPH. (17) Milk products can also trigger inflammation for many people.

Ultra-processed foods. This is another one that I would always advise against. Higher consumption of processed meats like hot dogs and bacon has been linked with a greater risk of prostate cancer. (18) Ultra-processed foods in general have been shown to increase overall cancer risk. (19) 

Other potentially problematic foods and drinks include refined carbohydrates (white flour, breads, cereals), fried foods, alcohol, and excess saturated fats. (20, 21, 22, 23) 

Are Eggs Good For an Enlarged Prostate? 

Are eggs beneficial or harmful for your prostate? This is a bit of a tricky question. In addition to many other nutrients, eggs are high in choline, which our bodies rely on for mood, memory, liver function, brain health, muscle control, and more. However, research has found that high choline intake may lead to an increased risk of prostate cancer. (24) 

As with many things, balance and moderation are probably the answer here. It’s also important to note that milk and meat are also high in choline (and have also been linked to increased prostate cancer risk). Limiting consumption of these foods is one way to reduce overall choline intake without completely eliminating eggs. 

LISTEN: Testosterone Deep Dive: Labs, Hormone-Balancing Supplements, Superfoods + The Testosterone-Depression Connection | Dr. Will Cole 

4-Day Enlarged Prostate Diet 

Deciding what to eat every day is one of the biggest challenges I hear about from my telehealth clients when it comes to making healthy lifestyle changes. 

I’ve put together a 4-day meal plan for prostate health, with three different options for each meal. Mix and match, or just use this as general inspiration – I hope it helps to simplify your prostate-healthy eating routine!  

Day 1

Breakfast: Chia seed pudding with plant-based milk, topped with fruits, nuts, and seeds OR breakfast bowl with quinoa, sliced bananas, dairy-free milk, and cinnamon OR breakfast tacos made with corn tortillas with avocado, tomatoes, and protein of your choice 

Lunch: Vegetable wrap with grilled zucchini, bell peppers, and hummus on a whole grain tortilla OR chicken soup with carrots, celery, turmeric, and herbs OR roasted cauliflower and broccoli salad with lemon, olive oil, and seeds on top 

Dinner: Baked trout with lemon, parsley or other herbs, and garlic, with steamed vegetables and an optional whole grain on the side OR grilled chicken or other poultry with skewers of zucchini, peppers, mushrooms, and/or other veggies OR stuffed portobello mushroom caps with quinoa, garlic, herbs, and tomatoes

Day 2

Breakfast: Avocado smoothie bowl with berries and pumpkin seeds OR sweet potatoes stir-fried with bell peppers, onions, and greens, with optional chicken or protein of choice OR chia seed pudding with berries and almond milk 

Lunch: Vegetable stir-fry with mushrooms, peppers, bok choy, ginger, and chickpeas OR lentil soup with veggies, spinach, herbs, and spices OR Mediterranean quinoa salad with cherry tomatoes, olives, cucumber, goat’s feta, parsley, lemon, and olive oil 

Dinner: Pumpkin seed crusted chicken with sauteed kale and roasted sweet potatoes OR vegetable curry with cauliflower, peas, and carrots on brown rice or quinoa OR risotto with mushrooms, spinach, and olive oil 

Day 3

Breakfast: Breakfast smoothie with avocado, banana, kale or spinach, lemon, and seeds OR fruit salad with watermelon, grapefruit, berries, and/or other fruits of choice OR whole grain of choice with spinach, goat cheese, and tomatoes 

Lunch: Quinoa salad with roasted brussels sprouts, lemon, olive oil, and diced oranges OR whole-grain wrap with roasted vegetables, tomatoes, and hummus OR cabbage and chickpeas salad with veggies of your choice 

Dinner: Baked sardines with garlic, lemon, herbs, and tomatoes, with steamed vegetables on the side OR stuffed squash with nuts, quinoa, cranberries, and spices OR chicken stir-fry with broccoli, peppers, zucchini, ginger, and garlic 

Day 4

Breakfast: Grilled tomatoes and spinach on whole-grain toast OR savory oatmeal with sauteed mushrooms, greens, and olive oil OR whole-grain toast with almond butter and berries 

Lunch: Grilled salmon with cauliflower rice and greens OR chickpea salad with cucumber, tomato, peppers, herbs, lemon, and olive oil OR zucchini noodles with homemade tomato sauce and herbs 

Dinner: Stuffed peppers with diced tomato, spices, other vegetables of your choice, and lentils OR roast turkey with vegetables and sweet potatoes OR vegetable stir-fry with broccoli, peppers, carrots, ginger, garlic, and a splash of lime juice 

Lifestyle Changes That May Also Help

Diet is a huge factor in maintaining prostate health, but it’s especially effective when combined with other lifestyle changes. 

Improving stress management by practicing mindfulness and/or relaxation techniques (and limiting excess stress where possible) is helpful for overall reduction of inflammation. (25) 

Exercise may also play an important role in prostate health. Research has shown that men who are more physically active may be less likely to develop BPH. (26)

READ MORE:  5 Functional Medicine Hacks Men Can Do To Level-Up Their Health | Dr. Will Cole 

Seeking Help From A Functional Medicine Expert

If you’re looking for a more comprehensive and personalized plan to support prostate health as you get older, or if you just need some support along the way, consider booking a consultation with our functional medicine telehealth clinic. We’d love to help! 

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.