A Prostate Healthy Diet: Foods to Eat and Avoid

Your prostate gland is a walnut-shaped gland located behind your bladder. The nutrient-rich fluid that carries your sperm during ejaculation is produced by your prostate. As you age your prostate gland can become enlarged, this condition is known as BPH.

A healthy diet can significantly improve the symptoms you experience from BPH. Your prostate is controlled by testosterone, a powerful sex hormone. Certain foods, beverages, and supplements that contain these foods are known to have a positive impact on your prostate due to their effects on your hormones and testosterone.

It has been found that a diet primarily consisting of meat and dairy products will negatively impact your prostate health. It can also increase your risks of BPH and cancer.

Including vegetables in your diet is extremely vital for a healthy prostate. These specific foods are know to promote prostate health:

  • Nuts: Nuts contain Zinc, a trace mineral that is already found in your prostate. Zinc has been found in large quantities in the male prostate and helps to keep your testosterone levels balanced as well as your DHT. Other foods that are high in Zinc besides nuts are: legumes and shellfish.
  • Broccoli: Broccoli contains sulforaphane, which helps promote a healthy prostate. Cancer research studies have revealed that sulforaphane helps target cancer cells. Other foods that are high in sulforaphane: brussel sprouts, cabbage, cauliflower, and bok choy.
  • Salmon: Salmon contains omega-3 fatty acids, a healthy fat that helps to reduce and also prevent inflammation in your body. Other foods that are also high in omega-3 are: trout and sardines.
  • Garlic and onions: A recent study revealed that BPH was present in men who barely consumed onions and garlic. 
  • Berries: Blackberries, strawberries, blueberries, and raspberries are great sources of antioxidants. Antioxidants help to remove free radicals from your body. Free radicals are byproducts that exist in your body they cause diseases and damage your body.
  • Citrus: Grapefruits, limes, oranges, and lemons are really high in vitamin C, which helps protect your prostate gland.

Now that you know what foods are going to help support your prostate health let’s pivot to which foods you should avoid. 

  • Alcohol: Alcohol can stimulate urine production. If you are experiencing BPH symptoms alcohol will negatively impact your symptoms.
  • Red meat: Daily meat consumption can triple your risk of an enlarged prostate. 
  • Dairy: Dairy consumption has been directly linked to an increased risk of BPH. 
  • Caffeine: Caffeine can be a diuretic which impacts how often, how urgently, and how much you need to urinate.
  • Sodium: If you follow a low-sodium diet by avoiding processed foods and not adding salt to your diet this will help with BPH symptoms. 

It is also very important to mention, if you are already suffering from an enlarged prostate – there are other effective ways to reduce your BPH symptoms such as:

  • Empty your bladder completely when you pee
  • If you are a smoker, quit smoking immediately
  • Ask your doctor if any of your current medication are making your symptoms flare 
  • Start to practice bladder exercises
  • Do not consume more than 2 liters of liquids each day
  • Manage your stress level

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