Best diet for prostate health
The prostate is a small gland the size of a walnut and is situated below the bladder in men. It is part of the male reproductive system, producing seminal fluid, which nourishes and transports sperm. As men age, the prostate often enlarges, a condition known as benign prostatic hyperplasia (BPH). Though BPH is not cancerous, it can cause uncomfortable urinary symptoms.
Warning signs and key symptoms of enlarged prostate
Symptoms of an enlarged prostate often result from the gland pressing against the urethra. Key symptoms include:
- Frequent urination, especially at night (nocturia)
- Weak or interrupted urine flow
- Difficulty starting urination
- Incomplete emptying of the bladder
- Urgency to urinate
- Straining to urinate
What to do if you’re experiencing these symptoms
If you are experiencing any of these symptoms, it’s important to see a doctor. These signs could indicate BPH or another condition, such as a urinary tract infection or prostate cancer. Early detection and treatment can help prevent complications and improve quality of life. Find out more information in 'Men's health: the four main concerns' or you may be interested in reading our comprehensive prostate guide.
Best diet for prostate health
How diet affects prostate health
Diet plays a significant role in the health of the prostate. Your health is only as good as the quality of your diet. Some foods can worsen prostate symptoms by contributing to inflammation, hormone imbalances, and oxidative stress. A nutrient-rich diet rich in fruit, vegetables and fibre can also support prostate function and promote overall health.
Avoid foods including red meat and alcohol.
Foods that aggravate the prostate
Some foods may worsen BPH or contribute to other prostate issues:
Red meat and poultry: Red meat and poultry can increase the risk of prostate enlargement due to their high saturated fat content. If you do eat meat, try adding a couple of plant-based meals weekly into your diet, and increase the meat-free days as you find plant-based foods that you like. If you already have prostate problems, try a completely plant-based diet.
Dairy products: Studies suggest that high intake of dairy may increase the risk of developing prostate cancer and aggravate BPH. There are plenty of plant-based milks and cheeses that make a delicious alternative to dairy milk.
Cereals, breads and starch: In addition to a plant-based diet, you should reduce your sugar and starch consumption. These foods also increase your risk of prostate issues. This may seem like a challenge, especially when going plant-based, but a diet based on fruit and vegetables is the key to a healthy prostate. You might consider buying a plant-based paleo cookbook to see if you enjoy any of these meals. You may also enjoy having a browse of our delicious plant-based recipes in our recipes hub.
Caffeine and alcohol: Both caffeine and alcohol can irritate the bladder and increase urinary symptoms. If you rely on caffeine to get you through the day, start by weaning yourself off and review your sleeping patterns to help reduce reliance on caffeine.
Spicy foods: These may exacerbate urinary symptoms by irritating the bladder.
High-salt foods: Salt can increase blood pressure and lead to inflammation, worsening prostate health.
Don't panic! Although you may need to drastically change your diet, you can still enjoy food without these particular foods in your diet. See a sample menu at the bottom of this blog for ideas. Alternatively, have a browse at some of the delicious vegan recipes on our website.
Can diet help shrink an enlarged prostate?
While diet plays a huge role in the health of the prostate gland, diet alone may not be enough shrink an enlarged prostate completely. It can help manage symptoms and support overall prostate health. A diet rich in anti-inflammatory and antioxidant-rich foods can reduce oxidative stress and inflammation, which are linked to prostate enlargement. This, accompanied by medical treatments and a healthy diet may improve quality of life.
Try a delicious salad with tomatoes, cauliflower and walnuts to help support the prostate.
Foods that support prostate health
A diet rich in fruits and vegetables can promote prostate health:
Tomatoes (Lycopene): Lycopene is an antioxidant pigment found in tomatoes. It has been linked to lower prostate cancer risk and may help reduce prostate inflammation. Tomatoes are best cooked, as this increases the activity of lycopene in the body.
Cruciferous vegetables: Vegetables like broccoli, cauliflower, and brussels sprouts contain sulphur compounds that may protect against cancer and reduce inflammation. Try eating at least one portion of these per day.
Omega 3 fatty acids: Found in walnuts, chia seed and flaxseeds, omega 3s can support overall prostate health. An additional algae oil supplement may also be beneficial to increase dietary consumption of omega 3 fats. DR.VEGAN's Vegan Omega 3, with 1,000mg Omega oil, provides the optimal dosage of 300mg DHA and 150mg EPA per serving, and plays a role in improving and maintaining your brain's performance, heart health, skin and eye health.
Vegan Omega 3
Zinc-rich foods: Zinc, found in pumpkin seeds and legumes, plays a role in prostate function and may help regulate hormone levels. In addition, it is also beneficial to take 10mg of zinc per day in supplemental form.
Green tea: Rich in antioxidants, green tea has been shown to have anti-cancer properties and may benefit prostate health. Green tea contains a low-level of caffeine and makes an excellent replacement for coffee.
Soy products: Isoflavones in soya have been associated with a reduced risk of developing prostate cancer. However, always choose organic soya products to ensure they are free from excess chemicals and GMO soya.
Role of exercise in supporting prostate health
Regular exercise can reduce the risk of BPH and prostate cancer. Exercise helps maintain a healthy weight, regulate hormones, reduce inflammation, and improve urinary function. Aerobic exercises, resistance training, and pelvic floor exercises are particularly beneficial for men with prostate concerns.
The role of supplements in supporting the prostate
In addition to a healthy diet, certain supplements can support prostate health.
Men’s ProMulti, a supplement designed for men’s health, is a uniquely comprehensive, all-in-one formula including vitamins, minerals, amino acids and probiotics to support the changing health needs of men over the age of 45. It has been specially formulated by experts to support prostate health, testosterone health, daily vitality and wellbeing.
Men's ProMulti
Zinc: An important trace mineral for prostate function and reducing inflammation. Zinc is needed for the balance of hormones in the body. Take at least 10mg per day.
Selenium: Known for its antioxidant properties, selenium can help protect the prostate from oxidative damage.
Vitamin D: Linked to reduced prostate cancer risk, adequate Vitamin D levels are critical for prostate health. DR.VEGAN's award-winning vegan Vitamin D3, is highly absorbable and provides you with essential support for healthy bones, teeth and immunity every day.
Pumpkin seeds and nettle: Research has shown pumpkin seeds to have anti-proliferative effects on prostate cells. Studies also conclude that Nettle has properties that can slow down cell growth in the prostate.
Zinc, Selenium, Vitamin D, pumpkin seeds and nettle are all found in DR.VEGAN's Men’s ProMulti.
Layer plant-based yoghurt and berries on top of a chia pudding for a great breakfast or snack during the day.
A prostate-friendly meal plan
A sample menu plan for men concerned about prostate health.
Breakfast
- Plant-based yoghurt with berries, flax seeds and pumpkin seeds.
- Dandelion coffee with organic soya milk or a green tea.
Lunch
- Edamame salad with grilled cauliflower and a walnut oil, apple cider vinegar and mustard dressing.
- Golden turmeric latte with plant-based milk.
Dinner
- Grilled portobello mushrooms with grilled cherry tomatoes and a walnut pesto and kale-avocado salad.
Dessert
- Chia pudding with pumpkin seed butter and berries.
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