-Adding these foods to your plate may benefit prostate health.
Key Points
-Eating more plant foods may support prostate health as you age.
-Beans, tomatoes, berries and whole grains offer prostate-friendly nutrients.
-Overall lifestyle habits and knowing your risk can help support long-term prostate health.
Prioritizing prostate health becomes increasingly important with age. While certain factors, such as genetics and family history, are outside of your control, your everyday habits, including what you eat, may play a supporting role in prostate health and function.
“Diet supports prostate health by not only helping maintain a healthy weight, but also providing fiber, antioxidants and plant compounds that influence inflammatory pathways,” says Jason B. Carter, M.D., a board-certified urologist.
While no single food can prevent prostate problems, regularly eating certain nutrient-rich foods as part of an overall healthy dietary pattern can support prostate and overall health. Here are five foods that support prostate health, plus simple ways to add more of them to your diet.
1. Beans & Lentils
Carter points to beans and lentils as excellent additions to a prostate-friendly diet. Both are packed with fiber and plant-based protein, offering a nutrient-dense alternative to animal meats—especially processed meat—which may increase prostate cancer risk.
Their high fiber content also supports digestive and metabolic health and is associated with a lower risk of prostate cancer.3 However, more research is needed to better understand this relationship.
Fortunately, beans and lentils are incredibly versatile and easy to add to everyday meals. Toss them into chili, pair them with rice or cauliflower rice for a plant-based meal, or add them to tacos or quesadillas for an easy fiber boost.
2. Tomatoes
Thanks to their generous lycopene content, tomatoes are one of the best-known foods associated with prostate health. This antioxidant gives tomatoes their red hue and has been studied for its potential role in reducing prostate cancer risk.
“Lycopene is a phytochemical (i.e., plant compound) that influences oxidative stress, cell growth and androgen signaling,” Carter notes. Androgens are male sex hormones, one of which is testosterone.
Animal studies have linked tomato consumption with protective effects against prostate cancer.4 Human studies are currently limited to observational data and show mixed results, warranting more research.Still, tomatoes show potential as an antioxidant and anti-inflammatory food that could support prostate health, especially when part of a well-rounded diet.
It’s important to note that lycopene is more easily absorbed by the body when tomatoes are cooked or paired with a fat source.
Heat treatment of tomato increases cis-Lycopene conversion and enhances antioxidant activity in HepG2 cells.
Tomatoes can be enjoyed in endless dishes, such as tomato sauce, soup, salads with an oil-based dressing, egg dishes or roasted.
3. Berries
Berries are another nutrient-rich addition to a prostate-friendly diet; they’re packed with fiber, vitamins, polyphenols and other phytochemicals. Their vibrant color comes from anthocyanins, plant compounds that have been studied for their ability to reduce inflammation and support healthy cell function throughout the body, says Carter.
While research is currently limited to animal and cell studies, there is growing interest in anthocyanins for their cancer-protective effects, including against prostate cancer.
Adding a handful of blueberries, blackberries or raspberries to yogurt or cottage cheese, whirling them in smoothies, or eating on their own as a snack are easy ways to incorporate more of these beneficial compounds into your diet.
4. Cruciferous Vegetables
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, kale and cabbage, are staples of a prostate-supportive eating pattern. These vegetables contain bioactive compounds, including glucosinolates, that may support the body’s natural defenses against cell damage. Research suggests these compounds may also have beneficial effects within prostate tissue.
They also offer a unique combination of fiber and phytochemicals, which Carter says can influence multiple cancer-protective pathways.
One meta-analysis of 16 studies found that a higher intake of cruciferous vegetables was linked with a lower risk of prostate cancer. While encouraging, they noted that higher-quality studies are still needed.
Including a variety of cruciferous vegetables in meals throughout the week is a simple way to support long-term prostate health. You can roast or steam them, toss them into a stir-fry or simply enjoy them raw with your favorite dip.
5. Whole Grains
This may come as a surprise, but whole grains are a great prostate-friendly food to add to your plate. “Whole grains, including oats, barley, quinoa and brown rice, provide fiber,” says Carter, which he says not only supports digestion but also plays a role in maintaining a healthy weight and regulating blood sugar.15 These factors are linked to overall cancer risk, including prostate cancer.16
Whole grains are also rich in other nutrients, including vitamins, minerals and phytochemicals, which offer antioxidant and anti-inflammatory benefits.
Some research has found that whole-grain consumption is associated with lower PSA (prostate-specific antigen) levels. PSA is a protein made in the prostate gland that can be elevated with certain prostate conditions. However, PSA levels alone don’t provide a complete picture of prostate health, and more research is needed.
Try to choose whole grains most often, such as brown rice, oats and whole-wheat bread, instead of refined grains like white bread, pastries and sugary cereals.
Other Strategies to Support Prostate Health
Know Your Personal Risk
Factors. Individual characteristics such as age, family history and race can influence prostate cancer risk. Carter says understanding your individual risk can help guide conversations with your health care provider about prevention and screening.
PSA Screening. Discuss your risk of prostate cancer with your health care provider and consider PSA screening.18 Carter emphasizes results aren’t necessarily one-size-fits-all and should take individual risk factors into account.
Maintain a Healthy Weight and Stay Active. Regular physical activity and maintaining a healthy body weight supports metabolic and overall health, which may in turn support prostate health.
Pay Attention to Changes in Urinary Habits. Symptoms such as difficulty starting urination, a weaker stream, frequent or urgent urination, waking frequently at night to urinate, incomplete emptying or blood in the urine are worth discussing with a health care provider. These symptoms can have many causes and don’t necessarily indicate prostate cancer, but they should be evaluated by a health care provider.
Support Your Overall Health with Daily Habits. Limit excess alcohol, prioritize adequate sleep and hydration and find healthy ways to manage stress. These habits support overall health and can complement a prostate-supportive lifestyle.
Expert Take
Supporting prostate health doesn’t require a complicated diet or lifestyle overhaul. The focus is on building meals around nutrient-rich plant foods like beans, berries, cruciferous vegetables, tomatoes and whole grains, while staying active and maintaining a healthy weight.
Just as importantly, know your personal risk factors, pay attention to changes in urinary habits or frequency and talk with your health care provider about appropriate prostate screenings. Small, consistent habits can add up to support both prostate health and overall well-being as you age.
EatingWell.com
