What to Eat to Reduce the Size of the Prostate and Improve BPH Symptoms

October 29, 2025 •

4 min read

Benign Prostatic Hyperplasia (BPH) is a common condition where the prostate gland becomes enlarged, affecting many men as they age. Making informed dietary choices is a powerful strategy to manage symptoms and promote long-term prostate health, offering a proactive approach to what to eat to reduce the size of the prostate.

Quick Summary

A diet rich in anti-inflammatory foods, antioxidants, and healthy fats can help manage symptoms associated with an enlarged prostate. Key foods to include are tomatoes, fish, and cruciferous vegetables, while limiting red meat, dairy, and processed sugars is also beneficial.

Key Points

Embrace an Anti-Inflammatory Diet: Prioritize foods that reduce inflammation, such as berries, fatty fish, and green tea, to soothe prostate symptoms.
Consume Lycopene-Rich Foods: Cooked tomatoes are an excellent source of lycopene, a potent antioxidant linked to lower prostate risks.
Choose Healthy Fats: Opt for omega-3 fatty acids from fish, nuts, and seeds instead of saturated fats found in red meat and full-fat dairy.
Limit Dietary Irritants: Reduce intake of caffeine, alcohol, and high-sodium foods to minimize bladder irritation and frequent urination.
Balance Fluid Intake: Stay hydrated throughout the day but manage fluid consumption, especially in the evening, to reduce nighttime bathroom trips.
Include Cruciferous Vegetables: Add broccoli, cauliflower, and kale to your meals for their sulforaphane content, which supports prostate cell health.

The Role of Diet in Managing an Enlarged Prostate

Diet plays a significant role in managing the symptoms of benign prostatic hyperplasia (BPH), though it cannot cure or reverse the condition. The right dietary choices can help reduce inflammation, regulate hormones, and support overall urinary tract function. By focusing on nutrient-dense, anti-inflammatory foods, men can experience symptomatic relief and improve their quality of life. Conversely, a poor diet high in processed foods, saturated fats, and sugars can exacerbate symptoms. This guide outlines the specific foods to prioritize and those to minimize to promote better prostate health.

Nutrient-Rich Foods for Prostate Health

Eating a diverse range of fruits, vegetables, and other whole foods is fundamental for a healthy prostate. Certain foods are particularly rich in compounds that combat inflammation and oxidative stress, both of which are linked to prostate issues.

Tomatoes: These are packed with lycopene, a powerful antioxidant that has been linked to a reduced risk of prostate cancer. The body absorbs lycopene more effectively from cooked tomato products, such as tomato paste and sauce.
Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and kale contain sulforaphane, a compound thought to protect prostate cells and fight inflammation. Men who eat more cruciferous vegetables tend to have a lower risk of prostate issues.
Berries: Strawberries, blueberries, raspberries, and blackberries are excellent sources of antioxidants and Vitamin C. They help neutralize free radicals and reduce cellular damage.
Fatty Fish: Rich in omega-3 fatty acids, fish like salmon, sardines, and trout can reduce inflammation throughout the body. Experts recommend getting protein from sources like fish rather than red meat.
Nuts and Seeds: Nuts, particularly walnuts and almonds, contain vitamin E and healthy fats. Pumpkin seeds are especially notable for their high zinc content, a mineral vital for prostate function.
Legumes: Beans, lentils, and chickpeas are high in fiber and contain phytoestrogens, plant compounds that may help regulate hormone levels and support prostate health.
Green Tea: This beverage is a good source of antioxidants known as catechins, which may have anti-inflammatory effects that benefit the prostate.

Foods to Limit or Avoid

Just as certain foods are beneficial, others can contribute to inflammation and hormonal imbalances that worsen BPH symptoms. Reducing or eliminating these items can make a significant difference.

Red and Processed Meats: High intake of red meat and processed meats like bacon and sausage is linked to an increased risk of prostate issues due to high levels of saturated fat. Saturated fat can increase inflammation, worsening symptoms.
High-Fat Dairy: Full-fat dairy products like cheese and milk are high in saturated fats and can contribute to inflammation and potentially increase prostate growth. Opting for low-fat options or moderating intake is recommended.
Caffeine: Beverages containing caffeine, such as coffee, tea, and colas, act as diuretics and can irritate the bladder. Limiting caffeine can help manage urinary frequency and urgency.
Alcohol: Excessive alcohol consumption can irritate the bladder and aggravate BPH symptoms. Limiting intake, especially a few hours before bed, can reduce nighttime urination.
High-Sugar Foods and Refined Carbs: Sweets, sugary drinks, and refined grains like white bread and pasta can cause blood sugar spikes that increase inflammation. Weight gain, a result of a high-sugar diet, is also a risk factor for prostate enlargement.
Sodium: A high salt intake is associated with more severe urinary symptoms in men with BPH. Avoiding processed foods and limiting added salt can help reduce symptoms.

Comparison of Healthy vs. Unhealthy Fats for Prostate Health


Feature	Healthy Fats	Unhealthy Fats
Types	Omega-3s (EPA, DHA, ALA), Monounsaturated	Saturated, Trans Fats, Excess Omega-6
Sources	Salmon, Flaxseed, Walnuts, Avocados, Olive Oil	Red Meat, Full-Fat Dairy, Fried Foods, Processed Snacks, Hydrogenated Oils
Impact on Prostate	Anti-inflammatory, supports prostate cell health	Increases inflammation, potentially promotes prostate growth
Overall Health	Supports heart health, cognitive function	Increases cholesterol, risk of heart disease
Recommendation	Incorporate regularly through fish, nuts, and healthy oils	Limit consumption and choose healthier alternatives

Hydration and Other Lifestyle Factors

Staying adequately hydrated with water is crucial for flushing toxins from the body and reducing pressure on the bladder. However, managing fluid intake, particularly in the hours before sleep, is a key strategy for reducing nighttime urination (nocturia). Regular physical activity, maintaining a healthy weight, and managing stress also contribute to overall prostate health.

Conclusion

While no single food can reverse or cure an enlarged prostate, adopting a comprehensive diet rich in fruits, vegetables, and healthy fats can significantly help manage symptoms and improve overall prostate health. The focus should be on an anti-inflammatory, antioxidant-rich eating plan, similar to the Mediterranean diet, while minimizing red meat, saturated fats, and processed foods. Complementing these dietary changes with a healthy lifestyle, including regular exercise and stress management, offers a holistic approach to long-term well-being. It is always important to consult a healthcare provider for a proper diagnosis and treatment plan, but empowering yourself with knowledge about nutrition is a valuable first step. Mayo Clinic guide on BPH diet

Frequently Asked Questions

No, while diet can significantly help manage symptoms and support overall prostate health, it cannot reverse or cure an enlarged prostate. It is a supportive measure that complements medical treatment.

Cooked tomatoes are better. The process of cooking releases lycopene, the key antioxidant, making it more bioavailable and easier for the body to absorb.

The prostate has a high concentration of zinc, and adequate levels are important for normal function. Zinc may help balance hormones like testosterone and DHT. Good dietary sources include nuts and seeds.

It is often recommended to limit high-fat dairy products, as they can contribute to inflammation. Opting for low-fat dairy in moderation or seeking alternative calcium sources may be beneficial.

Yes, green tea contains antioxidants called catechins that may have anti-inflammatory properties beneficial for prostate health. Some research suggests it may improve lower urinary tract symptoms.

The Mediterranean diet is often recommended for prostate health because it is rich in fruits, vegetables, whole grains, and healthy fats while being low in red meat and processed foods. This dietary pattern helps reduce inflammation and is linked to lower cancer risk.

Yes, for men with BPH, excessive fluid intake, especially late in the day or before bed, can increase urinary frequency and urgency, particularly nocturia. Limiting evening fluid intake is often advised.