Enlarged Prostate Diet: How To Reduce Your Prostate Size with Food

If you want to learn how to shrink an enlarged prostate through diet, you’ve come to the right place.

The standard American diet is leaving its mark on the nation’s health.

It includes a high amount of animal protein, dairy, processed foods, prepared meals, and sugar, all of which can impact your health.

This is why paying close attention to your diet is essential.

You may be asking yourself, “how do you shrink an enlarged prostate?”. This article will discuss how diet can impact your health and the prostate-friendly foods that you should enjoy as part of a healthy diet plan.

What is an enlarged prostate?

Benign prostatic hyperplasia (BPH) is a non-cancerous prostate enlargement that leads to obstruction in the flow of urine. This is a common prostate problem that affects many men.

However, men over the age of 50 are more prone to BPH because as they age, their prostates naturally begin to enlarge under the constant influence of hormones.

By the time you reach the age of 60, your prostate will have grown from the size of a walnut to that of a lemon.

In BPH, the enlargement of the prostate usually occurs in the middle of your prostate, where it wraps around the urethra.

As the prostate grows, it squeezes the urethra, which causes urinary problems. You may find that you have to urinate more often or get up multiple times during the night.

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What are the signs of an enlarged prostate?

Some common symptoms that men tend to experience when they develop BPH include:

  • Nighttime urination causes sleep disturbances.

  • The urine stream tends to become weak due to the obstruction in the urethra.

  • The urine stream may also be frequently interrupted during urination.

  • Urine may leak after the man has urinated.

  • Initiating a urine stream can feel difficult and uncomfortable.

When these symptoms persist, and the patient fails to obtain the right treatment for the condition, benign prostatic hyperplasia may lead to some of the following complications and more serious symptoms:

  • Urine control may be completely lost.

  • There may be damage to the bladder.

  • The kidneys may become damaged due to infection, caused by an obstruction in urine flow.

  • Frequent urinary tract infections.

  • Urinary retention.

  • Bladder stones may develop when all urine is not removed during urination.

  • Some patients may find that there is blood in their urine.
all about the prostate health book

Study: Men in Western Countries More Prone to Prostate Cancer

So, what diet can help your BPH?

In Asia, China, and Thailand, where few dairy foods are consumed, there is a far lower incidence of both heart disease and cancer.

Studies show that overall, men in western countries have a six-fold increase in prostate cancer incidence compared to countries such as China and Japan.

One theory for this discrepancy is the differences in diet.  

It is worth emphasizing that many Asian countries, such as South Korea and Japan, are densely populated. They have been highly industrialized and urbanized for many years, yet their rates of prostate cancer remain much lower than in the West.

Okinawa, Japan, has traditionally had a diet based on lots of vegetables, fermented soy products like miso, fresh fish, and herbal tea, as well as health-supporting practices such as Tai Chi, Qi Gong, and walking.

It is, therefore, advisable to eat a healthy and balanced diet that includes organic vegetables, which reduce pesticide exposure and offer an increase in vitamin concentration.

Foods to reduce enlarged prostate

Prostate diet food list

Fruits and Vegetables

Fruits and vegetables contain antioxidants, polyphenols, vitamins, minerals, and fibers that reduce may help reduce inflammation in BPH and improve urinary symptoms.

Plant foods such as rice bran, wheat germ, peanuts, corn oils, and soybeans contain beta-sitosterol, which may protect prostate health.

One study looked at the link between fruit and vegetable intake and urinary symptoms in elderly Chinese men suffering from urinary symptoms.

High intakes of fruits and vegetables (at least 300 grams per day) were associated with improved symptoms.

Over four years, at least 50 grams of dark and leafy vegetables and 10 grams of tomatoes per day were strongly linked with improved urinary symptoms.

Lycopene is an antioxidant that gives tomatoes their red color.

A study published in the journal of nutrition looked at the effects of lycopene extract in men with BPH. Men took 15 mg of lycopene per day or a placebo for six months.

PSA was significantly reduced in the lycopene group, and prostate volume was unchanged after six months. Prostate volume increased by 24% in the placebo group.

These benefits were exerted from lycopene from whole foods rather than as an extract. Lycopene from whole foods likely exerts health benefits that do not occur with an extract.

food for prostate health


Increased inflammation is one of the characteristics of BPH. More prostate inflammation is associated with more severe urinary symptoms and greater prostate volume.

One clinical trial found that omega-3 supplementation with drug therapy was more effective at improving urinary symptoms and reducing prostate volume than drug therapy alone.

The participants given omega-3 consumed 900 milligrams per day through fish oil capsules.

Moreover, omega-3 fatty acids are known for their strong ability to suppress inflammation. Seafood provides rich sources of omega-3. Therefore, increasing seafood intake or supplementing with omega-3 may help reduce prostate volume.

Vitamin D Foods

A study in the United States reported that vitamin D deficiency in middle-aged men increased the risk of moderate to severe urinary symptoms. Therefore, vitamin D may play an essential role in preventing BPH.

However, clinical trials have not been conducted to see the effects of vitamin D supplementation on BPH and urinary symptoms in men.

A clinical trial in females with urinary symptoms reported positive effects of vitamin D supplementation.

The sun is our primary source of vitamin D, and there are very few natural food sources.

However, some natural foods you can get vitamin D from include egg yolks, fatty fish, and fish liver oils. Milk, margarine, and some cereals are fortified with vitamin D.

People who live in Northern regions of the United States are at a higher risk of vitamin D deficiency, especially if they spend most of the daylight hours indoors.

In such cases, vitamin D supplementation should be considered to prevent deficiency.

Foods bad for your prostate

Below, we share 3 foods that are bad for your prostate health.

Animal Fat

As far back as 1997, the American Institute of Cancer Research drew a link between the consumption of industrially produced red meats like beef, lamb, and pork and an increased chance of the development of prostate cancer.

These findings followed up earlier studies in the early 1990s by Harvard University.

Harvard continually tested tens of thousands of subjects over a number of years.

Today, current studies show that men who consume large amounts of non-grass-fed red meat are 12% more likely to develop prostate cancer than those who consumed moderate servings as part of a controlled diet.

According to the Physicians Committee for Responsible Medicine (PCRM), we get too much protein, about twice what we really need.

Too much animal protein is harmful. Experts found that a high intake of animal protein was linked to an increased risk of prostate cancer.

The study estimated that an additional 35 grams of animal protein per day increase the risk by as much as 32 percent.


To maximize milk production, cows are kept permanently pregnant and as a result, have 200 times the average level of female hormones in their milk.

Human beings are mammals, and we share the same hormones as cows. Therefore, the effect of these hormones on the human body is not a good one.

As discussed, consuming food with high levels of estrogen can upset your hormonal balance and increase the production of DHT (an active form of testosterone).

This can lead to a number of health issues, including an enlarged prostate.

Studies have also shown that dairy products contain the insulin-like growth factor (IGF-1), a hormone that promotes the growth of cancer cells.

For more information on how dairy ruins prostate health, click here.


90 to 95% of U.S. grown soy is genetically engineered to make soy protein isolate so that it can withstand high amounts of herbicide.

Soy protein isolate is in many products, such as protein bars, fruit drinks, soups, sauces, cereals, supplements, and meal replacement shakes.

This unfermented soy can hide under names such as bouillon, textured protein, and natural flavor.

These foods for men link with thyroid problems, mental decline, reproductive problems, cancer, and heart disease.

Instead, opt for fermented soy products, which are the only soy products with health benefits. Fermented soy products include soy sauce, fermented bean paste, miso, and tempeh.

Prostate-friendly Drinks

When it comes to making dietary changes, it can be easy to concentrate solely on what we eat, yet what we drink can also have a substantial impact on our health.

When it comes to prostate health in particular, there are several drinks that can either help or hinder your improvement.

Drink green tea

There seems to be no end of endorsements of green tea as an all-conquering superfood. The prostate is just one area of the body, and studies show it can help.

Studies show that green tea can help prevent prostate cancer from forming and may even slow the growth of aggressive prostate cancer.

In an American study from 2014, a sample of men were given a diet of green and black tea extracts each day for 12 weeks, while others received a placebo.

The researchers found that those receiving the tea had an improved quality of life in as little as six weeks, as well as improved urine flow and decreased urological inflammation.

green tea benefits

Enjoy a morning coffee

There has been some controversy surrounding the benefits of coffee for prostate health, with studies showing conflicting results.

However, a recent study revealed that two compounds found in coffee; kahweol acetate and cafestol, may help to slow the growth of prostate cancer cells.

The results are preliminary, yet the findings of several studies indicate that coffee compounds can benefit prostate health and possibly reduce prostate cancer incidence.

However, it is essential to note that for some men experiencing BPH, coffee can irritate and stimulate an already overactive bladder, thus increasing urinary frequency and urgency.

Limit alcohol consumption

We need further research to establish the relationship between alcohol consumption and prostate cancer risk.

However, it is possible that drinking excessively can increase the risk of developing the disease.

Alcohol should also be avoided if you have prostatitis, as it can irritate the bladder and worsen symptoms.

Avoid sugary drinks

Sugary drinks can be hard to avoid, and even those branded as ‘health drinks’ can be high in sugar content. However, consuming them can have a detrimental impact on your prostate health.

A 2019 study published by The BMJ reports a possible association between higher consumption of sugary drinks and an increased risk of cancer.

The results show that a 100 mL per day increase in the consumption of sugary beverages was associated with an 18% increased risk of overall cancer.

Ditch cow’s milk

As mentioned above, dairy products, such as cow’s milk, contain high levels of estrogen.

Increased estrogen production can upset your hormonal balance and increase the production of DHT (an active form of testosterone), contributing to prostate problems.

Instead, opt for dairy alternatives, such as coconut milk, almond milk, and goat’s milk, which contain more protein and are less likely to be industrially produced.


What is the best prostate diet?

As discussed, good nutrition plays an integral role in maintaining and managing prostate health. A good diet for enlarged prostate is rich in fruits, vegetables, and healthy fats. This is thought to protect the prostate, by reducing the risk of developing prostate disease.

Two diets in particular that have been considered to improve prostate health are the Ketogenic diet and the Mediterranean diet. We will discuss both below.

The ketogenic diet for prostate health

The keto diet is a low-carb, high-fat diet designed to drastically reduce the intake of carbs and replace it with fat.

This reduction puts your body into a state called ketosis, whereby the body burns fat for energy.

The most important thing for reaching ketosis is to avoid eating too many carbs. You will probably need to keep your carb intake under 50 grams per day of net carbs, ideally below 20 grams.

You might be thinking, ‘Isn’t fat bad’? For decades the mainstream media have been advertising that fat is bad for our health, resulting in a craze of ‘low fat’ fad diets and products.

However, consuming the right type of fat will provide energy, satiate the appetite, and reduce the need for over-consuming refined carbohydrates.

Also, the process turns fat into ketones in the liver, which can provide energy for the brain.

As a result, keto diets can significantly reduce blood sugar and insulin levels.

Ketosis is an excellent way to lose weight as it induces the metabolism of starvation.

The body stops trying to burn sugars for energy and starts burning fat stores instead. It also affects your nervous system, elevates your mood, and suppresses your appetite.

keto diet diabetes

What are the advantages of the Ketogenic Diet?

  • Faster Weight Loss: no carbs means your body is burning fat for fuel.  
  • Better Brain Function: the keto diet is high in healthy fats, which are crucial for better cognitive function.  
  • Reduced Risk of Metabolic Syndrome: Low-carb diets, particularly the keto diet, are highly effective at reducing risk factors of metabolic and heart diseases.  
  • Reduced Risk of Diabetes: Studies have shown that you can treat diabetes by adopting the keto diet. It helps normalize blood sugar levels and insulin production.  
  • Helps Fight Cancer: High levels of glucose in the blood increase insulin release and insulin-like growth factors. These hormones promote growth and cellular multiplication and favor cancer. The keto diet reduces the circulating levels of insulin and insulin-like growth factor, which reduces the incidence of various types of cancer.
  • Less Craving for Food: The keto diet switches off ghrelin, the “hunger hormone.” More healthy fats and proteins mean feeling more full and having fewer cravings.  
  • Better Digestion: Healthy fats, proteins, and veggies help nourish the digestive tract and reduce the potential for disease.

What are the disadvantages of the Ketogenic Diet?

  • One size doesn’t fit all: Each person reacts differently to various diet plans. There is no one-size-fits-all approach.  
  • You may experience keto flu: This occurs as you transition from burning carbs to burning fats. The severity of the symptoms can vary and include sugar cravings, dizziness, brain fog, nausea, sleep difficulties, irritability, stomach distress, and fatigue.  
  • Health concerns: Before going on a keto diet, people should consider their age, level of activity, and body weight.  
  • Unwanted Side effects: Low-carb diets might increase fatigue and irritability in some people.  
  • Muscle loss: A keto diet can also affect your physical performance. When ketosis occurs, it might cause loss of muscle tissue.  

Foods you can eat on a Ketogenic Diet

  • Meat: chicken and turkey.  
  • Fatty fish: salmon, trout, tuna, and mackerel. 
    Eggs: Look for pastured or omega-3 whole eggs.  
  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds.  
  • Healthy oils: Primarily extra virgin olive oil.  
  • Avocados: Whole avocados or freshly made guacamole.  
  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc. 
  • Condiments: You can use salt, pepper, and various healthy herbs and spices.

What foods should I avoid?

  • Sugary foods: Soda, fruit juices, smoothies, cake, ice cream.  
  • Grains or starches: Wheat-based products, rice, pasta, cereal.  
  • Fruit: All fruit, except small portions of berries like strawberries.  
  • Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.  
  • Root vegetables: Potatoes, sweet potatoes, carrots, parsnips, etc.  
  • Low-fat or diet products: These are highly processed and often high in carbs.  
  • Some condiments or sauces: often contain sugar and unhealthy fat.  
  • Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.  
  • Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.

How does a Keto Diet help Prostate Cancer?

Nutritional ketosis involves restricting carbohydrates to decrease the availability of glucose in your bloodstream.

Restricting carbs also increases the production of ketone bodies from your liver.

Nearly all of your normal cells have the flexibility to readily adapt to using ketone bodies for fuel in place of glucose, but cancer cells do not have this metabolic flexibility.

Hence, they effectively starve to death while all your normal cells operate more efficiently than before.

A traditional ketogenic diet allows you to eat quite a few dairy products. However, dairy can actually be problematic for cancer in particular, even if from raw organic sources.

Moreover, lactose is a sugar made from galactose and glucose, and lactose makes up 2% to 8% by weight in dairy milk from cows.

There are a number of other serious problems in milk produced by cows if you are dealing with suspected or diagnosed prostate cancer.

You can eat small quantities of goat’s milk (which has a very different constitution).

You can eat butter if it is produced from grass-fed cows. And you should ideally restrict yourself to cheese and yogurt that is produced by goats.

For more information on the ketogenic diet, click here.

The Mediterranean diet for prostate health

The Mediterranean diet for prostate health incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, such as Italy, France, Greece, and Spain.

A large fraction of Mediterranean cuisines are generally based mainly on vegetables, fruits, nuts, beans, cereal grains, olive oil, and fish.

It is a diet that has been associated with good health, including a healthier heart.

A 2013 study found that people following a Mediterranean diet had a 30% lower risk of heart disease and stroke.

By adopting a more Mediterranean diet, all you need to do is consume;

  • Large sums of fruit and vegetables.

  • More fish.

  • Less meat.

  • Products made from vegetable and plant oils, such as olive oil.

Many of you are aware that we strongly advocate for the ketogenic diet for men with prostate cancer and metabolic disease.

However, we also know that many men struggle with the ketogenic diet or that it is not practical for some.

The Mediterranean or Paleo Diet is the best alternative option for men who cannot maintain the ketogenic diet.

Therefore, below, I explain everything you need to know about The Mediterranean Diet.


How does a Mediterranean diet help prostate cancer?

Recent studies show a diet incorporating seeds, nuts, avocado, and an oil-based dressing could decrease the chances of death for men with prostate cancer.

The 2.5 million men living in the US with prostate cancer may have to switch to a Mediterranean diet.

Researchers have found the fat intake of 4,577 men with prostate cancer from 1986 to 2010, who swapped as little as 10 percent of their daily carbohydrates and animal fats, reduced their prostate cancer mortality risk by almost 30% than those who didn’t.

Research has shown that oil-based dressings incorporated with the recommended daily oil intake show a 13 percent lower risk of death from prostate cancer than individuals that did not change their diets.

The research also found adding one ounce of nuts per day correlated to an 18 percent lower risk of prostate cancer mortality and an 11 percent reduced risk of death.

Natural Alternatives

Natural supplements have also been shown to be effective in the management of BPH.

Saw palmetto is the most common herbal supplement to treat lower urinary tract symptoms.

It works by inhibiting 5 alpha-reductase enzyme activity, an enzyme that converts free testosterone to dihydrotestosterone (DHT).

Beta-sitosterol is another supplement that studies prove can relieve symptoms associated with BPH.

Herbal extracts like saw palmetto, rye grass pollen, and pygeum africanum contain beta-sitosterol. These extracts treat BPH, and beta-sitosterol may be the key ingredient.

Ben’s Natural Supplements For Prostate Health

At Ben’s Natural Health, our prostate supplements are a great natural remedy for an enlarged prostate and prostatitis.

Total Health

total health

Our natural supplement, Ben’s Total Health contains ingredients clinically proven to reduce prostate size, manage BPH symptoms and help you restore optimal prostate health.

Clinical trials and meta-studies show the active ingredients in Total Health have a positive impact on prostate volume, improve lower urinary tract symptoms, and decrease the risk of acute urinary retention.

Find out more about Total Health.

Prostate Healer

prostate healer

We formulated Prostate Healer to effectively combat BPH and prostatitis and provide symptomatic relief from urgency, frequency, and nocturia.

It works on the prostate, kidney, and bladder simultaneously, coaxing cells gently to resume normal function.

So, by this action, you’re fighting against prostatitis and BPH.

If you’re like many men that use the formula, you’ll see a reduction in the number of times you get up to go to the bathroom to urinate.

Plus, you’ll see an improvement in the flow of your urine.

Find out more about Prostate Healer.

Prostate Power

prostate power supplement

Our dietary supplement, Prostate Power, contains ingredients clinically proven to shrink an enlarged prostate and slow the progress of BPH and prostate disease.

Numerous clinical trials and meta-studies show that the key active ingredients in Prostate Power can shrink prostate volume, improve urine flow and decrease the risk of acute urinary retention.

Find out more about Prostate Power.

Why Choose Ben’s Natural Health Supplements?

At Ben’s Natural Health, our motto is to combine holistic healing with modern science.

Ben’s Natural Health is the world’s first high-quality, all-natural, scientifically proven clinical supplement company.

Our supplements are effective, natural and 100% side effect free.

Moreover, at Ben’s Natural Health, we have four rules for all our supplements:

  • We only use the highest quality ingredients
  • We only use them if independent, peer-reviewed double-blind studies prove they work
  • With all our supplements, we find a way to get every ingredient into a single bottle
  • We always formulate them in clinically significant doses of the most bioavailable form

We pride ourselves on offering excellent customer service. We offer a free health consultation where you can ask questions and receive tailored advice from our expert health consultants. 


Prostate diseases such as BPH and prostatitis are leading health issues for men. Every month, thousands of men are diagnosed with prostate illnesses.

But, proper nutrition, along with other lifestyle factors, plays an integral role in decreasing these numbers.

The above examples are only some of the foods that will help you promote and maintain good prostate health.

So, over time, be sure to add moderate exercise and activity for a balanced approach.

A properly maintained diet and a healthy lifestyle provide you with a fighting chance at preventing prostate diseases like an enlarged prostate and significantly improving your prostate health. 

Explore More

how to shrink your prostate

How to Shrink Your Enlarged Prostate Naturally.


Can You Shrink The Prostate With Diet?
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Can You Lower PSA With Diet?
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Foods To Avoid For Prostate Health
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  2. Joshi AD, Corral R, Catsburg C, Lewinger JP, Koo J, John EM, Ingles S, Stern MC. Red meat and poultry, cooking practices, genetic susceptibility and risk of prostate cancer: results from the California Collaborative Prostate Cancer Study. Carcinogenesis, Jul 20, 2012 [link]
  3. Reger, M, Zollinger, T, Liu, Z, Jones. J, Zhang, J. (2017). Dietary intake of isoflavones and coumestrol and the risk of prostate cancer in the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial. International Journal of Cancer. 142 (2), p719-728
  4. Sinha, R, Park, Y, Graubard, B, Leitzmann, M, et al. (2009). Meat and Meat-related Compounds and Risk of Prostate Cancer in a Large Prospective Cohort Study in the United States. American Journal of Epidemiology. 170 (9), p1165–1177.
  5. https://eu.usatoday.com/story/news/nation/2012/10/28/gmo-questions/1658225/
The Ketogenic Diet
  1. Masko EM, Thomas JA 2nd, Antonelli JA, et al. Low-carbohydrate diets and prostate cancer: how low is “low enough”?. Cancer Prev Res (Phila). 2010;3(9):1124–1131. doi:10.1158/1940-6207.CAPR-10-007
  2. Gershuni VM, Yan SL, Medici V. (2018). Nutritional Ketosis for Weight Management and Reversal of Metabolic Syndrome.. Current Nutrition Reports. 7 (3), p97-106.
The Mediterranean Diet
  1. Capurso C, Vendemiale G. The Mediterranean Diet Reduces the Risk and Mortality of the Prostate Cancer: A Narrative Review. Front Nutr. 2017;4:38. Published 2017 Aug 24. doi:10.3389/fnut.2017.00038

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