10 Foods To Prevent An Enlarged Prostate

There’s a recent trend of personalized nutrition and DNA-based diets to prevent disease and aid with prostate enlargement prevention. 

However, they are expensive, complex, and the field is in a very early research stage. 

Still, we can also consider another alternative: follow a healthy diet.

According to research, certain diets could reduce the chance of benign prostatic hyperplasia (BPH) and aggressive prostate cancer. 

One of the most famous dietary approaches in this field is the Mediterranean diet

Sufficient evidence backs it up, and it is not difficult to do.

However, preventing prostate conditions can be easier if we incorporate certain foods into our daily nutrition. 

Are there any foods recommended that can help you avoid having an enlarged prostate gland in the future?

Get Your FREE PSA Lowering Diet Plan!

  • Naturally lower PSA levels
  • Reduce nighttime trips to the bathroom
  • Enjoy better bladder control and urine flow

By clicking “Download Now”, I agree to Ben's Natural Health Terms and Conditions and Privacy Policy.

10 foods to prevent an enlarged prostate

The prostate is around the urethra and below the urinary bladder. 

That’s why an increase in prostate volume causes urinary symptoms, including urine flow reduction

Ultimately, it could lead to acute urinary retention when the excess prostate tissue is significant.

But you can keep a healthy prostate, lower your risk of benign prostate enlargement, and prevent prostate cancer with these foods. 

Not all of them work the same way, but they will likely reduce the chance of lower urinary tract symptoms later on.

1) Tomato

We included tomatoes as the first item in the list because it has significant evidence as a backup. 

Tomato is one of the best sources of the antioxidant lycopene.

Lycopene is a carotenoid that gives tomato and watermelon their red color. 

This antioxidant has a direct effect on prostatic hyperplasia and prostate cancer.

It slows down the progression of prostate enlargement and reduces prostate inflammation (2).

2) Sesame seeds

Nuts and seeds are excellent to prevent prostate problems, but especially sesame seeds and likely pumpkin seeds, too.

They provide a very high proportion of zinc, an essential mineral for the prostate. 

Studies show that most patients with prostate cancer or BPH have low zinc levels. 

Their levels are sometimes 75% lower than the average, according to researchers.

3) Bell peppers

As noted above, antioxidants can make a difference in prostate health. 

Vitamin C is another critical nutrient we can’t miss, and it is a potent antioxidant, too.

It is not only in citric foods. 

Bell peppers give you the daily requirement of vitamin C in only half a cup. 

Moreover, this antioxidant reduces the incidence of BPH and prostate cancer.

According to scientific evidence, oxidative stress plays a role in prostate hyperplasia. It also triggers prostate cancer. Free radicals cause damage to the prostate gland, trigger inflammation, and encourage swelling and prostate enlargement. Vitamin C in bell peppers can solve that problem for you.

4) Salmon

If you want to increase your fish consumption, salmon is definitely the best option you can choose. 

This type of fish has a very high level of Omega-3 fatty acids

It is also a source of proteins and several minerals, and B vitamins.

Omega-3 fatty acids in salmon have a potent anti-inflammatory effect. 

It prevents cancer and inflammatory diseases as well as cardiovascular problems. 

Inflammation triggers prostate enlargement and cancer. 

This source of Omega-3 can be a healthy way to counter this problem from its root.

5) Avocados

Omega 3 fatty acids are not the only types of healthy fats. 

There are many other unsaturated fatty acids, and avocado is an excellent source. 

Additionally, this fruit has a substance called beta-sitosterol.

Studies show that beta-sitosterol improves urinary problems and is useful to prevent or treat BPH symptoms

It is an inhibitor of prostate tissue growth.

Besides avocados, we can also try other foods with beta-sitosterol, including pecans, wheat germ, and soybeans.

6) Tofu

We need to highlight the role of soybeans in prostate health nutrition. 

Many studies show that besides beta-sitosterol, soybean isoflavones also contribute to keeping a healthy prostate.

Isoflavones reduce the growth rate of the prostate tissue in BPH and may even inhibit cell division in cancer. 

Tofu is made of soy, and can you can adapt this food to a large number of Asian recipes or create tasty smoothies with fruit.

7) Spinach

Green leafy vegetables are also recommended for prostate cancer prevention. 

Many studies suggest that increasing the consumption of this type of vegetable reduces the chance of suffering from prostate conditions.

In particular, spinach has been studied using spinacetin and patuletin extracts. 

They are two polyphenols found in spinach. 

The former was found to inhibit prostate cancer growth by 30%. 

The latter inhibited prostate cancer progression by almost 50%.

8) Broccoli

Patients with prostate problems and those who want to prevent them can benefit significantly from broccoli, brussels sprouts, and other cruciferous vegetables. 

More specifically, there is one component in broccoli called sulforaphane

This component has been tried out in animal models and humans with varying results. 

There is still ongoing research to know the best route of administration and dose to achieve better results.

9) Onion and garlic

Multiple studies from different authors recommend onion and garlic to prevent both BPH and prostate cancer.

They are in the same vegetable group, known as allium vegetables. 

The more we eat them, the less likely it is to experience prostate problems.

10) Turmeric

This spice is prevalent in Indian cuisine. 

It is an excellent addition to your foods every day because of a component known as curcumin

Besides curcumin, other minor curcuminoids contribute to anticancer activity in a synergistic way.

We can consider a recent study published in the Journal of Ethnopharmacology. 

The researchers revealed that the combination of three curcuminoids reduces the activity of prostate cancer cells much more effectively than curcumin alone.


Prostate enlargement prevention is better than treating the problem with transurethral resection and other types of surgery. 

Even when the case is not severe, an enlarged prostate causes urinary flow problems and uncomfortable symptoms similar to those experienced in a urinary tract infection.

But we can cut down prostate cancer risk and slow down benign growth in BPH. 

It only requires adopting new foods to the diet. 

The top 10 foods to prevent prostate enlargement include tomato, sesame seeds, bell peppers, salmon, avocados, tofu, spinach, broccoli, onion/garlic, and turmeric.

Explore More

how to prevent enlarged prostate

How to Prevent BPH: 5 Strategies to Reduce Your Risk.


  1. Capurso, C., & Vendemiale, G. (2017). The Mediterranean diet reduces the risk and mortality of the prostate cancer: A narrative review. Frontiers in nutrition, 4, 38. https://pubmed.ncbi.nlm.nih.gov/18156403/
  2. Schwarz, S., Obermüller-Jevic, U. C., Hellmis, E., Koch, W., Jacobi, G., & Biesalski, H. K. (2008). Lycopene inhibits disease progression in patients with benign prostate hyperplasia. The Journal of nutrition, 138(1), 49-53. 
  3. Christudoss, P., Selvakumar, R., Fleming, J. J., & Gopalakrishnan, G. (2011). Zinc status of patients with benign prostatic hyperplasia and prostate carcinoma. Indian journal of urology: IJU: journal of the Urological Society of India, 27(1), 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3114577/
  4. Udensi, U. K., & Tchounwou, P. B. (2016). Oxidative stress in prostate hyperplasia and carcinogenesis. Journal of Experimental & Clinical Cancer Research, 35(1), 1-19. https://link.springer.com/article/10.1186/s13046-016-0418-8
  5. Farrell, S. W., DeFina, L. F., Tintle, N. L., Leonard, D., Cooper, K. H., Barlow, C. E., … & Harris, W. S. (2021). Association of the Omega-3 Index with Incident Prostate Cancer with Updated Meta-Analysis: The Cooper Center Longitudinal Study. Nutrients, 13(2), 384. https://www.mdpi.com/2072-6643/13/2/384/htm
  6. Lu, Q. Y., Arteaga, J. R., Zhang, Q., Huerta, S., Go, V. L. W., & Heber, D. (2005). Inhibition of prostate cancer cell growth by an avocado extract: role of lipid-soluble bioactive substances. The Journal of nutritional biochemistry, 16(1), 23-30. https://www.sciencedirect.com/science/article/abs/pii/S0955286304001597
  7. Rayaprolu, S. J., Hettiarachchy, N. S., Horax, R., Phillips, G. K., Mahendran, M., & Chen, P. (2017). Soybean peptide fractions inhibit human blood, breast and prostate cancer cell proliferation. Journal of food science and technology, 54(1), 38-44. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5305699/
  8. Jackson, G. A., Slusarz, A., Drenkhahn, S. K., Starkey, N. J., Morelock, T. E., Rottinghaus, G. E., … & Lubahn, D. B. (2010). The effects of spinach and two of its components, spinacetin and patuletin, on the treatment of prostate cancer. https://cancerres.aacrjournals.org/content/70/8_Supplement/5685.short
  9. Yagishita, Y., Fahey, J. W., Dinkova-Kostova, A. T., & Kensler, T. W. (2019). Broccoli or sulforaphane: is it the source or dose that matters?. Molecules, 24(19), 3593. https://www.mdpi.com/1420-3049/24/19/3593/htm
  10. Galeone, C., Pelucchi, C., Talamini, R., Negri, E., Dal Maso, L., Montella, M., … & La Vecchia, C. (2007). Onion and garlic intake and the odds of benign prostatic hyperplasia. Urology, 70(4), 672-676. https://www.sciencedirect.com/science/article/abs/pii/S0090429507017785
  11. Zhou, X. F., Ding, Z. S., & Liu, N. B. (2013). Allium vegetables and risk of prostate cancer: evidence from 132,192 subjects. Asian Pacific Journal of Cancer Prevention, 14(7), 4131-4134. https://www.koreascience.or.kr/article/JAKO201332479511825.page
  12. Wei, M. M., Zhao, S. J., Dong, X. M., Wang, Y. J., Fang, C., Wu, P., … & Zhou, J. L. (2021). A combination index and glycoproteomics-based approach revealed synergistic anticancer effects of curcuminoids of turmeric against prostate cancer PC3 cells. Journal of Ethnopharmacology, 267, 113467. https://www.sciencedirect.com/science/article/abs/pii/S0378874120333535

Top Products

Total Health


Glucose Control