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Fuelling vitality: The ultimate diet for an enlarged prostate

Fuelling vitality: The ultimate diet for an enlarged prostate

Living with an enlarged prostate, also known as benign prostatic hyperplasia (BPH), can be challenging. Its associated urinary issues can often trigger feelings of frustration, embarrassment, and anxiety. These symptoms can also disrupt sleep, impede daily activities, and strain relationships. If you’re finding it hard to cope, rest assured you’re not alone.

While BPH is often linked to the natural ageing process, thankfully, you can still manage it with simple lifestyle changes. One of the most effective ways to improve your symptoms and enhance your overall quality of life is by adjusting your diet.

What is an enlarged prostate?

The prostate is a walnut-shaped gland located just below the bladder. As you age, the prostate can naturally increase in size. In some instances, however, this growth can lead to an enlarged prostate, or benign prostatic hyperplasia (BPH), where the prostate presses against and restricts the urethra, causing urinary difficulties.
Shop Trending Products More than one in three men over 50 have symptoms of BPH (1). These include:

  • Have a weak or slow urine flow that starts and stops

  • Dribbling at the end of urination

  • A sudden urge to pass urine

  • Passing more urine during the day

  • Inability to fully empty the bladder

  • Frequent urination at night (nocturia)


Dietary changes for an enlarged prostate

While you can’t control the ageing process, you can control your diet. Research suggests nutrition plays a crucial role in managing BPH symptoms and supporting overall prostate health (2).

Adopt a Mediterranean style diet

Adopting a Mediterranean-style diet can be a game-changer for enlarged prostate symptoms (3). Unlike the typical Western diet, which is often high in saturated fats, refined sugars, and ultra-processed foods (UFPs), the Mediterranean diet offers a wealth of benefits for prostate health and general wellbeing.


At its core, the Mediterranean diet celebrates fruits, vegetables, nuts, and seeds, which are all rich in antioxidants. Antioxidants help neutralise free radicals in the body, reducing oxidative stress and potentially protecting prostate cells from damage.
Specific foods commonly found in the Mediterranean diet have been shown to support prostate health. Cooked tomatoes, for example, are rich in lycopene, a plant chemical called a carotenoid and an antioxidant.
Berries are another staple of the Mediterranean diet. Blueberries, strawberries and raspberries are excellent sources of antioxidants, which help reduce free radical damage that may otherwise impact prostate health. 

Healthy fats

Oily fish, such as salmon, mackerel, and sardines, are also important components of the Mediterranean diet. Oily fish are naturally rich in omega 3 fatty acids, which support many areas of men’s health. Officials recommend eating one to two servings every week to stay on top of your omega 3 intake (4).
If you don’t eat oily fish regularly, or at all, you can still get plenty of omega 3 from fish oil supplements. If you follow a plant-based diet microalgae in supplement form is an excellent choice.
The Mediterranean diet also includes more healthy fats from sources like extra virgin olive oil, walnuts, and flaxseeds. These foods are thought to have properties that may help reduce the development and progression of BPH (5).

Whole grains and fibre

Besides fruits and vegetables, the Mediterranean diet emphasises whole grains, legumes (chickpeas and lentils), nuts, and seeds, providing a diverse array of nutrients essential for both prostate and optimal health.
Perhaps most importantly, these foods are high in fibre, which supports digestive health and may help regulate bowel movements. Constipation and straining during bowel movements can worsen BPH symptoms, so a diet high in fibre can be especially beneficial.

Best vitamins for prostate health

In addition to following a Mediterranean-style diet, you may also want to incorporate the following nutrients for targeted prostate support.


Zinc supports the maintenance of normal testosterone, fertility, and reproduction. It also helps protect cells from oxidative damage.
High levels of stress, caffeine, smoking, and drinking can deplete zinc levels in the body, so paying close attention to your intake is important.  
Meat, shellfish, legumes, whole grains, eggs, cacao powder, nuts, and seeds are naturally rich in zinc.

Vitamin D3

Vitamin D3 plays a vital role in immune function, which supports many areas of men’s health.
The best way to synthesise vitamin D3 is from direct sunlight. However, direct sunlight exposure isn’t always guaranteed in winter, so the NHS recommends supplementing with 10µg from October to March.
You can also find small amounts in meat, oily fish, eggs, mushrooms, and fortified foods.


Often recommended for mature men, beta-sitosterol is a sterol found in almost all plants, like fruits, vegetables, nuts, and seeds.


Quercetin is a widely researched bioflavonoid and remains a popular choice for men’s health. Good sources include apples, red onions, parsley, sage, tea, blueberries and dark cherries.
You can explore our range of expert nutritional formulas for men aged 50 and above here.

Avoid prostate aggravators

Supporting your prostate health involves more than just adopting a balanced, well-rounded, whole food diet. It also means avoiding certain foods and substances that may exacerbate enlarged prostate symptoms.

Red meat

Some cuts of red meat contain high levels of saturated fat, which can aggravate BPH and worsen health outcomes. Research indicates that reducing red meat consumption can have a positive impact on prostate growth and muscle tone (6).
Equally, it’s worth moderating your intake of processed meats, as they have been linked to adverse prostate health outcomes (7).


Caffeine acts as a diuretic, increasing both the frequency and urgency of urination. If you’re dealing with an enlarged prostate and urinary symptoms, reducing or eliminating caffeine intake can be helpful. Consider opting for caffeine-free alternatives like chicory ‘coffee’ and herbal teas.

Dairy products

Consuming excessive amounts of dairy products may negatively affect prostate health. It’s worth trying to limit your dairy consumption and exploring alternatives such as almond milk or coconut yoghurt (8).


Excessive alcohol consumption can have detrimental effects on various bodily systems, including the prostate. Reducing your intake is one of the best ways to support prostate health and overall wellbeing as you age (9).
Read more about ten foods to avoid for prostate health here

Want to find out more?

Navigating an enlarged prostate can affect your emotional wellbeing and self-esteem, but simple adjustments to your diet and nutrition can help manage its symptoms and enhance your quality of life.
Don’t forget, you can contact our team of expert Nutrition Advisors, who are available to provide free, confidential advice via email, phone, and Live Chat* if you have any questions. You can also read more about supporting your prostate health on Nutrition Buzz.
A final note from our Nutrition Advisors: If you experience any signs of urinary discomfort, such as nocturia (frequent urination at night), a sensation of incomplete bladder emptying, or a weakened or interrupted urine stream, it’s important to consult your doctor for medical advice. They can help determine if you have benign prostatic hyperplasia or another prostate problem that may need prompt medical intervention.
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  1. . Prostate problems. [online] NHS. Available at:

  2. ., Relationship between Dietary Patterns with Benign Prostatic Hyperplasia and Erectile Dysfunction: A Collaborative Review. Nutrients. ;13(11):4148.

  3. . Mediterranean diet the best prevention against prostate.... [online] Available at:

  4. . Fish and shellfish. [online] Available at:

  5. ., Role of inflammation in benign prostatic hyperplasia. Rev Urol. ;13(3):147-50.

  6. ., Relationship between Dietary Patterns with Benign Prostatic Hyperplasia, 4148. Nutrients. .

  7. ., Association Between Red and Processed Meat Consumption and Risk of Prostate…A Systematic Review and Meta-Analysis. Front Nutr. ;9:801722.

  8. . New study associates intake of dairy milk with greater risk of prostate…. [online] Available at:…

  9. ., Physical activity and benign prostatic hyperplasia-related outcomes and nocturia. Med Sci Sports Exerc. ;47(3):581-92.


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Disclaimer: The information presented by Nature's Best is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications.

Our Author - Olivia Salter


Olivia Salter has always been an avid health nut. After graduating from the University of Bristol, she began working for a nutritional consultancy where she discovered her passion for all things wellness-related. There, she executed much of the company’s content marketing strategy and found her niche in health writing, publishing articles in Women’s Health, Mind Body Green, Thrive and Psychologies.

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