Foods to Eat to Shrink an Enlarged Prostate Naturally

 

An enlarged prostate—known as benign prostatic hyperplasia (BPH)—affects millions of men, especially as they age. While medical treatment may be necessary in some cases, your diet plays a major role in reducing inflammation, supporting prostate function, and minimizing symptoms like frequent urination, weak stream, and nighttime bathroom trips.

If you're wondering what foods help shrink or relieve an enlarged prostate, here are the top science-backed foods men should add to their diet.

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1. Tomatoes

Tomatoes are rich in lycopene, a powerful antioxidant linked to improved prostate health and reduced inflammation.

Benefits:

• Helps shrink prostate tissue

• Reduces oxidative stress

• Supports urinary function

Best options: cooked tomatoes, tomato sauce, tomato paste—these release more lycopene.

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2. Fatty Fish

Salmon, sardines, tuna, and mackerel contain omega-3 fatty acids, known for their anti-inflammatory effects.

Benefits:

• Reduces prostate swelling

• Supports heart and hormone health

• Helps balance inflammation in the body

Eat fatty fish 2–3 times per week for best results.

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3. Berries

Strawberries, blueberries, and raspberries are high in antioxidants that help fight inflammation and protect prostate tissue.

Benefits:

• Prevents cellular damage

• Supports urinary wellness

• Reduces oxidative stress

Add berries to smoothies, cereals, or yogurt alternatives.

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4. Nuts & Seeds

Particularly pumpkin seeds, walnuts, and flaxseeds, which contain essential minerals and healthy fats.

Benefits of pumpkin seeds:

• Rich in zinc, crucial for prostate health

• Contains plant sterols that may help shrink the prostate

Snack on raw, unsalted seeds or add them to salads.

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5. Green Tea

Green tea contains compounds like catechins, known to reduce inflammation and improve prostate function.

Benefits:

• Supports urinary flow

• Helps balance hormones

• Provides antioxidant protection

Drink 1–2 cups daily for maximum benefit.

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6. Cruciferous Vegetables

Broccoli, cauliflower, kale, cabbage, and Brussels sprouts contain sulforaphane, a natural compound that supports prostate health.

Benefits:

• Detoxifies the body

• Reduces risk of prostate problems

• Lowers inflammation naturally

Include cruciferous vegetables in at least one meal a day.

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7. Legumes & Soy Foods

Soybeans, tofu, lentils, and chickpeas contain phytoestrogens that may help regulate hormones linked to prostate growth.

Benefits:

• Supports hormone balance

• Reduces risk of enlarged prostate

• Helps lower inflammation

Choose minimally processed options for the best results.

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8. Pomegranate Juice

Pomegranates are packed with antioxidants that help protect prostate cells and may slow enlargement.

Benefits:

• Improves blood flow

• Reduces prostate inflammation

• Supports overall urinary health

Look for 100% natural, unsweetened pomegranate juice.

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9. Whole Grains

Oats, barley, brown rice, and quinoa provide high fiber, which helps reduce inflammation and control weight—both important for prostate health.

Benefits:

• Supports digestive health

• Helps prevent flare-ups

• Offers slow-release energy without blood sugar spikes

Replace refined grains with whole grains for better results.

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10. Olive Oil

Extra virgin olive oil is rich in healthy fats and antioxidants that fight inflammation.

Benefits:

• Supports healthy hormone levels

• Reduces prostate swelling

• Improves overall heart and metabolic health

Use olive oil for salads, cooking, or drizzling over vegetables.

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Foods That Help Shrink the Prostate: Summary List

• Tomatoes

• Salmon & oily fish

• Berries

• Pumpkin seeds

• Green tea

• Broccoli & cruciferous veggies

• Soy foods

• Pomegranate

• Whole grains

• Olive oil

These foods help reduce inflammation, support hormone balance, and improve urinary function, making them excellent choices for managing an enlarged prostate naturally.

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Final Thoughts: Eat Smart for a Healthier Prostate

While diet alone may not cure an enlarged prostate, adding more anti-inflammatory, nutrient-rich foods can significantly reduce symptoms and support long-term prostate health. Combine these foods with regular exercise, hydration, and medical checkups for the best results.