Articles

Evidence based

Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

The 10 Worst Foods for Prostate Health —And What Can Help

Written by Dr. Michael Ruscio, DC on August 22, 2025

Written by Dr. Michael Ruscio, DC on August 22, 2025 — Reviewed by Hilary Watts

• 10 Worst Foods for Prostate Health|
• Foods That Help Prostate Health|
• Prostate Health and the Microbiome|

When prostate problems hit, they often come with inconvenient and uncomfortable symptoms—frequent trips to the bathroom, painful urination, sexual pain, or persistent discomfort in the pelvic region 1. For men over 50, these issues may be familiar and can result in conditions like benign prostate hyperplasia (BPH) or even prostate cancer. 

If you’re experiencing these problems, please reach out to your doctor. They can do testing so you can get a better picture of your prostate health. 

But here’s the good news: Your diet could be the secret weapon in helping manage these problems. This guide covers the 10 worst foods for prostate health and offers practical strategies to support long-term prostate wellness and lower your risk of problems.

10 Worst Foods for Prostate Health

Now, let’s dig into the foods that could be putting your prostate at risk. It’s essential to remember that no one food is a villain—it’s all about the bigger picture of your overall diet. That said, there are certain foods that science repeatedly links to prostate problems (and they’re often not so great for your health in general). In no particular order, here’s what to limit or avoid:

1. High-Glycemic Carbs

High-glycemic carbohydrates are sugary foods and refined carbohydrates (like white rice, white flour, and refined cereals) that can trigger large and rapid rises in blood sugar. 

When blood sugar goes up, your body produces more insulin—the hormone that helps sugar (also called glucose) move out of your bloodstream and into your cells. 

The increased production of insulin is one reason why high-glycemic foods contribute to insulin resistance 2, a condition where the body’s cells become less responsive to insulin, leading to even higher insulin production. 

Over time, insulin resistance can contribute to:

• Weight gain, especially around the belly—a risk factor for prostate issues like prostate hyperplasia (BPH) 3 and prostate cancer 4. 
• Whole-body inflammation 5—a potential risk factor in the development of prostate disease 6. 

And finally, men who frequently eat high-glycemic foods may have an increased risk of prostate cancer, according to a meta-analysis (highest quality study of studies), which may be a good-enough reason to keep them off your plate 7.

2. Fried Foods

Fried foods like donuts, fried chicken, and fries are high in calories and fat—including trans fats—which may be why they are linked to health problems when eaten four or more times a week 8. Though the results of individual studies vary, a meta-analysis found that a larger intake of fried food was associated with a 35% increased risk of prostate cancer 9. This may be because potentially carcinogenic compounds, such as heterocyclic amines and polycyclic aromatic hydrocarbons, can form in oil when it’s heated to high temperatures 10.

3. Inflammatory Foods

A meta-analysis found that overall, a diet high in inflammatory foods was related to a greater risk of prostate cancer 11. A similar study found comparable results 12. Foods that tend to trigger inflammation include 13:

• Soda and other sugar-sweetened beverages
• Refined carbohydrates, such as white bread and pastries
• French fries and other deep-fried foods
• Excess red meat (burgers, steaks) and especially processed meat consumption (hot dogs, sausage, etc.)
• Margarine and shortening

Beyond these potential culprits, any food can be inflammatory if you’re currently experiencing an intolerance to it. If you have gut symptoms like constipation, heartburn, or bloating—plus other inflammatory problems such as prostate inflammation—an elimination diet may help root out food sensitivities. 

For example, a Paleo diet removes many common inflammatory foods, allowing related symptoms to resolve. You can then experiment with reintroducing healthy foods one by one to figure out your individualized tolerance for specific foods, which can vary over time.

For a complete list of Paleo diet foods, download my free Paleo Guide. 

4. Dairy

A diet high in dairy products may increase the risk of prostate cancer 14. This includes foods like:

• Milk
• Low-fat milk
• Cheese
• Extra calcium, from dairy foods

In a meta-analysis, each 50-gram (2-ounce) cheese serving per day increased prostate cancer risk by 9%. It’s thought that this might have to do with milk causing an increase in a substance called insulin-like growth factor 1 (IGF-1) 14. 

IGF-1 may stimulate cell growth and prevent cell death in both healthy and prostate cancer cells 14. Men with higher IGF-1 levels may have a 38% greater risk of developing prostate cancer 14.

Eating more high-fat dairy products is also linked with a higher risk of a disease called benign prostate hyperplasia (BPH) 15.

5. Calcium Supplements

Too much calcium may increase the risk of prostate cancer. It’s typically hard to get too much calcium from food, but it’s advisable to keep supplemental calcium intake moderate 16 17. 

Be sure to check with your doctor when deciding which supplements are best for your individual needs.

6. Spicy Foods

In a survey of men with chronic prostatitis, 47% reported that eating spicy foods, hot peppers, and chili aggravated their symptoms 18. This indicates that for many men, spicy foods can trigger or worsen discomfort related to prostate health. Spicy foods, especially those containing capsaicin, a known irritant, may mildly irritate the bladder and prostate and make prostate symptoms worse.

7. Alcohol

Regularly drinking alcohol over a lifetime may significantly increase the risk of cancer of all types 19. 

In terms of prostate cancer, an observational study found that men who had at least seven drinks per week between the ages of 15 to 49 years were more than three times as likely than men who didn’t drink to develop aggressive prostate cancer 20.

8. Too Much Salt

High sodium intake may be associated with increased urinary tract symptoms that are typical of BPH 21. Following a reduced-sodium diet by avoiding ultra-processed foods and not sprinkling the salt shaker over meals may be helpful for some men. 

That said, sodium is an essential nutrient that helps the body balance its water levels, so extreme sodium restriction isn’t typically advisable. For most people, evidence suggests 3–5 grams of salt per day for the best health outcomes 22.

9. Too Much Saturated Fat

Total fat intake appears not to be related to prostate cancer risk, and healthy fats such as omega-3 fatty acids seem to be beneficial for prostate health. 

However, eating too much saturated fat—the kind found in palm oil, coconut oil, full-fat dairy products, and fatty meat products—has been associated with a higher risk of advanced prostate cancer 23. 

Overall, though, saturated fat has been too maligned and isn’t a dietary demon as it’s sometimes portrayed 24. Eating some saturated fat is perfectly fine—many nutritious foods contain it and have health benefits. 

Although the jury is still out on how much saturated fat to eat every day—some say 10% of calories, but others say we need more research—sticking to a nutrient-dense whole-foods diet is unlikely to give you too much 25.

10. Eggs

In one large observational study, men who ate an average of 2.5 or more eggs per week had an 81% higher risk of developing a lethal form of prostate cancer compared to those who ate an average of less than half an egg per week. However, the study also found that men who consumed more eggs also tended to exercise less and have a higher BMI, and were more likely to smoke and have a family history of prostate cancer 26. 

Other research has suggested that eating five or more eggs per week could slightly increase the risk of dying from prostate cancer, but not developing it 27. 

Overall, eggs are nutritious, and it’s fine to enjoy them in moderation, but ideally not in excess with prostate health in mind.

Bottom line: Overall, research suggests that eating a lot of sugary, fried, or processed foods—along with too much dairy, calcium, alcohol, salt, saturated fat, or eggs—may raise the risk of prostate problems or make symptoms worse for some men. But since most of this evidence comes from observational studies, we can’t say these foods directly cause prostate disease. 

Other habits, like how much you exercise or whether you smoke, also play a role. The safest takeaway is to focus on a balanced, whole-foods diet while keeping an eye on how your body responds, knowing that science is still working out the details.

Foods That Help Prostate Health

While there’s no one diet that can guarantee good prostate health, an anti-inflammatory dietary pattern has been associated with better prostate health, particularly reduced prostate cancer risk 11. 

Broadly speaking, an anti-inflammatory diet means a whole-foods diet that encompasses a wide variety of antioxidants from vegetables, berries, nuts, and seeds. Eating quality lean protein and modest amounts of higher-quality carbohydrates (e.g., whole grains, not refined) can also keep your diet in the anti-inflammatory zone. 

One of the most well-studied anti-inflammatory diets is the Mediterranean diet, which may help reduce cancer risk 28 and support physical health and brain function 29. 

Another step toward creating an anti-inflammatory diet tailored to your own needs is becoming aware of your own food sensitivities (as mentioned briefly in number 3, above).

Within these generalities, however, a number of meta-analyses have shown the following foods and supplements to be associated with a lower risk of prostate cancer:

• Green tea: Seven cups a day reduced the risk of prostate cancer, but if that’s too much to stomach, green tea antioxidant supplements also seemed effective 30.
• Cruciferous vegetables: Men who ate cruciferous vegetables like Brussels sprouts, cabbage, and broccoli typically had a lower risk of prostate cancer 31.
• Tomatoes: Eating more of the antioxidant lycopene from cooked tomatoes and sauces is associated with a reduced risk of prostate cancer 32.
• Coffee: The benefits of coffee extend to a lower risk of prostate cancer 33.
• Oily fish: The anti-inflammatory omega-3 fatty acids EPA and DHA in oily fish like salmon and sardines may be linked with reduced prostate cancer risk 34. However, omega-3 fatty acids from plant sources may be linked to an increased risk of prostate cancer 16. 
• Carrots: For each 10-gram (0.33-ounce) daily increase in carrot intake, the risk of developing prostate cancer may go down by 4–5% 35.
• Saw palmetto: This herb may ease benign prostatic hyperplasia symptoms and improve quality of life, working as well as the medication tamsulosin for urine flow, bladder emptying, and PSA, but not prostate size 36.
• Selenium: Selenium supplements may slightly lower prostate cancer risk 37, but in men with adequate selenium levels, supplements might increase the risk of aggressive cancer 38. It’s safest to get selenium from foods like Brazil nuts, whole grains, and tuna.

Prostate Health and the Microbiome

Research suggests that an imbalanced gut microbiome may play a role in starting or fueling prostate tumors (and other cancers) 39. This relationship may go two ways: The microbiota may affect cancer growth and treatment response, while cancer itself may change the microbiome 40.

One theory is that the gut microbiome may influence prostate cancer by affecting how estrogen is metabolized, since high estrogen levels have been linked to prostate cancer cell growth 41. 

Overall, the relationship between the gut microbiome and prostate cancer is little understood, but studies suggest that people with prostate cancer have a different microbial profile than people who do not 41. 

While this doesn’t mean we need to try to micromanage our gut bacteria, it does suggest that overall gut microbiome health is connected to prostate health, underscoring the importance of maintaining a healthy gut. 

Evidence also suggests that gut dysbiosis (imbalances in gut bacteria) could be an underlying, primary cause of chronic prostatitis, but we need a lot more research to find out 42.

Rebalancing Gut Microbes

Rebalancing your gut microbiota isn’t one simple process—it involves a healthy diet, adequate exercise, and good sleep. You can read more about it in my book, Healthy Gut, Healthy You. 

However, taking probiotics is a simple step that may help. Gut-supportive supplements like probiotics are typically the second step we use with clients looking to heal their gut naturally—the first step is a food-forward gut reset. 

Though there’s no direct evidence that probiotics can reduce prostate cancer risk, we do know that the benefits of probiotics include improving gut dysbiosis and inflammation 43, which may be underlying risk factors.

Probiotics can also help improve symptoms of bacterial prostatitis 44 45.

Reduce Your Risk of Prostate Issues with Individualized Care

In this article, we’ve listed the 10 worst foods for prostate health and considered how you can eat to reduce the risk of prostate problems. Though following this dietary advice can’t guarantee you won’t develop prostate problems, it may help support your general health and help you fare better if you do have prostate issues.

For more individualized help with prostate, gut, or other health issues, you can book an online or in-person consultation at the Ruscio Institute for Functional Medicine.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.