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Best Foods For Prostate Health

Best Foods For Prostate Health | 10 Tips for a Healthy Prostate by Dr Alan Desmond

The Best Foods for Prostate Health: Top Dietary Tips and Nutritional Advice

Most people know that a healthy diet has serious benefits when it comes to heart health and gut health – but did you know that the food you eat each day can also benefit your prostate? It’s true. Here are my top ten food-related tips for better prostate health!

10 Ways Diet Can Benefit Prostate Health

1. Reach for the tomatoes:

Tomatoes and foods made from tomatoes – like salsa, pasta sauce, and even ketchup – are all rich sources of lycopene. High intake of this nutrient has been linked to a 35% reduced risk of developing aggressive forms of prostate cancer. If you’re not a tomato fan, you can get your lycopene fix from apricots, watermelons, and pink grapefruits.

2. Learn to love Brussels sprouts:

Personally, I love Brussels sprouts and would gladly eat them all year round. Good news for my own prostate health, as regular consumption of Brussels sprouts and other cruciferous vegetables – think broccoli, cabbage, and cauliflower – has been linked to a reduced risk of prostate cancer.

3. Skip the red and processed meat:

Bacon, sausages, beef, and other red and processed meats are best minimized or avoided for a healthier prostate. The Health Professionals Follow-Up Study found an 18% greater risk for advanced prostate cancer in men with the highest red and processed meat intake compared to those consuming the least.

4. Make sure you are getting your “5-a-day” (at a minimum):

Fruits and vegetables come with so many health benefits that it’s not surprising they can also boost prostate health. One very large study showed that high consumption of fruits and vegetables overall is linked to a reduced risk of benign swelling of the prostate gland in later years. Researchers highlighted key phytonutrients to focus on, including beta-carotene, lycopene, lutein, zeaxanthin, and vitamin C. Examples of foods that will put these on your plate each day are carrots, tomatoes, spinach, sweet potatoes, broccoli, leafy greens, corn, oranges, melon, and kiwi.

Prostate Health 5 a day fruit and veg

5. Incorporate plant-based sources of omega-3s:

Omega-3 fatty acids, found in flaxseeds, chia seeds, and walnuts, have been shown to reduce inflammation and may help lower the risk of prostate cancer. Try adding flaxseeds or chia seeds to your smoothies or oatmeal and enjoy a handful of walnuts as a snack.

Flaxseed for prostate health

6. Choose whole grains over refined grains:

Whole grains like brown rice, quinoa, whole wheat bread, and oats are excellent sources of fiber, which can help maintain a healthy weight and reduce the risk of prostate problems. Refined grains, on the other hand, can lead to weight gain and other health issues.

7. Drink green tea:

Green tea is packed with antioxidants, particularly catechins, which have been shown to have cancer-fighting properties. Some studies suggest that regular consumption of green tea can help lower the risk of prostate cancer. Try swapping your usual cup of coffee for green tea a few times a week.

8. Snack on nuts and seeds:

Nuts and seeds, such as almonds, walnuts, and flaxseeds, are rich in healthy fats and antioxidants. These nutrients can help reduce inflammation and support overall prostate health. A handful of nuts or a sprinkle of seeds on your salad can make a big difference.

9. Include soy products in your diet:

Soybeans and soy products like tofu, tempeh, and soy milk contain isoflavones, which have been shown to have protective effects against prostate cancer. Including soy in your diet a few times a week can provide these beneficial nutrients.

10. Stay hydrated with plenty of water:

Staying well-hydrated is crucial for overall health, including prostate health. Drinking plenty of water can help flush out toxins and keep your urinary system functioning properly. Aim for at least eight glasses of water a day.

Stay Hydrated For Prostate Health

Prostate issues are common, especially in men over the age of forty, and it’s important to remember that you’re not alone if you have concerns. Don’t be embarrassed to talk to your GP about any symptoms or worries you might have regarding your prostate health. Early detection and treatment can make a significant difference, so make sure to seek medical advice if needed. Your prostate health is just as important as any other aspect of your well-being, so take care of it by following these tips and consulting your doctor regularly.

Common Symptoms of Prostate Issues to Watch For:

It’s important to be aware of the common symptoms that might indicate prostate issues. If you experience any of the following, it’s a good idea to consult your GP:

  1. Frequent trips to pass water: Especially at night.
  2. Difficulty starting or stopping: A weak or interrupted flow of urine.
  3. Pain or discomfort when weeing: This could indicate an infection or other issues.
  4. Discomfort or pain in the pelvic area: This could be a sign of prostate inflammation or other issues.

Remember, these symptoms can have various causes, and early consultation with your GP can help determine the appropriate course of action. Don’t hesitate to seek medical advice if you have any concerns.

Wishing you excellent prostate health!

Dr Alan Desmond


About The Author

Dr Alan Desmond MB, BCh, BMedSc, FRCP.

He is a sought-after health expert and has featured on several well-known podcasts, including “The Rich Roll Podcast”, “Deliciously Ella”, “The Proof”, “The Doctor’s Kitchen”, “The Melissa Ambrosini Show” and “The Exam Room”. Dr Alan has also featured in the Sunday Telegraph and Irish Examiner newspapers and has shared his expertise and enthusiasm for plant-based diets on BBC News Spotlight and Virgin Radio’s Chris Evans Breakfast Show.

Doctor Alan is a Consultant Gastroenterologist who has made evidence-based dietary advice an essential part of his medical  practice. He has presented at numerous international medical conferences on the benefits of this approach to food, alongside other renowned advocates including Dr Michael Greger, Dr Michael Klaper, Dietician Brenda Davis, Dr Kim Williams, and Dr Neal Barnard.  He is an Ambassador for Plant-Based Health Professionals UK, a not-for-profit group which educates members of the public, health professionals, and policy makers on the incredible health benefits of a plant-based diet.

Certified in both Gastroenterology and General Internal Medicine, Doctor Alan completed his medical training in Ireland and Oxford. He has a specialist interest in the role of diet in the prevention and treatment of Crohn’s disease and Ulcerative Colitis. A fellow of the Royal College of Physicians, London, he has published several influential research papers in the field of Inflammatory Bowel Disease and is a dedicated advocate for the gut health benefits, and overall health benefits, of a whole-food plant-based approach to nutrition.  He lives in South Devon with his wife and three children.

Alan has written for the Daily Telegraph and the Irish Times. He has contributed to numerous best-selling publications, including “The Happy Health Plan” by Stephen and David Flynn, “How to Go Vegan” by Ian Theasby and Henry Firth of BOSH!, “How to Go Plant-Based” by Ella Mills, “Let’s Do This: How to use motivational psychology to change your habits” by Andy Ramage, and “Plant-Based Nutrition in Clinical Practice”, edited by Professor Shireen Kassam. HIs own best-selling book, ‘The Plant-Based Diet Revolution: 28 days to a happier gut and a healthier you’, is available wherever books are sold.

Doctor Alan shares plant-based meal inspiration and the latest research in nutritional science and health at

Find him online at | Read Dr Desmond’s scientific publications



Dr. Alan Desmond not only covers the best foods for prostate health but covers topics including 3 effective strategies for gut-healthWe were also lucky enough to have him for a webinar to talk about the importance of small changes to your diet for a healthier you. So if you liked his insight into the best foods for prostate health, make you check out his other contributions to Linwoods in our blog. We at Linwoods hope you found this insight into the best foods for prostate health helpful.

Maintaining optimal prostate health is crucial, and incorporating the best foods for prostate health into your diet can make a significant difference. Key foods such as tomatoes, rich in lycopene, cruciferous vegetables like Brussels sprouts, and plant-based sources of omega-3s, such as flaxseeds and chia seeds, are all beneficial. Minimizing red and processed meat, choosing whole grains over refined grains, and enjoying green tea for its antioxidant properties also support prostate health. Adding nuts, seeds, and soy products to your meals can further enhance your diet, while staying well-hydrated with plenty of water is essential. By making these dietary choices, you can support your prostate health effectively and naturally, ensuring you’re consuming the best foods for prostate health.

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