Diet can be genuinely helpful for BPH and/or bladder-related symptoms, but it’s best not to think of food as an instant “shrink the prostate” switch. Think steady symptom support (inflammation, oxidative stress, metabolic health), especially over weeks/months. That said, there follows a few ideas for some prostate-healthy ingredients and recipes to get you started.
prostate-healthy food
Lycopene power pasta
Clinical research suggests lycopene - a potent carotenoid antioxidant found in red fruits and vegetables - offers significant prostate-health benefits by combating oxidative stress and inflammation.
Lycopene is best absorbed when consumed with fat, so think tomatoes cooked in olive oil, for example (tomato paste, sauce, soup also count). A lycopene power pasta sardine arrabbiata dish might be a good addition to your week..
Ingredients: Whole-wheat pasta, olive oil, garlic, passata/tomato paste, capers/olives (optional), sardines (for Omega 3). Option to choose salmon over sardines.
Mediterranean style
The celebrated Mediterranean diet has been linked with less severe LUTS and better urinary measures in men with BPH. Base your 'BPH plate around vegetables and fruit (especially cooked tomatoes), legumes (lentils, chickpeas, beans), nuts and seeds, fish/seafood and extra-virgin olive oil as the main fat.
A Mediterranean chickpea and salmon tray Bake is a great one-pan combo meal for men trying to support prostate and urinary health through diet.
Ingredients: 2 salmon fillets, 1 tin chickpeas, drained and rinsed, 250–300g cherry tomatoes (or chopped tomatoes), 1 sliced red onion, 1 sliced red pepper, 2–3 cloves garlic, 10–15 olives (black or green). Serve with steamed spinach/broccoli (cruciferous vegetables can be beneficial to prostate health).
Pumpkin seeds/oil
Trials show pumpkin seeds and pumpkin seed oil can help to reduce symptom scores in men with BPH (often not as strong as prescription meds, but generally well tolerated). Pumpkin seed oil is best used unheated as a drizzle/dressing.
Roasted veg & halloumi salad with pumpkin seed oil dressing could be an option. Ingredients: courgette, peppers, red onion, aubergine, halloumi (or chicken), rocket/spinach, pumpkin seeds. Dressing: pumpkin seed oil + olive oil + lemon + Dijon + black pepper.