These Foods May Help Prevent Prostate Cancer

Prostate cancer is one of the most common cancers diagnosed in men in the U.S. Age, family history, genetics, and race can all affect your risk for prostate cancer. But diet can play a role, too. In fact, the Western diet — high in processed foods and low in fresh fruit and vegetables — has been associated with an increased risk of developing prostate cancer.

You can’t change family history or your age. But you have a say in what you eat. And there are a lot of studies trying to figure out just how certain foods could prevent or reduce the risk of prostate cancer. Spoiler alert: It’s really hard to tell with certainty. But we’ll break it down for you.

What foods help prevent prostate cancer?

Research on diet and prostate cancer doesn’t always measure the same outcome. Some studies look at the chance of developing prostate cancer, while others study prostate specific antigen level (PSA) or outcomes among people who already have the disease. 

These outcomes aren’t interchangeable, which helps explain why the findings sometimes conflict. A higher PSA level doesn’t necessarily mean you have prostate cancer, but it can be a sign of prostate cancer or other health issues related to your prostate.

Here’s what researchers know so far about how certain foods relate to prostate cancer: 

• Tomatoes: Some of the most convincing evidence for prostate cancer prevention is around tomatoes. This is because they contain lycopene, a chemical that’s also in apricots and watermelon. Interestingly, lycopene is easier to absorb when you cook it and eat it with oil or fat.

• Cruciferous vegetables: Cruciferous vegetables are also likely to be helpful in preventing prostate cancer. This includes vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage. A 2023 analysis found that “the higher the intake of cruciferous vegetables, the lower the risk of prostate cancer.”

• Spices: Many spices have been studied for their anticancer properties. Ginger root, turmeric, black pepper, and red chili pepper (capsaicin) in particular slowed or stopped prostate cancer cell growth in lab studies. But these results haven’t been seen in humans yet.

• Pomegranate: Research on pomegranate has produced mixed results. Eating pomegranate seemed to lower prostate cancer risk in one study. In another, men with prostate cancer who drank pomegranate juice seemed to have a slower rise in their PSA levels. But another study showed that taking pomegranate extract didn’t show an effect on prostate cancer tissue. 

• Soy: Soy foods contain isoflavones, plant compounds that may help protect against prostate cancer. Studies suggest that nonfermented soy foods, such as tofu, edamame, and soy milk, are associated with a reduced risk of developing prostate cancer. Fermented types, like soy sauce, miso, tempeh, don’t show that link. It’s unclear whether soy can lower PSA levels or help after prostate cancer has been diagnosed. 

• Coffee: Coffee has wide-ranging health benefits. However, studies looking at coffee and prostate cancer have produced mixed results. A 2021 large analysis suggests that drinking coffee may help reduce prostate cancer risk. 

• Green tea: In the early 2000s, small studies suggested that the antioxidants (polyphenols) in green tea may lower the risk of developing prostate cancer. And one study of men with low-grade prostate cancer found that a green-tea-extract supplement slowed their rise in PSA levels. However, a more recent analysis of green tea and prostate cancer gave conflicting results. So the jury is still out on this one.

• Apples and bananas: Some studies suggest that these old fruit standbys could prevent prostate cancer. One study noted that increased apple intake was associated with lower risk of prostate cancer. And bananas may help prevent more than just prostate cancer. According to one analysis of animal and lab studies, extracts of bananas may even help reduce the risk of breast, colon, and skin cancers. But more research is needed to say for sure.

What foods should you avoid to lower your risk of prostate cancer?

A Western-style diet — often high in red and processed meats, refined carbohydrates, and saturated fat — has been associated with several long-term health conditions, including heart disease and prostate cancer. 

Here’s a closer look at foods and drinks that can negatively affect prostate health:

• Saturated fats: Some studies have linked diets high in saturated fat, particularly animal fat, to a higher risk of advanced or deadly prostate cancer. Saturated fat is found in foods such as beef, butter, cheese, and ice cream. Some research has also associated high calcium intake from dairy products with prostate cancer. But the findings are mixed and researchers don’t fully understand the possible connection.

• Red and processed meats: Studies suggest that eating a lot of red meat or processed meats increases your risk for advanced or aggressive prostate cancer. How you cook meat — such as high-heat grilling — may increase your risk of prostate cancer as well. Most results show that eating less red and processed meat is a good idea for people who want to lower their risk. 

• Sugary foods and drinks: Consuming too much sugar has been linked to elevated PSA levels. This includes sugar-sweetened drinks like soda and energy drinks along with many processed foods and desserts. 

• Fried foods: From french fries and fried chicken to potato chips and corn dogs, fried foods have risks for your health in general and your prostate specifically. Research has found that people who eat more fried food have a 35% increased rate of prostate cancer.

Can foods prevent prostate cancer naturally?

No food or diet can eliminate your risk of prostate cancer. Lots of things go into your risk of developing prostate cancer. And there isn’t a clear cause-and-effect link between diet and prostate cancer. That said, the foods you eat may impact your risk of developing it.

To understand why this question is tricky, let’s take a step back and explain why prostate cancer is a bit different than many other cancers:

• Prostate cancer is very common. By age 80, about 8 in 10 men will develop prostate cancer. This includes small and slow-growing cancers.

• Only a fraction of prostate cancers are aggressive. For most men, prostate cancer is so slow-growing that it doesn’t shorten their life span.

• Diagnosis of prostate cancer isn’t always easy or straightforward. PSA level testing can assess risk of prostate cancer, but it isn’t perfect. Prostate MRIs can be helpful, but prostate biopsies may be needed to confirm a diagnosis — and tell if the cancer is aggressive.

Should I use supplements or herbal remedies to prevent prostate cancer?

Supplements and herbal remedies haven’t been shown to prevent prostate cancer. In fact, some may even be harmful. For example, vitamin E supplements increased the risk of prostate cancer in a large clinical trial. And selenium supplements can present a risk for some people. 

In general, it’s better to get your nutrients from food when possible. Make sure to talk with a healthcare professional before starting a supplement for prostate health. 

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Written by:

Shane McCarthy, DO

Shane McCarthy, DO, practices full-spectrum family medicine and is board certified through the American Board of Family Medicine. She has over 20 years of experience.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Farzon A. Nahvi, MD

Farzon Nahvi, MD, is an emergency medicine physician and author of “Code Gray: Death, Life, and Uncertainty in the ER.” He works at Concord Hospital in Concord, New Hampshire, and teaches at the Geisel School of Medicine at Dartmouth.

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