Key takeaways:

Diet is one factor that affects a person’s risk for developing prostate cancer. But studies suggest that eating certain foods may help decrease that risk.
The most promising foods to reduce prostate cancer include specific types of vegetables, spices, and fruits. Protein sources can make a difference, too.
Diets high in red meat, sugar, processed foods, and saturated fats are associated with a higher risk of developing prostate cancer.

Prostate cancer is one of the most common cancers diagnosed in men in the United States. Many factors contribute to prostate cancer, including race, genetics, and age. 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.

Can foods prevent prostate cancer naturally?

Reviewed by Alexandra Schwarz, MD | October 31, 2023

Prevent 100%? Probably not. But reduce the risk? Probably so.

To understand why it’s hard to answer this question, let’s first step back and explain why prostate cancer is a bit different than many other cancers:

It’s so common that most men will develop prostate cancer if they live long enough (80% by age 80).
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. The prostate specific antigen level (PSA) is a blood test that can assess risk of prostate cancer. But it’s notoriously flawed. Prostate MRIs can be helpful, but prostate biopsies ultimately tell who has prostate cancer — and whether it’s aggressive.
Treatments for aggressive prostate cancers range from removing the prostate (prostatectomy) to radiation, chemotherapy, and hormone therapy. Similar types of treatments might be used for the slow-growing prostate cancers, too. But an option for some people with nonaggressive tumors is to simply monitor, a process known as active surveillance.

All this is to say that there are a lot of variables that go into how scientists measure risk in the diagnosis of prostate cancer. This makes the research a little harder to interpret. Below we’ll summarize the best evidence to date on how diet plays a role in the prevention of prostate cancer.

What foods help prevent prostate cancer?

When looking at the hundreds of studies related to diet and prostate cancer, there are several pitfalls. For example, some studies look at preventing prostate cancer, and others focus on lowering PSA levels. And still others evaluate diets of people who have already been diagnosed with prostate cancer.

Keeping that in mind, many studies contradict one another or give a partial picture. The following lays out what’s known — and unknown — about how these foods may affect the risk of prostate cancer.

1. Tomatoes

One of the foods with the most convincing evidence for prostate cancer prevention is the humble tomato. This is because of its level of lycopene, a chemical also found in apricots and watermelon. And interestingly, the helpful compound is easier to absorb when cooked and eaten with oil or fat.

2. 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.”

3. Spices

Many spices have been studied for their anticancer properties. Ginger root, turmeric, black pepper, and red chili pepper in particular slowed or stopped prostate cancer cell growth in laboratory studies, according to research.

4. Apples and bananas

These old fruit standbys get a bump from a couple of positive studies suggesting they 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, extracts of bananas may even help reduce the risk of breast, colon, and skin cancers.

5. Pomegranate

This beautiful red fruit may not be as common on kitchen counters, but some suggest it should be for those who want to prevent prostate cancer. In one study, eating pomegranate seemed to reduce prostate cancer risk. 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.

Not into pomegranates? Walnuts have the same phytochemical compound that helps fight cancer.

6. Soy

In regions where people eat more soy (like Asia), there are far fewer cases of prostate cancer. Soy is a good source of protein, and it also contains isoflavones, another type of phytochemical that could be helpful in preventing prostate cancer. Isoflavones may also help reduce PSA levels. However, once prostate cancer is present, it isn’t clear whether eating soy helps. In clinical trials where men were given soy foods or supplements, results were mixed.

If you decide to increase soy in your diet, look to add foods like tofu, edamame, and soy milk. Studies show that these nonfermented soy foods are associated with a reduced risk of developing prostate cancer, whereas the fermented types (soy sauce, miso, tempeh) don’t show that link.

7. Coffee

Over the last decade, studies of coffee and prostate cancer have been mixed. But currently, the pendulum has swung in coffee’s favor. A 2021 large analysis suggests that coffee consumption may help reduce prostate cancer risk.

8. Green tea

In the early 2000s, small studies suggested that the antioxidants in green tea (called polyphenols) may reduce the risk of getting 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.

9. Mediterranean diet

The Mediterranean diet promotes eating lots of fruits and vegetables, seeds and nuts, whole grains, lean proteins, and low-fat dairy. And one study found that eating in this way may reduce the risk of developing aggressive prostate cancer.

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

While the Mediterranean diet may reduce inflammation, the typical Western diet is considered pro-inflammatory. It has been linked to the development of prostate cancer, other cancers, and health issues like heart disease. The following components of the Western diet are considered most problematic.

Saturated fats

Foods high in saturated fats, especially animal fats, are common offenders when it comes to cancer risk. Examples of foods high in saturated fats include:

Beef
Butter
Whole milk
Ice cream
Cheese

One large study looked at the diet of hundreds of thousands of men who got prostate cancer. It found that those whose diets were highest in saturated fat had a higher risk for advanced and fatal prostate cancer.

It’s worth noting here that the calcium in dairy products (not just the saturated fat) may also be a risk factor for developing prostate cancer. However, data is conflicting, and how calcium might cause this effect isn’t well understood.

Red and processed meats

Studies suggest that eating a lot of red meat (beef, pork, lamb) or processed meats — like hot dogs, bacon, and lunch meats — increases a person’s risk for advanced or aggressive prostate cancer. The way meat is cooked (high-heat grilling) may increase the risk of prostate cancer as well. The majority of results show that eating less red and processed meat is a good idea for those wishing to reduce prostate-cancer risk.

Sugar and refined carbohydrates

Refined carbohydrates are foods like cookies, crackers, chips, white rice, pasta, and white bread. Sugary drinks like soda fall into this category, too. These processed foods seem to increase the risk for prostate cancer when they make up a big part of a person’s diet. Whole-grain options, fruits, and vegetables are better choices to get carbohydrates in the diet.

The bottom line

We don't know everything there is to know about diet and prostate cancer. And, of course, diet is only one piece of the prostate cancer puzzle. But it’s a piece we can change. And studies back some common sense advice, such as eating more fruits and vegetables and limiting those Western diet offenders. Take a look at your eating habits and make adjustments where you’re able. Add a banana. Put broccoli or tofu in the rotation. Cook with more spices. Every little step counts. Besides, even small changes to improve your diet will only help your overall 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:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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