Prostate cancer doesn’t begin with a symptom — it often begins in the quiet, daily routines of life. The breakfast you grab on your way out the door, the takeout you order after a long day, the foods you rely on when money or time are tight. These choices add up over months and years, and emerging research shows that diet plays a much bigger role in prostate cancer risk than most people realize.1
This matters because prostate cancer is not only one of the most common cancers among men, it also disproportionately harms Black men who are diagnosed younger, face more aggressive disease, and experience higher death rates.2
Understanding how food shapes prostate health is one of the most powerful prevention tools available. And it’s a tool everyone can access, no matter their income, lifestyle, or family history.
Before we look at what foods may be increasing risk, let’s understand what’s happening inside the body.
What Prostate Cancer Is and Why Prevention Matters Early
The prostate is a small gland responsible for producing seminal fluid that protects and supports sperm.3 Prostate cancer begins when cells inside this gland grow uncontrollably. Because the prostate is deep inside the pelvis, signs often don’t appear until the cancer has grown significantly.3
Risk increases with age, family history, chronic inflammation, hormonal changes, and environmental exposures and diet is intertwined with all of these factors.1
Over decades, what we eat can change the chemistry of the prostate itself, sometimes creating the conditions where cancer can grow unnoticed.
How Diet Influences Prostate Cancer Risk
Food influences inflammation, hormone levels, DNA repair, and the body’s ability to fight off abnormal cell growth. Several large studies show clear patterns:
- High intake of red and processed meats increases prostate cancer risk
Men who regularly eat beef, pork, hot dogs, sausage, or deli meats (especially when cooked at high temperatures) have higher rates of prostate cancer.1 That’s because these meats create chemicals called heterocyclic amines and PAHs (Polycyclic Aromatic Hydrocarbons) that damage DNA.1
- Saturated fats and fried foods increase inflammation
Diets high in fried chicken, fast food, heavy dairy, butter, and cream aren’t just hard on the heart, they also increase oxidative stress in prostate cells. Chronic oxidative stress makes it easier for cancer to develop.1
- Low fruit and vegetable intake reduces protection
Tomatoes, leafy greens, berries, cruciferous vegetables (like broccoli), and citrus fruits all contain antioxidants that protect prostate cells from damage.1 Diets lacking these foods leave cells more vulnerable.1
- Sugary beverages and desserts increase insulin and inflammation
High insulin levels, driven by sugar-rich diets, are linked to the growth of several cancers, including prostate cancer.1
- Heavy dairy intake may increase risk
Some studies suggest that whole milk and high-dairy diets may stimulate hormone changes associated with prostate cancer.1 None of these foods cause cancer alone. But together, especially when eaten frequently, they create an internal environment where cancer has an easier time forming.1
Why Black and Brown Communities Face an Even Higher Dietary Risk
Black men are 70% more likely to develop prostate cancer and more than twice as likely to die from it.2 Food access and systemic inequities deepen this divide.
Many Black and Brown neighborhoods are filled with fast food restaurants but lack affordable grocery stores. Fresh produce is often expensive, while processed foods are heavily advertised and widely available.2
When you combine that with medical bias, delayed screening, chronic stress, and higher rates of hypertension (high blood pressure) and diabetes, the risk multiplies.2
Understanding how diet influences prostate cancer is not about blame, it’s about giving people the information needed to shift their future health.
Building a Prostate-Healthy Plate
Supporting prostate health is not about cutting out everything you enjoy. It’s about shifting the balance toward foods that reduce inflammation and protect cells.4
Here are simple, realistic, budget-conscious ways to build meals that help protect your prostate:
1. Choose lean proteins over red and processed meats
Instead of beef, pork, or deli meat, try:
- Chicken thighs (cheaper than breasts)
- Canned tuna or salmon
- Frozen fish filets
- Beans, lentils, and chickpeas (high-protein, low-cost)
- Tofu or tempeh
Budget-friendly meal idea: This week, try preparing baked chicken thighs with roasted tomatoes and brown rice. This option is not only satisfying but may also help to reduce inflammation in your body.4
2. Add more fruits and vegetables every day
Color equals protection. Tomatoes, spinach, kale, broccoli, bell peppers, and berries all provide antioxidants that help protect the prostate’s DNA.4
Budget-friendly tips: Frozen vegetables are just as nutritious as fresh and often half the price. Canned tomatoes are rich in lycopene, one of the top prostate-protective nutrients.4
Meal idea: This week, try swapping fast food with Whole-wheat pasta with canned tomatoes, spinach, olive oil, and garlic.
3. Swap fried foods for roasted or air-fried alternatives
This reduces the harmful compounds produced during deep frying.4
Meal idea: Commit to swapping fried foods with air-fried chicken tenders with steamed broccoli and sweet potatoes.
4. Reduce sugary beverages and drink more water
High-sugar diets drive inflammation and insulin resistance.4
Budget-friendly swap: Infuse water with lemon, lime, mint, or berries instead of buying sweetened drinks.
5. Choose healthier fats that calm inflammation
Olive oil, nuts, seeds, and avocados help balance hormones and reduce oxidative stress.4
Meal idea: Try making salmon (fresh or canned) with quinoa and a side salad drizzled with olive oil.
How to Know If Your Diet May Be Increasing Your Risk
If your meals frequently revolve around red meat, fried foods, takeout, heavy dairy, or sugary drinks, you may be creating conditions that support prostate cancer development.4
Even small daily shifts can make a meaningful difference for long-term health.
A Call to Action for Our Community
Prostate cancer prevention begins long before symptoms appear and long before your first PSA test. Diet is one of the most powerful tools men have to protect their health, especially Black and Brown men who face higher risk and more aggressive disease.2
Today is an opportunity to take one small step toward a healthier plate and a healthier future. Whether you choose one budget-friendly swap, add more vegetables this week, or commit to reducing fried foods, every action matters.
Inside the NOWINCLUDED app, let us know: What prostate-healthy meal will you be making this holiday season or as we step into 2026? Your ideas might inspire someone else on their prevention journey.
Your food is powerful, your knowledge is powerful, and your community is here to support you every step of the way.
References
- Babakhanlou, R., & Gowin, K. (2025). The Impact of Diet and Nutrition on Prostate Cancer – Food for Thought? Current Oncology Reports. doi:10.1007/s11912-025-01641-x
- Lillard, J. W., Moses, K. A., Mahal, B. A., & George, D. J. (2022). Racial disparities in Black men with prostate cancer: A literature review. Cancer. doi:10.1002/cncr.34433
- CDC. (2025, February 11). Prostate Cancer Basics. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/prostate-cancer/about/index.html
- MSK. (2024, May 29). Nutrition and Prostate Cancer: Making Healthy Diet Decisions. Retrieved from Memorial Sloan Kettering Cancer Center (MSK) : https://www.mskcc.org/cancer-care/patient-education/nutrition-and-prostate-cancer
