Benign prostatic hyperplasia (BPH), or an enlarged prostate, is a common condition that affects many men as they age—particularly those over 50. While not cancerous, BPH can cause frustrating urinary symptoms, such as frequent nighttime urination, a weak urine stream, or difficulty starting and stopping urination. These symptoms can impact daily life and sleep quality.
Although medications and surgery are available, many men are now exploring natural remedies for enlarged prostate issues. Whether due to side effects, cost concerns, or a desire for holistic care, there’s growing interest in BPH home treatment options that may help ease discomfort and improve quality of life.
In this article, we’ll explore evidence-based natural approaches that may support prostate health and reduce BPH symptoms—ranging from herbal supplements to diet and lifestyle strategies. While not a replacement for professional care, these remedies may offer safe, supportive ways to manage symptoms and promote urinary function.
What Is an Enlarged Prostate?
Benign prostatic hyperplasia (BPH) is a non-cancerous enlargement of the prostate gland, which sits just below the bladder and surrounds the urethra—the tube that carries urine out of the body. As the prostate grows, it can press against the urethra, narrowing the passage and disrupting normal urine flow.
The symptoms of an enlarged prostate can vary but often include:
- A frequent need to urinate, especially at night (nocturia)
- Difficulty starting urination
- A weak or interrupted urine stream
- A sudden, urgent need to urinate
- A feeling that the bladder isn’t fully empty after urinating
BPH becomes more common with age. By age 60, over half of men experience some degree of prostate enlargement. The primary cause is believed to be hormonal changes, particularly the shift in testosterone and dihydrotestosterone (DHT) levels, which influence prostate growth.
While BPH isn’t life-threatening, it can significantly impact comfort, confidence, and quality of life. Recognizing the signs early and understanding what is BPH can help men make informed choices about treatment—whether through medical care or natural approaches.
Top 7 Natural Remedies for Enlarged Prostate
If you’re dealing with benign prostatic hyperplasia (BPH), you’re not alone—millions of aging men experience it. While medications and surgeries are effective, many prefer exploring natural treatments for BPH. Several herbs and nutrients show promise in supporting prostate health and relieving symptoms like frequent urination and a weak urine stream. Below are seven of the best-researched options.
1. Saw Palmetto
Saw palmetto is arguably the most studied herb for prostate health. Extracted from the berries of the Serenoa repens plant, it’s been shown to inhibit 5-alpha-reductase, the enzyme that converts testosterone to dihydrotestosterone (DHT)—a hormone linked to prostate growth.
- Evidence: A meta-analysis published in JAMA found that saw palmetto may improve urinary symptoms and flow rate, though results vary. It’s widely used in Europe as a first-line natural remedy for BPH.
2. Pygeum (African Plum Bark)
Derived from the bark of the African plum tree (Prunus africana), Pygeum has anti-inflammatory and hormone-modulating effects.
- Benefits: Improves urinary frequency, night-time urination, and urine flow.
- Studies: Clinical trials suggest Pygeum may reduce prostate inflammation and improve bladder emptying, especially when taken long-term.
3. Pumpkin Seed Extract
Pumpkin seeds are rich in zinc, essential fatty acids, and phytosterols, which may help shrink the prostate and reduce urinary symptoms.
- Mechanism: Phytosterols may block DHT activity and promote healthy hormone balance.
- Evidence: A 12-month study in Urology International reported a reduction in prostate volume and symptom scores among men taking pumpkin seed extract.
4. Stinging Nettle Root
Often combined with saw palmetto, stinging nettle root (Urtica dioica) is known for its anti-inflammatory and mild diuretic effects.
- How it helps: Reduces nighttime urination, incomplete bladder emptying, and flow hesitancy.
- Research: Some studies show nettle root extract is as effective as finasteride for mild-to-moderate BPH symptoms—with fewer side effects.
5. Green Tea
Green tea is loaded with catechins, powerful antioxidants that support overall prostate health and reduce inflammation.
- Benefit: May slow prostate tissue growth and reduce oxidative stress.
- Clinical insight: A study in Cancer Prevention Research linked green tea catechins with improved urinary symptoms and reduced progression in men with early-stage prostate disease.
6. Lycopene (Found in Tomatoes)
Lycopene is a red pigment and potent antioxidant found in tomatoes and other red fruits. It’s been linked to smaller prostate size and reduced PSA levels.
- Tip: Cooked tomato products (like tomato sauce) deliver higher lycopene bioavailability than raw tomatoes.
- Research: Studies in The American Journal of Clinical Nutrition suggest lycopene may slow BPH progression and improve symptom scores over time.
7. Dietary Fiber & Whole Foods
Don’t overlook the basics—a fiber-rich, whole-foods diet can play a big role in prostate health. High-fiber diets help regulate hormone metabolism, support digestion, and reduce systemic inflammation.
- Examples: Leafy greens, berries, whole grains, and legumes.
- Added benefit: A healthier gut microbiome may improve hormonal balance and reduce inflammatory markers linked to BPH.
These natural remedies for an enlarged prostate offer a gentle, proactive way to manage symptoms and support long-term health. While not a substitute for medical advice, they may complement conventional treatments and help reduce dependence on medications. Always consult your healthcare provider before starting new supplements—especially if you’re already on prostate medications.
Lifestyle Tips for Managing BPH Naturally
Managing benign prostatic hyperplasia (BPH) doesn’t always require medications or surgery. For many men, simple daily habits can make a big difference. These lifestyle changes for enlarged prostate target the root causes of symptoms like frequent urination, urgency, and weak stream—while supporting overall wellness.
🏃♂️ Maintain a Healthy Weight and Stay Active
Excess weight, especially around the abdomen, can worsen prostate symptoms and increase estrogen levels. Regular exercise, such as brisk walking, swimming, or yoga, improves hormone balance, reduces inflammation, and supports healthy bladder function. Aim for at least 30 minutes of movement most days of the week.
☕ Limit Caffeine and Alcohol
Caffeine and alcohol are both bladder irritants and diuretics. Reducing coffee, tea, soda, and alcohol—especially in the evening—can help minimize nighttime trips to the bathroom (nocturia) and bladder urgency.
🚻 Practice Bladder Training
Try gradually extending the time between bathroom visits during the day. This trains your bladder to hold urine longer and may reduce feelings of urgency. Avoid going “just in case,” which can actually make symptoms worse over time.
🧘♂️ Reduce Stress
Chronic stress raises cortisol and other hormones that can indirectly aggravate BPH symptoms. Mindfulness practices like deep breathing, meditation, or tai chi help calm the nervous system and may support holistic prostate support.
By making these changes, you can take a proactive role in managing prostate health naturally—without relying solely on medications. Small shifts add up over time, and consistency is key.
Foods That May Help or Harm
Your diet plays a powerful role in managing benign prostatic hyperplasia (BPH). Choosing nutrient-rich, anti-inflammatory foods can support prostate health, while avoiding certain triggers may reduce urinary symptoms. A well-balanced, plant-forward approach is key to an effective anti-inflammatory diet for the prostate.
✅ Foods That May Help
- Tomatoes – Rich in lycopene, a powerful antioxidant linked to reduced prostate size. Cooked tomatoes (like in sauce or soup) increase lycopene absorption.
- Berries – High in vitamin C and antioxidants that help reduce inflammation.
- Flaxseeds – Contain lignans and omega-3s that may support hormone balance.
- Salmon – Loaded with anti-inflammatory omega-3 fatty acids.
- Broccoli and Cruciferous Vegetables – Help detoxify excess hormones and may lower prostate cancer risk.
❌ Foods to Limit or Avoid
- Processed Meats – Bacon, sausages, and deli meats may promote inflammation.
- High-Fat Dairy – Full-fat milk and cheese have been linked to worsened prostate symptoms.
- Excessive Salt – Can irritate the bladder and increase urinary urgency.
Choosing the right foods for BPH doesn’t have to be restrictive. Focus on whole, unprocessed meals with plenty of colorful vegetables, healthy fats, and lean proteins to keep your prostate—and your body—functioning at its best.
FAQs: Managing Prostate Health Naturally
Can an enlarged prostate shrink naturally?
In some cases, yes. While benign prostatic hyperplasia (BPH) often doesn’t completely reverse without medical intervention, natural approaches like diet changes, regular exercise, and herbal supplements may help reduce inflammation and shrink the prostate slightly. Saw palmetto and lycopene-rich foods like tomatoes have shown mild size-reducing effects in studies.
Are natural remedies as effective as medication?
Natural treatments can provide symptom relief for mild to moderate BPH, especially when paired with healthy lifestyle habits. However, they may not be as potent or fast-acting as prescription medications. For severe symptoms, it’s best to consult a doctor and possibly use natural methods as complementary care.
What is the best time to take prostate supplements?
Most prostate supplements are best taken with meals to improve absorption and reduce the risk of stomach discomfort. Always follow the product’s directions and consult your healthcare provider for personalized timing.
Is it safe to combine herbal and prescription treatments?
It can be, but always consult your doctor first. Some herbs may interact with medications or affect hormone levels. A healthcare professional can help you safely integrate natural remedies into your BPH management plan.
Conclusion: Natural Ways to Support Prostate Health
Managing an enlarged prostate doesn’t always require medication or surgery. Many men find meaningful relief through natural remedies, including herbal supplements, dietary changes, and simple lifestyle adjustments. These approaches can help reduce inflammation, support hormone balance, and improve urinary symptoms over time.
While no remedy works overnight, a consistent, science-informed routine often leads to noticeable improvements in prostate function and overall well-being. From saw palmetto to stress management, each piece plays a role in your health puzzle.
Still, it’s crucial to consult your healthcare provider before beginning any new treatment, especially when combining natural and conventional methods. With the right guidance, home BPH solutions can be both safe and effective—helping you take control of your prostate health naturally.