NEWS Fitness and Nutrition News Plant-Based Diet Lowers Risk of Aggressive Prostate Cancer, Study Says By Cara Rosenbloom, RD Cara Rosenbloom, RD Facebook LinkedIn Twitter Cara Rosenbloom RD is a dietitian, journalist, book author, and the founder of Words to Eat By, a nutrition communications company in Toronto, ON. Learn about our editorial process Published on December 22, 2021 Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Elaine Hinzey, RD Fact checked by Elaine Hinzey, RD LinkedIn Elaine Hinzey is a registered dietitian, writer, and fact-checker with nearly two decades of experience in educating clients and other healthcare professionals. Learn about our editorial process Print jenifoto / Getty Images Key Takeaways A plant-based diet includes plenty of antioxidant-rich and anti-inflammatory vegetables, fruits, beans, nuts, and whole grains.A new study shows that plant-based diets are associated with a lower risk of aggressive prostate cancer, and a lower risk of fatal prostate cancer for men under age 65.Plant-based diets are helpful at combatting cancer because they contain vitamins, minerals, fiber, and phytochemicals. Prostate cancer is the second most common cancer in American men, after skin cancer. In 2021, about 248,500 men were diagnosed with prostate cancer, and about 34,000 men died of the disease. A new study published in the American Journal of Clinical Nutrition shows that a plant-based diet may blunt severe forms of prostate cancer and lower the risk of death from this disease. "When looking at plant-based diets, we tend to see less processed options and more of an emphasis on whole foods, including fruits, vegetables, whole grains, nuts/seeds, and legumes," says Julie Balsamo, MS, RDN, a registered dietitian with Nutrition By Julie. About the Study For this prospective study, researchers used data from Health Professionals Follow-up Study, which followed 47,239 men over 28 years. Every 4 years, the men in the study filled out food frequency questionnaires to track their dietary habits. Researchers were looking for associations between plant-based diets and the risk of advanced, lethal, and fatal prostate cancers among men of different ages. The researchers found that eating more plant-based foods was associated with a lower risk of advanced, lethal, and fatal prostate cancer for men aged 65 or younger. The associations were not found in men over age 65. Rayna McCann, MS, RDN, CSO, CDN It is not the least bit surprising that this new study shows a lower risk of prostate cancer linked to a plant-based diet since plant-based foods are filled with fiber, phytochemicals, vitamins, and minerals. — Rayna McCann, MS, RDN, CSO, CDN In men younger than 65, those who ate the most plant-based foods had a statistically significant reduction in risk of advanced prostate cancer, lethal prostate cancer, and death from prostate cancer compared with those eating fewer plant-based foods. In fact, their risk was reduced by more than one-third. "It is not the least bit surprising that this new study shows a lower risk of prostate cancer linked to a plant-based diet since plant-based foods are filled with fiber, phytochemicals, vitamins, and minerals," says Rayna McCann, MS, RDN, CSO, CDN, a board-certified specialist in oncology nutrition and the founder of Happy Healthy Nutrition, LLC in Long Island, New York. High Vegetable and Fruit Intake Lowers Risk of Depression, Study Shows Why Plant-Based Eating Is Beneficial A plant-based diet is one that includes mostly foods of plant origin, such as vegetables, fruits, whole grains, beans, lentils, nuts, and seeds. Some plant-based diets are exclusively vegan and contain no animal-based foods, while other people choose mostly plants, but also include smaller amounts of poultry, fish, meat, dairy, or eggs in their eating plan. Plant-based diets are helpful as cancer-fighters because they contain vitamins, minerals, fiber, and phytochemicals, such as carotenoids, lycopene, indoles, and flavonols, explains Balsamo. "Lycopene, the bright red pigment found in tomatoes and watermelon also has been shown to be beneficial in terms of protecting against prostate cancer," says Balsamo. Fruits, vegetables, beans, nuts, seeds, and whole grains also are naturally high in fiber, she adds. Research has shown that a high-fiber diet may reduce hormone levels that could be involved in the progression of prostate cancer. Fiber also helps to remove toxins in our body by keeping the digestive system regular. "As a general recommendation, aim for at least 25 grams of fiber a day from whole food sources," Balsamo says. Plant-Based Diet When You’re Younger Could Prevent Heart Issues Later, Study Says How Dairy Affects Prostate Risk The American Institute for Cancer Research says that there is limited and suggestive evidence that diets high in dairy products or calcium may increase prostate cancer risk. This information is based on older studies, which found that men who drink two or more cups of whole milk daily had a greater risk of developing advanced prostate cancer. Studies in more recent years have found this not to be the case. To date, the research on dairy, calcium, and prostate cancer is mixed. A systematic review on dairy and prostate health from 2020 indicates that there are no formal clinical recommendations regarding the consumption of dairy products for people at risk for prostate cancer or who have a history of prostate cancer. More research is needed to determine the connection. What Is a Dairy-Free Diet? How to Add More Plants to Your Diet Eating more plants is a great start, whether you choose to also eat animal-based foods or not. Studies show that the Mediterranean diet, which is mostly plant-based but does include some animal foods, is also associated with a lower risk of prostate cancer progression, because of its anti-inflammatory properties. So, you do not need to be fully vegan to reap the benefits of eating more plants. Julie Balsamo, MS, RDN The ideal diet for prostate cancer prevention would be primarily plant-based, focusing on fruits, vegetables, nuts and seeds, whole grains, and legumes with a moderate intake of lean proteins, low-fat dairy, and seafood. — Julie Balsamo, MS, RDN "In my professional opinion, the ideal diet for prostate cancer prevention would be primarily plant-based, focusing on fruits, vegetables, nuts and seeds, whole grains, and legumes with a moderate intake of lean proteins, low-fat dairy, and seafood," says Balsamo. Fewer than 1% of participants in the prostate cancer study followed a strict vegetarian or vegan diet, but simply eating more plants had positive results. There is no pressure to be totally vegan to see benefits. "Start your nutrition plan where you're at," says McCann. "Try basing your meals around plant-based foods. Small changes are still changes." It also might help to think of it as eating a plant-centered diet. McCann indicates some of her clients find this concept less daunting and helps them create meals with their favorite vegetables, beans, and grains. "If you hate kale, don't eat kale," says McCann. "Find plant-based foods that you enjoy. It's a lifestyle and the choice is yours!" Vegetables are Associated with Happiness, Study Says What This Means For You This study provides evidence that eating more plant-based foods is associated with a lower risk of aggressive forms of prostate cancer, with a stronger benefit among men under age 65. If this is your age range, consider adding more vegetables, fruit, beans, nuts, and whole grains to your diet, while cutting back on animal-based foods such as meat and dairy. Talk to a healthcare provider or a registered dietitian before making any significant changes to your eating plan. Mediterranean Diet Helps Slow Early-Stage Prostate Cancer, Study Shows Was this page helpful? Thanks for your feedback! Get one simple hack every day to make your life healthier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Cancer Society. Key statistics for prostate cancer. Loeb S, Fu BC, Bauer SR, et al. Association of plant-based diet index with prostate cancer risk. The American Journal of Clinical Nutrition. Published online November 13, 2021. doi:10.1093/ajcn/nqab365 Harvard Health Publishing. What is a plant based diet and why should you try it? Chen P, Zhang W, Wang X, Zhao K, Negi DS, Zhuo L, Qi M, Wang X, Zhang X. Lycopene and risk of prostate cancer: A systematic review and meta-analysis. Medicine (Baltimore). 2015 Aug;94(33):e1260. doi: 10.1097/MD.0000000000001260 Sawada N, Iwasaki M, Yamaji T, Shimazu T, Sasazuki S, Inoue M, Tsugane S; Japan Public Health Center–based Prospective Study Group. Fiber intake and risk of subsequent prostate cancer in Japanese men. Am J Clin Nutr. 2015 Jan;101(1):118-25. doi: 10.3945/ajcn.114.089581 Academy of Nutrition and Dietetics. Easy ways to boost fiber in your daily life. American Institute for Cancer Research. Prostate cancer key findings. Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. 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