br br Even though the symptoms of an enlarged prostate (aka benign prostatic hyperplasia or BPH) are not life-threatening, they can put a significant cramp in your lifestyle. And who needs that? br br Typical BPH symptoms, including a weak urine stream, inability to empty your bladder completely, getting up multiple times a night to urinate, and urinary hesitation, can also place unhealthy stress on your prostate and urinary tract. br br And it’s important to know that even if you’ve not been diagnosed with BPH, you can experience the symptoms of an enlarged prostate even though the gland is of normal size. br br Fortunately, the following suggestions on how to shrink the prostate can help put an end to your sleepless nights, improve and support your prostate health and help prevent possible future prostate health issues. br br Choose foods that can reduce inflammation and help with better prostate health br For better prostate health you want to choose foods that can reduce inflammation or at least not promote it. These foods are largely found in the Mediterranean diet, which includes oily fish (rich in anti-inflammatory omega-3 fatty acids), lots of fruits and vegetables, whole grains (stick to gluten-free if possible), and foods that provide healthy fats such as avocados, olives, nuts, and seeds. br br Avoid foods that can irritate and harm the prostate br Certain types of foods are unfriendly not only for your prostate but overall health as well. For example, spicy foods can worsen symptoms of prostatitis, while processed foods, artificial sweeteners, sugary foods, dairy products, red meat, and fried foods can promote inflammation. br br Alcohol also is best to avoid, but if you must, no more than two drinks daily. Caffeinated beverages such as coffee, tea, and some energy drinks also can exacerbate urinary tract symptoms. br br Plant protein is a better choice than animal protein br To protect your prostate, get the majority of your protein from plants rather than animals. Animal protein typically comes from red meat and dairy products. (Fish, with its inflammation-fighting omega-3 fatty acids, is an exception.) br br Both red meat and dairy foods are associated with inflammation. In addition, consumption of red meat is associated with an increased risk of prostate cancer, while dairy foods were recently shown to significantly increase the risk of dying among men who had been diagnosed with prostate cancer. Plant protein sources include beans, amaranth and quinoa, seeds (e.g., chia, hemp, pumpkin), lentils, and fermented soy.