The “Do” List: Foods That Work With You, Not Against You, in Prostate Cancer

When you’re facing prostate cancer, every decision matters—including what you eat.

But let’s make one thing clear: food is not a cure. It’s a lever. A daily decision that can either push your body closer to balance, or further into dysfunction. In my practice at Intellectual Medicine, I teach men how to take strategic action—not just follow trends.

This list isn’t about dieting. It’s about reinforcing the biochemical environment that keeps your cells resilient, your hormones balanced, and your inflammation in check. When chosen wisely and consumed consistently, these foods can help slow the terrain cancer thrives in—without compromising strength or sanity.

Cruciferous Vegetables: Your Detox and Hormone Allies

Broccoli, Brussels sprouts, kale, cabbage—these aren’t just side dishes. They’re active participants in estrogen metabolism and liver detoxification. The sulforaphane and indole-3-carbinol in these vegetables have been studied for their cancer-slowing potential.
Petteruti Tip: Lightly steam or blend into a smoothie to preserve anti-cancer benefits and support digestion.

Allium Vegetables: Garlic That Fights Back

Onions, garlic, leeks—these are rich in compounds like allicin and quercetin that help modulate immune activity and reduce inflammation. They’re also heart-protective, which matters if you’re on testosterone therapy.
Petteruti Tip: Let chopped garlic sit for 10 minutes before cooking to activate powerful enzymes.

Berries: Small But Strategic

Rich in antioxidants like anthocyanins and ellagic acid, berries help repair DNA and lower oxidative stress—without spiking blood sugar.
Petteruti Tip: Keep a handful of organic berries in your daily routine. Not sweet treats—cellular tools.

Green Tea & Matcha: Drink for Defense

Loaded with EGCG, these are not your average drinks. EGCG helps slow tumor progression, reduce PSA, and support insulin sensitivity.
Petteruti Tip: Drink 2–4 cups daily. Matcha packs more punch per ounce.

Omega-3-Rich Fish: Inflammation’s Natural Antidote

Wild-caught salmon, sardines, anchovies—all excellent sources of EPA and DHA that help balance the omega-6 heavy Western diet.
Petteruti Tip: If you don’t eat fish often, supplement with at least 1,000 mg of combined EPA/DHA daily.

Fermented Foods: Feed the Gut, Support the System

Kimchi, sauerkraut, kefir—these support gut integrity, immune signaling, and hormone detox.
Petteruti Tip: Add a tablespoon or two daily to start; build slowly for best results.

Herbs & Spices: Medicine in Your Spice Rack

Turmeric, ginger, rosemary, oregano—these are not just flavorings, they’re tools. Turmeric’s curcumin modulates inflammatory genes like NF-kB and COX-2.
Petteruti Tip: Combine turmeric with black pepper to boost absorption.

Nuts & Seeds: Micronutrient Dense, Hormone Friendly

Flaxseeds, pumpkin seeds, walnuts, chia—all loaded with zinc, lignans, fiber, and omega-3s. Great for hormone support and prostate health.
Petteruti Tip: Just a tablespoon or small handful per day is enough. Keep it raw or lightly toasted.

Healthy Fats: Hormone-Building Fuel

Olive oil, avocado, coconut oil, grass-fed ghee—these support cellular membranes and hormone synthesis.
Petteruti Tip: Drizzle olive oil liberally, but don’t cook it at high temps.

High-Fiber Plants: Cancer Slows Down in a Clean System

Greens, beans, oats, lentils—fiber helps shuttle excess estrogen out of your body and supports gut health.
Petteruti Tip: Increase gradually and hydrate well to avoid bloating.

Medicinal Mushrooms: Ancient Allies, Modern Evidence

White button, turkey tail, maitake, shiitake—these mushrooms contain compounds like PSK and AHCC that support immune surveillance.
Petteruti Tip: Use mushrooms regularly in your meals—or add them as part of a targeted supplement regimen.

Soy (Isoflavones): Hormonal Modulators, Not Hormone Bombs

Genistein and daidzein in soy influence cell signaling and hormone metabolism—potentially slowing tumor growth.
Petteruti Tip: Choose non-GMO, organic sources like edamame, tofu, and tempeh. Moderate amounts can be strategic—not scary.

Polyphenols: The Subtle Powerhouse

Found in green tea, dark chocolate, berries, olive oil, and colorful veggies, polyphenols protect DNA and slow tumor-supporting processes like angiogenesis.
Petteruti Tip: Eat the rainbow—deep colors mean deeper benefits. Food isn’t just fuel—it’s information for your cells.

Final Thought:
You don’t need a perfect diet. You need a smart one. The kind that works with your body and against the disease. These foods help create a cellular and hormonal terrain that’s less inviting to cancer and more supportive of your long-term health and vitality.

This isn’t about fear—it’s about clarity. And clarity begins on your plate.

— Dr. Stephen Petteruti
Author of Fight Cancer Like a Man

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Your next move doesn’t have to be radical—it just has to be strategic.