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Food and premature ejaculation: What to eat and what to avoid

The lowdown on the best (and worst) foods for premature ejaculation.

Written by
Imogen Kars
Medically reviewed by
Last updated
October 16, 2023
min read
Food and premature ejaculation: What to eat and what to avoid
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Ever been in the throes of passion and your penis just doesn't want to cooperate?

Maybe you finished up a little quicker than you would have liked, or maybe you prematurely ejaculated as soon as you got going?

No matter your story, premature ejaculation (PE) is a common issue. While there are many definitions and scenarios which could be considered PE, it generally refers to the act of ejaculating sooner than you expected to.

Other tell-tale signs of PE are ejaculation with minimal stimulation and/or the situation becoming an issue for you or your partner.

Sexual intercourse issues are never fun, but it's important to know that premature ejaculation doesn't mean something is wrong with you.

As the most common sexual performance problem in the world, at least one in three to one in five men experience it between the ages of 18 and 59.

Stemming from a range of reasons, premature ejaculation can be either lifelong or acquired. A case of PE is considered lifelong if it is present from the very first time someone has a sexual experience, whereas an acquired case can develop at any time for a number of reasons.

Premature ejaculation can also be generalised (where it happens in every sexual performance regardless of partner or environment) or situational (occurring with only some instances of sexual activity, environments or partners).

In many cases, PE can happen within 30 seconds to a minute of sex but for some men, ejaculation may occur before penetration.

It's important to note here that most sexual experiences aren't anything like the movies — the average time it takes before a man ejaculates is between four and five minutes.

What causes early ejaculation?

Just like most issues of this nature, the cause of PE is different for everyone.

For some, it can stem from issues related to the molecules that are responsible for that signal between nerves, while others might be psychological causes or abnormal hormone levels.

There is a wide range of physical and psychosomatic reasons for not being able to control ejaculation and as such, each issue needs to be treated with the individual in mind.

Interestingly, around one in three men who experience premature ejaculation also have issues with erectile dysfunction.

Coincidence? Probably not, especially considering that erectile dysfunction can also cause acquired premature ejaculation. It's not always the case but it happens.

The two problems are rooted in similar veins and while the exact cause of premature ejaculation is unknown, most expert advice pins it down to emotional issues like low self-esteem, male libido levels and anxiety over sexual performance.

Longer-term emotional issues like chronic stress, depression and anxiety can also contribute to male sexual dysfunction like PE.

The good news is that premature ejaculation is extremely treatable. Pilot's personalised PE treatment plan means our Australian practitioners find a solution for you based on your own experience. And, the whole process is online so you don't have to worry about making an appointment or any potentially awkward conversations. Seeking treatment for PE is nothing to be embarrassed about, but we understand not wanting to go over it in the doctor's office.

Foods that can help with premature ejaculation

While most methods to treat premature ejaculation focus on medicine or emotional work, new research shows that food also has a major effect on sexual wellness.

We're here to give you the lowdown on the best foods for premature ejaculation, so you can get back to your full sexual capacity in no time.

So how on earth could changing your diet prevent PE? Well, the food we eat has more of an effect on our body and its functions than most of us would care to believe.

According to new research (including this one done on rats), changing your dietary habits is a great way to delay ejaculation.

Right off the bat, food items rich in zinc are a great way to gain greater control over your penis function. The trace element in zinc-rich foods is known for supporting sexual stamina and can relieve problems related to premature ejaculation.

Magnesium is also another winner when it comes to its positive effect on early ejaculation. Known to boost testosterone levels, magnesium could be an incredible tool in premature ejaculation treatment.

Adding food rich in vitamins like zinc and magnesium to your daily diet is a great way to treat your sexual dysfunction through your dinner plate so try to include green leafy vegetables, fruits, legumes, nuts, seeds and salmon where possible.

To help you on this journey, we've created a list of foods that are rich in all of the good vitamins and minerals and could help with the prevention and treatment of PE. The foods include:

Dark chocolate

Touted as one of the world's favourite superfoods thanks to its aphrodisiac properties, dark chocolate is well known for helping to improve your mood by lowering your stress levels.

Dark chocolate contains L-arginine and phenylethylamines, two properties that are said to be great for men's health — especially when it comes to lifelong premature ejaculation.

While the link between dark chocolate and PE is still being explored, a 2016 study did find that the sweet treat could increase levels of serotonin and boost your mood, which could be helpful when treating the more mental impacts of PE.


We all love a good banana, but did you know it has a knack for treating sexual issues? Containing a nifty little enzyme called bromelain, bananas are known to help increase one's libido, which is helpful when dealing with PE.

Our hot tip? Add a banana to your daily routine and see if you can notice any difference.


Another high vitamin food that can help in the prevention of premature ejaculation is avocado. As an excellent source of vitamin C, B and K, avocados are also great at regulating blood circulation, which is great when the blood is needed for certain organs.


As a vegetable high in vitamin A and C, asparagus can aid in increasing sperm count, improving the blood flow to the penile muscles and could potentially help end premature ejaculation issues. It also helps with hormonal imbalance by regulating testosterone levels.

Ready to get your self-confidence back? Get munching on some asparagus!


Carrots can be helpful when dealing with PE. Rich in beta carotene and a wealth of antioxidants that are great for your skin and eyes, carrots can treat premature ejaculation thanks to the presence of carotenoids and flavonoids which are said to improve muscle strength in the penis.

What foods should you avoid?

Just like every health issue, if you're looking to cure premature ejaculation, there's a short list of foods you should generally steer clear of.

Avoiding fast food is a great first step to treating sexual issues like premature ejaculation — usually featuring a high fat and salt content, fast food can make your body more sluggish, slow and it can even affect blood circulation!

On top of that, avoiding sugar is another tip that shouldn't be taken lightly when it comes to premature ejaculation.

Sugar has been found to be extremely detrimental to your health as it can mess with your metabolic functions, increase your weight and it can even play a role in issues like premature ejaculation or erectile dysfunction!

As foods high in sugar give you a boost of energy before catapulting you into a sugar crash, getting it on after a sweet treat could make you a little more trigger-happy than usual.

Can premature ejaculation be cured?

Whether premature ejaculation can be completely cured or not is dependent on a wide range of factors — but the great news is that most of its causes can be managed without too much trouble.

Treatment depends on where the issue stems from, so getting in touch with a trusted health professional is a great idea.

Treatments for both lifelong and acquired premature ejaculation include:

  • Behavioural techniques: There are a number of techniques that you can learn in order to control ejaculation and last longer from the get-go. The Masters and Johnson 'squeeze' technique involves squeezing the tip of your penis before ejaculation to lessen the urge while the Semans 'stop-start' technique involves learning to control the sensations prior to orgasming.
  • Psychological support: For a lot of men, premature ejaculation stems from psychological issues. Exploring underlying issues and anxieties surrounding sex with a trusted therapist can make a world of difference for your sex life.
  • Work on reducing penile sensation: While it sounds counter-intuitive, using local anaesthetic sprays and creams can stop you from ejaculating too soon. You can also try using two condoms at a time as this is known to help greatly reduce penile sensation, too.
  • Explore whether erectile dysfunction is an issue: As both premature ejaculation and erectile dysfunction are often interlinked, getting help and support for erectile dysfunction can sometimes help with the PE experience so you can put the pep back into your penis in no time.

Can you stop premature ejaculation immediately?

While premature ejaculation can be stopped in its tracks, it's important to note that there is no immediate cure. As a sexual issue with multi-faceted layers, tackling premature ejaculation can take a little bit of time.

But, with some patience, some lifestyle changes and help from a Pilot practitioner, premature ejaculation can become a thing of the past.

When should you seek professional help?

Premature ejaculation is not only a physical experience but can also affect your relationship, your mental health and your self-confidence.

If you're experiencing PE and are ready to seek help, Pilot is at your service. You can complete the online assessment today and one of our Australian pracitioners will create a personalised treatment plan for you.

While Australian law prohibits us from naming specific treatments until after your practitioner consultation, it often includes a mixture of oral medication as well as non-medical tools and resources.

If you find it awkward, strange or scary asking for support, remember you're never the only one ejaculating a little early. And, Pilot's online consultation and discreet delivery of your personalised treatment medication mean it will stay between you and your practitioner.

Photo Credit: NBC

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