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15 Foods That Make Your Butt Bigger

7 min read
foods that make your butt bigger
Melissa Mitri post Reviewer Melissa Mitri post Reviewer
Verified by Melissa Mitri
MS, Registered Dietitian, Former President of CT Academy of Nutrition & Dietetics

Table of Contents

Having a toned and round butt is a dream for many women. But did you know that what you eat can significantly affect the size and shape of your glutes? Yes, you read that right – your diet plays a crucial role in determining how your butt looks. 

In this article, you will learn 15 foods that can help you make your butt bigger and achieve the round, firm look you desire.

Choosing the Right Foods to Grow the Glutes

Having a toned and shapely butt is a fitness goal for many people. However, obtaining these results requires way more than just doing squats and lunges. In fact, the way your glutes look heavily depends on your diet too.  

Before we discuss what foods can help you make your butt bigger, it’s essential to understand some basic nutrition principles.

  • Protein is essential for muscle growth and repair but also aids in satiety as it keeps you full for longer. Foods high in protein, such as eggs or chicken breast, are the best booty-growing foods, as they support muscle building and repair when associated with resistance training. [1] 
  • Nutrient density. Nutrient-dense foods provide more vitamins, minerals, and other essential nutrients per calorie compared to nutrient-poor foods. These are particularly important to support our biological functions, including muscle growth Examples of nutrient-dense foods include fruits, vegetables, lean proteins, and whole grains. [2]
  • Complex carbohydrates. Carbohydrates aid in muscle-building processes, providing sustained energy for workouts and stimulating insulin production. This has an anabolic effect, stimulating the body to build muscle. [3]
  • Healthy fats. These fats are important for hormone production and overall health. They also provide needed energy, which is essential when you’re working to build muscle. [4]
  • Fiber. Fiber supports good digestion, helps regulate blood sugar levels, and promotes satiety. Including fiber-rich foods in your diet, such as vegetables, pulses, or fruit, can support your overall physical health, including the health of your muscles. [5]

15 Foods That Make Your Butt Bigger

Below you can find a list of foods you should start including in your diet for a bigger butt. 

the image illustrates 15 foods that make your butt bigger like salmon, chicken breasts, quinoa, avocado, sweet potato, eggs, etc

1. Salmon

Salmon is a protein-packed food that also contains essential fatty acids. This is an oily fish with more calories than chicken or white fish, so it can help you achieve your calorie requirements more effectively when aiming to increase the size of your glutes. 

2. Avocado

Avocado is one of the main foods to eat to make your butt bigger, as it provides a fair amount of healthy fats and calories. Avocados are also rich in micronutrients like vitamins E, K, and B6, which provide numerous health benefits while helping you achieve a calorie surplus to grow your butt.

3. Spinach

Spinach is a low-calorie leafy green packed with fiber, vitamins, and minerals. It is rich in calcium, which has a key role in muscle contraction and, therefore, can support you in your natural butt enhancement journey. [6] [7]

4. Eggs

Eggs are an excellent food source of protein and contain amino acids that aid in muscle growth, which is ideal for booty gains. Consuming eggs regularly can help build and strengthen your glutes if associated with resistance training. [8] 

5. Oatmeal

Oatmeal is a complex carbohydrate that provides sustained energy and essential nutrients. Because of this, it is a great food to get a bigger butt as it enables you to train heavily at the gym. It also contains fiber that helps you feel full for longer, preventing overeating and excess weight gain. [9]

6. Almonds

Almonds are packed with healthy fats, are a source of protein, and provide other essential nutrients. They can be a great source of energy from fats, so they can be an effective aid to achieve optimal energy levels to perform intense glute workouts. 

7. Brown Rice

Brown rice is a whole grain rich in fiber, vitamins, and minerals. This type of rice is a great source of carbohydrates, which provide you with sustained energy, which is essential when hitting the gym.

8. Chicken Breast

Chicken breast is the holy grail for bigger glutes, as it is an excellent source of lean protein that can help you build and strengthen your muscles. It is a favorable protein source thanks to it being low in calories and providing all the essential amino acids. [10]

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9. Quinoa

Quinoa is a pseudo-cereal and an excellent plant-based source of protein that can help build muscle mass in your glutes. It’s also rich in fiber, calcium, and iron, making it an all-around superfood for your body. [11]

10. Peanut Butter

Among the best foods that make your buttocks grow, peanut butter is one of the top on our list. This nut butter is an excellent source of calories and healthy fats, which provide needed energy to lift heavy weights and build muscle. 

Furthermore, peanut butter is also a source of protein, which can aid in muscle repair and growth processes. [12] 

11. Lentils

Lentils are legumes similar to beans and peas that are high in protein, carbohydrates, fiber, and iron. They are the perfect food for building more muscle, as they can help fuel your body and build muscle mass in your glutes. [13]

You may also like: Vegetarian Diet To Build Muscle

12. Sweet Potatoes

Sweet potatoes provide carbohydrates, but they are also packed with nutrients like vitamins, fiber, and antioxidants. This food is a great energy source to gain muscle and grow your butt while enhancing your overall health.

13. Chia Seeds

Chia seeds are tiny yet are full of nutrients like healthy fats, fiber, and protein. [14] Thanks to their nutritional profile, they can help you feel full, prevent overeating and weight gain, and aid in muscle growth.

14. Cottage Cheese

Cottage cheese is a very healthy food source of a type of protein called casein. This milk-based protein is slow-digesting and can make it easier to get your buttocks to grow bigger as it helps in muscle recovery and growth. [15]

15. Greek Yogurt

Greek yogurt is a low-calorie source of quality protein. Thanks to its nutritional profile, this food item is beneficial for growing a bigger butt, as it can help you build muscle mass in your glutes without blowing your calorie budget.

The Basics of Building a Bigger Butt (Apart From Diet)

Now that we discussed the best foods to support your butt-building journey let’s dive into a few additional nutrition and exercise basics you should follow to obtain the best results.

Strength Training

Performing strength training exercises is crucial for building muscle in your glutes. [16] To grow this area of your body, aim to focus your workouts around glute-targeting exercises, such as squats, lunges, and hip thrusts. Deadlifts are also excellent for targeting your glutes, hamstrings, and quads to stimulate muscle growth.

Progressive Overload

Progressive overload means gradually increasing the weight or resistance in your training to challenge your muscles and stimulate growth. By gradually increasing the weight, volume, or intensity of your workouts, you can ensure that your glute muscles are constantly challenged and growing. [17]


Consistency is key to building muscle, so staying consistent with your workouts and nutrition over an extended period is essential to obtain results. Aim to train your glutes at least one to three times a week, and be patient with your progress. [18] 

Slight Calorie Surplus

Consuming slightly more calories than your body needs can help support muscle growth. Aim to consume a balanced diet that is high in protein and includes complex carbohydrates, healthy fats, and plenty of fruits and vegetables. 

It is important to note that the calorie surplus should always be minimal and calculated based on your individual needs. You’ll want to eat food to fuel your body and muscles rather than that go straight to your butt in the form of fat. [19] 

Rest and Recovery

Rest and recovery are essential for muscle growth and are an often forgotten piece of the muscle-building puzzle. Ensure that you are getting enough sleep so that your muscles can rest and recover between workouts, allowing them to grow stronger. [20]

Final Words

In conclusion, achieving a bigger and rounder butt is not a difficult task, but it requires effort and commitment. By consuming these 15 foods regularly, performing glute workouts, and maintaining a healthy lifestyle, you can grow your butt and achieve the body shape you desire.

Disclaimer This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

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