Figuring out how to make your butt bigger? Remember, Diet is as important as working out. But before you get into reading about the foods that make your butt bigger, let’s first try to understand why a bigger butt is important to women beyond just feminine attractiveness.

Bigger thighs and butts relate directly to the strength of the core. If you take in foods that go straight to your butt, it improves the stability you experience while working out or going about your regular day.  Stronger and bigger butt resembles vitality and they also reduce the risks of diabetes and heart disease besides leading to a lesser risk of a back injury. A stronger lower body also symbolizes healthier reproductive health which gives women that Marilyn Monroe kind of sex appeal. 

If you believe that exercises alone can get you there, you might be missing out on something! Foods that increase buttocks size too go hand in hand with exercises. However, there are a lot of ambiguities around what foods make your butt bigger? And do foods for bigger booty go to your butt directly? Worry not, this article would help clarify all your queries. 

So, How Should You Go About Growing A Bigger Butt? 

Growing A Bigger Butt

Getting a bigger butt from workouts can be difficult, especially for women, since the hips and thighs are the most common areas for body fat storage. The greater fat concentration in the area, the tougher it is to see the growth in the muscle that you might be developing. 

By the rule of thumb, growing any muscle or group of muscles in the body gets down to a collective result of consistent training. Not cardio but strength and resistance training can give you impressive results with bulking any muscle group. However, workouts alone may not suffice. Diet, recovery, lifestyle, and even genetics have their own set of contributions to your body’s shape. 

Alongside progressing in your workout regimes by increasing the weights or resistance impact on the muscles, you need to foster muscular development with a sustained yet modest caloric surplus. A balanced macronutrient profile helps you go a long way in pumping the gluteal muscles which give the butt a bubble shape. Gluteal muscles are a workhorse. They can bear much larger loads than you may expect. Sculpting those muscles into a stallion-like shape demands sticking to your go-to bodyweight squats and eating food that helps it grow. Take help

Are There Any Magical Foods That Go Straight To Your Butt? 

Well, as much you’d like me to say yes to that question, things don’t work that way.

The process of growing a bigger butt is highly similar to growing the muscle group anywhere else in the body.  The muscle fibers across your body have more or less the same composition and undergo the same metabolic processes for bulking up. Protein, the body-building macronutrient is massively important for muscular development. Several pieces of evidence validate the role of protein-rich food in helping the muscle across the body recover from training injuries and develop bulkier.  

However, growing butt is not just about the protein. Carbohydrates and especially fats play a central role in it too. Fat accumulation in and around the butt is an area that happens more promptly in the body but it does not completely sideline the risk of accumulating the fat surplus undesirably in the belly, arms, and other such areas. Just as you can not target fat loss in a particular area, you can not target fat accumulation too. There’s no way to accumulate all the fat gain to the butt area. Therefore, the caloric surplus must be modest and you must keep training the body parts that you intend to grow in size. Balancing muscle gain and the fat equation can get you where you aspire to reach. 

Eating To Grow Your Butt Is About Striking the Perfect Balance

Growing A Bigger Butt

The secret to gaining a plausible size in the buttocks is all about getting the equation right. Focus on developing your booty at a pace that aligns with your muscle gains in that region while also restricting the building of too much fluff in other areas of the body. You need to slim your waist and tone the legs to also make your booty appear bigger. There is also a need to develop stability in your lower body in order to carry that weight most harmlessly and more smoothly. 

As we proceed to discuss food that can go straight to your buttocks, it is our line of advice to keep in mind that the calorie and nutrient-dense foods need to be coupled with apt butt training for getting the desired results within a short time. You may take help from our guide for exercises to build thick thighs and butt.

What Foods Make Your Butt Bigger? 

1. Chicken

chicken to make butt bigger

If you have been training for a decent time now, you must have come across the benefits that chicken can give to your body. It is a splendid and one of the most appetizing reservoirs of protein and the correct amounts of fat. If you rely on a non-vegetarian diet, this could be an unbeatable source of protein for you. 

There are several ways of cooking chicken which can range from the most complex to the simplest ways. It is a flavorful way to amp up your protein and daily calorie intake. This is vital to your gain in lean muscle mass in the most versatile and cost-effective way. You must consider eating either chicken breasts or thighs to get the maximum nutritious meat. They are high in dietary fat and would prove beneficial in growing those bulky butts. 

Compared to red meat, it has less cholesterol. Chicken breasts are also easy to measure and you can control your portions accordingly. A serving of 100 g cooked chicken breast has roughly 30g of protein which is great to help you achieve your daily protein requirements.

2. Eggs 

does eating eggs make your butt bigger

Eggs are a critical component of a body-building diet. The reason is evident that they are the single source of most nutrient-complete and versatile foods that you may want to add to your plate. They provide you with quality protein that nourishes your body and provides you the essential fats that can help you shape your buttocks like a bubble. 

While we say eggs, we mean the albumen and the yolk together. One egg provides for 6g of high-quality protein.

Eggs are rich in fat-soluble vitamins like vitamins A, E, and K. They also have an impressive profile of vitamin B12, folic acid, and riboflavin. Studies have shown that performers who eat whole eggs, including the fatty yolk, post-workout witnessed a 40% better muscle-building response than the participants who only consumed the egg whites. Eggs also have all the eight essential amino acids that are vital to building muscular strength, boosting recovery, encouraging the metabolism of zinc, iron, and calcium, and more.

3. Fatty Fish

eating fatty fish to grow butt

Bodybuilders or those looking forward to building muscles need sufficient amounts of fat to meet the higher levels of energy requirements within the limited appetite. When it comes to increasing the size of your butt, it’s not all the game of muscle but also of fats as they help to shape the irregularities and provide a plump look to the booty.

Fatty fishes, therefore, become essential in increasing the amounts of fat you consume in the most appetizing way. Calorie-dense fish like salmon can be the game-changer to your booty goals. They provide more fats, as high as 6.3g fats per 100g serving size than you can derive from Chicken breasts or thighs.

Omega-3 fatty acids can additionally assist your efforts in building muscles, losing belly fat, and preventing injuries. The faster you recover the better you perform. Therefore, don’t hesitate from including a sensible portion of fatty fish in your dietary habits.

4. Avocadoes 

The avocado is an evergreen, tropical tree that bears green, pear-shaped fruits. They originate from Mexico and are packed with nutrients. The term avocado refers to both the tree and the fruit. In recent years, Avocados have gained a huge reputation as a superfood with many health benefits. As important it is to balance the macronutrient potions in your plate, the essential it is to get those crucial micronutrients too. 

Per 100g serving of Avocados have 485mg of potassium which accounts for more than what bananas can offer. Not only potassium, but avocados also have a bit of magnesium and calcium in them, too. They assist in getting bigger butts by providing more monounsaturated fats from oleic acid than saturated fats to your body.

This can increase your resting metabolism and help shape the booty structure instead of letting it appear slouchy. It can be the best fruit on the plate that takes you closer to getting a flat belly and round booty.

5. Oatmeal

does eating oatmeal help in getting a bigger butt

Oatmeal is one of the most nutritious and filling foods for breakfast. It includes the essential micronutrients that will magically increase your lean muscle mass, which is why it’s a fantastic food to pump your butt size. Oatmeal also does justice in minimizing your blood cholesterol levels and reduces the risk of cardiac diseases as well as type 2 diabetes. Especially the carb content in oatmeal can be an impressive source of fiber and energy. Carbohydrates become particularly essential in protecting your muscles from unnecessary breakdowns. 

You must include oatmeal as a part of your post-workout consumption patterns as well. When combined with protein, it can fuel you up and accelerate recovery from the workout strain.  Getting a bigger butt is not rocket science but you need to balance a lot on your plate for that matter! 

6. Sweet Potatoes 

sweet potatoes for a bigger butt

Get ready to replace white rice and white flour with this nutritious and calorie-dense food- sweet potato. Before you start doubting why we are talking of a carbohydrate-dense food here instead of some fatty or proteinaceous inclusion that might help your butt get plumper, wait! You must have missed out on this gem’s potential.

Sweet potatoes are popular for helping burn unnecessary fats which can significantly trim your waist and give you a flatter stomach. If you have continued reading our advice under each food column, you must have come across the necessity to tone your midsection and legs in order to make the butt appear more pumped.

Supermodels include sweet potatoes in their dietary habits to get more wholesome carbohydrates than the refined ones you get from polished rice or wheat. Some of the carbs derived from sweet potatoes will be essentially stored as glycogen which your glutes would get to utilize, preventing an energy void while performing those resistance training.

7. Spinach and Other Greens 

does spinach help you grow a bigger butt

If you believe that eating vegetables is only beneficial for losing weight, you might need to reform your belief! While selecting the foods that go directly to your butt, don’t forget to compromise on the amounts of amino acids that you need every day. Vegetables are the most versatile source of amino acids at a lower calorie density. 

The fibers in leafy vegetables are highly necessary for regulating a healthier bowel movement and protect you from feeling dehydrated or defeated while working out.  Intense workouts do affect digestion capabilities and when you are in the need of increasing your calorie intake, it is more essential to take care of your gut! Leafy green vegetables, tomatoes, berries, cucumbers, broccoli, and brussels sprouts are essential to your dietary style for getting a bigger butt

8. Lentils and Beans

Lentils and beans are excellent sources of protein for those on a vegan diet. You get clean and plant-based high-quality protein at a budget-friendly price that can build your gluteal muscles faster. Beans are also easy to find in grocery shops.

Since they are significantly low in fat, high in fiber, rich in muscle-building protein and amino acids, there is technically no reason why they should not find a place in your diet plan. However, don’t curse me later for not mentioning that they require considerable effort in cooking. Come on! It would be worth the effort.

One cup of cooked lentils will provide a decent supply of 17 to 19 grams of protein in addition to 40 grams of slow-digesting high-quality carbohydrates. The variety is also wide in the range- you may go for black beans, white beans, chickpeas, and kidney beans according to what suits your palate the best!

9. Quinoa

Though technically identified with a seed, Quinoa is mostly classified as whole grain. It is a high-quality source of clean vegan plant protein and fiber. It is also naturally gluten-free which makes a great choice for those who suffer from intolerance or celiac disease.

You can also incorporate quinoa into your gluten-free dietary regime. It is an impeccable superfood that provides about 8 grams of protein and 5 grams of fiber in a serving size of one cup. Quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. It is also easy to digest and good for metabolic activities.

10. Nuts and Seeds 

How can we skip nuts and seeds when we talk about calorie-dense food! It can effortlessly help you hit the calorie surplus which is necessary for getting that bigger butt. It’s packed with good fats and healthy protein that you need to grow your glute muscle.

Nuts and seeds also help in reducing blood cholesterol levels, controlling constipation and it’s magically rich in all the vitamins and minerals you need to balance. Fetch some almonds, pistachios, cashews, and walnuts to get the benefits.  Seeds like flax seeds, chia seeds, and hemp seeds are excellent sources of omega 3 and 6 fatty acids. They also provide you with higher contents of fiber, antioxidants, and clean plant-based protein. It’s good for your heart, good for your metabolism and muscle mass recovery. 

11. Natural Nut Butters 

Natural nut butter like peanut butter or almond butter can help you get protein and fat content. Typically, it has more fat than protein and is high in calories which can easily get you to hit a surplus without challenging your appetite. It is vegan so you need not worry if you prefer going clean on diet.

The concentration of the nutrients may vary depending on the brand you choose, however, in the case of almond butter, you can get a minimum of 6g of protein, 19g of fat, and 220 calories per serving. Almond butter is easier to spread than regular peanut butter because it’s not as thick yet the latter could be more flavorful. Almond butter also has higher protein content. So decide the way you would like to incorporate nut butter or peanut butter in increasing the calorific value and taste of regular bread or smoothies and shakes.

12. Whole-fat or Semi-skimmed Milk 

The fat and protein from milk can power up your diet unless you’re lactose intolerant. Certified nutritionists and bodybuilding trainers express the essentiality of combining milk and egg in dietary plans to supply a complete amino acid spectrum.  A liter of milk contains 32 grams of protein from two main sources: casein and whey. It can not only accelerate your muscle recovery but fill the need for a calorie and protein surplus.

Whey is the most bio-available and fast-acting protein. Casein on the other hand is a slower-acting protein that comprises essential amino acids that replenishes the base of your body’s Amino Acid Pool. The mixture of the two can be very well balanced. Casein influences the whey to act slower and stay active in the body longer and increase the possibility of absorption. Due to the amino acid, whey is more efficiently stored in the muscle-tissue. 

13. Greek Yogurt 

Original Greek yogurt is richer in protein than regular ones. It is healthy for your gut and improves your ability to absorb the essential nutrients from food. Just consuming more nutrients does not ensure that they go straight to your butt. You need an efficient mechanism for absorption.  It is better to go for unsweetened and unflavored yogurt since the additives might restrict you from deriving the best of the benefits of your diet plan. 

Adding fruits and nuts to Greek yogurt can naturally help you balance the stronger sour taste that it has. Concentrated yogurt also gives you twice as much protein as regular yogurt may provide. Per serving size of one cup of greek yogurt can provide 10 grams of protein that is high in quality and versatile.

Note that the protein in Greek yogurt is primarily made up of casein since a majority of the whey gets left behind in the straining procedure. You can combine yogurt with your favorite whey protein powder and break the monotony of foods that make your butt bigger in no time. 

14. Brown rice 

Brown rice is far far far better in its carb and fiber content as compared to white rice. While concentrating on the growth of your butt, you can never let go of the post-workout foods that can play a cursory role in gaining lean muscle mass and recovering from the workout strain.

Brown rice helps fuel up your body to sustain your strength training energy and muscle mass which is pivotal to your butt workouts. It is lower in calories and contains nutrient composition which is good for your heart. One cup of cooked brown rice can give 5g of protein. A cup of brown rice also has around 4.5g of protein to go along with over 45g of carbs. It is relatively higher in branched-chain amino acids which are requisite for glute growth.

15. Whole Grain Pasta 

Whole grain or whole wheat pasta, like spaghetti, is prepared with nutritious flour that contains the entire grain kernel, the germ, endosperm, and bran. Whole grain pasta has all the essential nutrients for human health. It has high dietary fiber, which promotes regularity, helps lower cholesterol, and aid in cancer prevention.

Refined flour pasta might have the needed B vitamins but is not a good food source of minerals as whole-grains which include copper, selenium, magnesium, and manganese. The Harvard School of Public Health reports that whole grains, such as whole-grain pasta, contain compounds called phytoestrogens or plant estrogens. 

Frequently Asked Questions

Some foods that may help to make your butt bigger include protein-rich foods such as lean meat, chicken, and fish, complex carbohydrates like sweet potatoes and quinoa, and healthy fats like avocados and nuts. Consuming a balanced diet that includes a variety of these types of nutrients can help to support muscle growth and overall body composition.

While certain foods can help to support muscle growth and overall body composition, it’s important to remember that calorie balance is also an important factor in determining body size and shape. This means that if you are consuming more calories than you are burning, you may gain weight overall, including in your butt, rather than specifically targeting muscle growth in that area.

It is not possible to spot reduce and target fat loss in a specific area of the body. While certain exercises can help to strengthen and tone the muscles in your butt, ultimately, the shape and size of your butt is largely determined by genetics and overall body composition.

There are certain types of exercises that can help to strengthen and tone the muscles in your butt, such as squats, lunges, and glute bridges. Incorporating these exercises into your workout routine, along with a balanced diet that includes protein and other nutrients, can help to support muscle growth and overall body composition.

Protein shakes and supplements can be a convenient way to increase your protein intake and support muscle growth. However, it’s important to remember that these products are not a replacement for a balanced diet and should not be relied upon as the sole source of nutrition. Additionally, it’s important to consult with a healthcare professional or registered dietitian before starting any new supplement regimen.

While there are no specific foods that you should avoid in order to make your butt bigger, it’s important to maintain a balanced diet and avoid overeating. Consuming too many calories, especially from unhealthy sources such as processed foods, sugary snacks, and fast food, can lead to weight gain overall, rather than targeted muscle growth.

The amount of time it takes to see results from incorporating these foods and exercises into your routine will depend on a variety of factors, including your starting point, your genetics, and your overall diet and exercise habits. Generally, it can take several weeks or months of consistent effort to see noticeable changes in muscle growth and overall body composition. It’s important to be patient and consistent in your efforts, and to focus on making progress over time rather than seeking immediate results.


As you must have fathomed well by now, workout and diet go hand-in-hand to get you that plump booty. Stay disciplined unless you get the target right!

We hope the article was insightful and you had an easy yet enjoyable reading!


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