how to make your butt bigger with food

Foods To Make Your Butt (Grow Bigger Glutes)

Foods That Go Straight To Your Butt (Grow Bigger Glutes)

Getting a bigger booty is a dream for many females. While some women like working out to maintain their overall fitness, others do it to enhance the shape of their buttocks. Why not? Create a fuller, rounder butt. It looks sexy, after all.


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Heavy squats and lots of lifting will only get you so far when it comes to increasing your butt size – you also need to be eating the right foods.

If attaining a perfectly-shaped peach has been a body goal for many years, exercise alone will not help you. You need to focus on eating foods to make your butt grow, including specific foods to lift your booty and make it look toned like never before. Exercise is key, but discovering how food can help you increase your muscle mass is a booty gains cheat code.

What Foods Can Make You Bigger?

Pair your workout movements like squats, hip thrusts, deadlifts, and others with the below-listed food items, and we promise you will get a bigger and a more toned butt in no time.

  1. Spinach

This low-calorie dark leafy green vegetable is considered a superfood for all the right reasons. Spinach contains numerous minerals that keep your butt toned and lifted.

how to make your butt bigger with food

Spinach is rich in Vitamin K, Vitamin A, iron, magnesium, fiber, potassium, folate, and phosphorus. Consuming this vegetable increases muscle mass and leads to higher sports performance.

  1. Salmon

Salmon is full of protein and other nutrients, healthy for your body and booty. This food item works for everyone who wants to lose, gain, or maintain a healthy weight. Salmon comprises healthy fats and protein, two essential nutrients to shape your hip area.

how to make your butt bigger with food

You can gain enough muscles in your booty region after incorporating salmon into your daily diet, even if you go without working out for a while.

  1. Eggs

Every bodybuilder’s favorite food, egg, helps you get the best booty. This food is rich in many nutrients such as fat, protein, iron, mineral, zinc, carotenoids, and iron.

how to make your butt bigger with food

According to a study, the consumption of 18 grams of protein from eggs is enough to build your muscles in the long run. Eggs are easy to consume. Make them your go-to food to achieve the best booty ever.

  1. Legumes

If you are a vegetarian, you can build your glute muscles by eating legumes over other non-vegetarian alternatives. The legumes such as kidney beans, chickpeas, lima, black beans, and soybeans can be consumed regularly to experience a quick change in the shape of your buttocks.

how to make your butt bigger with food

The high nutritional value of this food item keeps your overall body fit and healthy. Legumes also increase your ability to lift weights at the gym. Thus, you can work out more dedicatedly to shape up your buttocks.

  1. Brown Rice

Brown rice is one of the healthiest foods that help you maintain a healthy weight. This food item includes more carbs, thus offering you enough energy to maintain a healthy workout to achieve your body goals.

how to make your butt bigger with food

According to many nutritionists and athletes, consuming brown rice before your workout will give you the best-shaped buttocks. It is because brown rice comprises branch-chain amino acids of BCAAs that reduce muscle damage and muscle fatigue and increases muscle recovery.

  1. Avocados

The guacamole trend is so much on the rise, and guess what! You can follow this trend to improve the shape of your hips. The creamy and buttery avocados are considered excellent sources of Vitamins E, A, C, and B6. Avocados also include healthy fats and minerals.

how to make your butt bigger with food

The nutritional value of this food item reduces inflammation in your body and cut down muscle wear and tear. Having half an avocado and pairing it with the other items on this list will offer you incredible results.

  1. Flax Seeds

Flax seeds are loaded with nutrients and have many health benefits for your whole body. The healthy fats and protein present in these seeds lift the appearance of your buttocks, making them look more toned than before.

how to make your butt bigger with food

You can add a teaspoon of flaxseeds to your breakfast or any other meal. You can sprinkle flaxseeds on your salads or soup or blend them in smoothies and savor the delicious flavor.

  1. Mushrooms

Mushrooms are the favorite of all. Besides promising a lip-smacking taste, mushrooms promise good health, especially around your booty area. This vegetable is rich in protein, thus making it a good option for all vegans and vegetarians to consume.

how to make your butt bigger with food

You can add mushrooms to your daily diet in many ways. Use them in soups, salads, and wraps, or saute them and relish the delicious flavor.

  1. Meat Steak

If you need a lot of protein with little time, you can never go wrong eating meat, especially if you want to enhance the size of your booty. Meat steaks are considered a good source of animal protein. They also include Vitamins B3 and B12, iron, minerals, potassium, and phosphorus.

how to make your butt bigger with food

Pair the consumption of meat steak with the best glute workout to achieve a perfectly-shaped booty. Meat steak makes the best protein backup. As a result, you do not feel tired or drained throughout the day.

  1. Milk

Need a cheap source of protein? If you want to shape your booty and make it look bigger and more toned, go for full-fat milk and include it in your daily diet. But do not forget to pair the consumption of milk with your favorite workout routine.

how to make your butt bigger with food

The protein and calcium present in this drink are good for muscle gain. Milk also offers leaner muscle mass and promotes stronger bones than ever.

  1. Sweet Potato

Sweet potatoes are a superfood that may help you with many concerns, thus ensuring you remain fit and healthy. You can eat this versatile veggie in any form – boiled, mashed, baked, or consumed with other vegetables.

how to make your butt bigger with food

The nutritional value of this vegetable makes it one of the best options to include if you want to achieve bigger buttocks. Sweet potatoes make a comfort meal for many people.

  1. Plain Greek Yogurt

Plain Greek yogurt happens to be an excellent source of good gut bacteria, calcium, and protein. This food item increases your satiety, improves digestion, and supports proper bowel movement.

how to make your butt bigger with food

One of the least known health benefits of Greek yogurt is that it can help you increase the size of your buttocks. You can add it to your smoothies or salad dressings and witness the improvement in your butt area.

Now that you know the best food items to increase the size of your butt for a bigger, strong booty. It’s time to pair them with your booty building workout routines. All the best.

Related: The Only Hip Trusts You Need To (Grow Bigger Glutes)


If you’re looking to build your butt muscles, then you need to focus on your diet as well as your training. Heavy lifting will, of course, build muscle but you also need to be consuming enough calories and eating food that is high in protein.

The examples listed above provide not only high levels of protein but also other important minerals that help your body perform as well as possible in the gym. 


Frequently Asked Questions

Can I build a bigger butt just by eating food?

If you are constantly in a calorie surplus – consuming more calories than you burn each day – then you will gain weight, however, without exercise, this is going to mainly be in the form of body fat. Plus, this fat will not just go to one place, it will be spread across your whole body.

In order to specifically build your bum, you should consume the right foods but also regularly train your glute muscles, ideally with some form of resistance.

 Can you get a bigger bum without exercise?

In our quick-fix, want-it-right-now world, it’s easy to be put off by things that seem like long, time-consuming investments. And when the whole world - or at least, your whole social media feed - appears to have a full, round bum (without spending much time in the gym) it’s normal to wonder: can you get a big bum without exercising?

The answer is of course: yes, but with several conditions. Genetics, Plastic Surgery aka BBL, and Scrunch bum leggings.

Related story : How to Get a Bigger Butt Fast! - (INSTANT RESULTS)

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