15 Foods Your Butt Will Love (Get Ready to Grow!)

Foods to Eat if You Want a Bigger Butt
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Contrary to a widespread opinion, our experts say that it’s far more feasible to get bigger and rounder buttocks without any invasive techniques. We can draw a parallel between buttocks and practically another muscle within the human body.

To achieve the best possible results- what we consume, and when we consume, also has a massive effect. That is why it is important to consider nutrition. Many foods can be of help in this case.

I went through this process and I sense sharing my experience will be useful to many humans available.

Without further ado, let us begin.

How Can Food Help in This Matter?

How Can Food Help With Getting a Bigger Butt?

Meals can will certainly increase fat and lean muscle mass in your buttocks.

Your buttocks are made of glute muscular tissues (gluteus maximus, gluteus minimus, and gluteus medius) and fats.

“Starch-rich foods tend to be higher in calories,” says Jesse Feder, a Registered Dietitian with a Master’s Degree in Dietetics and Nutrition from Florida International University. This can help you gain weight and hence make your butt bigger.”

Fortunately, people consume strach-rich foods like cerealse and bread every day. Adding rice and potatoes can enhance the results.

 Note: The one thing everyone asks is ‘how long will it take for my butt to become bigger?’ You must remember that everything takes time and it can even take around 2 years for some people. But consistency is important if you want to achieve your desired results. 

Can Diet Influence Butt Size?

Another major factor, according Issaonline, genetics play a massive role in determining the size of your foundation.[1] However, what and how you eat will also influence how big it becomes.

The way you eat can also have an impact on how big your glutes stay. Remember that even if you acquire the physique you desire, you must continue to work in order to maintain the size.

While this may contribute to an increase in size, the goal is to increase muscle mass rather than fat deposits in your tummy.

Carrying too much fat can lead to various ailments that you certainly want to avoid.

What Foods You Should Consume to Get Big Butt?

Now, let us take a look at some of the foods that can come useful in this manner.

Protein Shake

Protein Shake

According to a report by Villanova University, the human body requires: [2]

  • 1.2 – 1.6 grams of protein per kilogram of body weight (to sustain the requirements of endurance sports)
  • 1.6 – 1.8 grams of protein per kilogram of body weight (to sustain the requirements of the strength training)

When you can’t obtain enough protein from entire foods, protein drinks come in useful. I found protein shakes quite practical since I don’t have too much free time I can spend on prepare food due to my busy schedule.

There are various protein shakes on the market (including vegetarian and vegan versions). Purchase one, mix it with water/milk/almond milk, and consume it 15-20 minutes after your workout.

Chia Seeds

Chia Seeds - Food You Should Consume To Get Big Butt

Chia seeds are absolutely filled with protein and healthy fats. [3] Chia seeds include 14 grams of protein according to one hundred grams.

These seeds are excessive in omega-3 and omega-6 fatty acids, similar to antioxidants and fiber.

Focusing on healthful fats can help you cast off the affection handles that make you self-aware.

Add two teaspoons to your smoothies, pancakes, and juices for breakfast. They are easily accessible and have a neutral flavor. As a result, you can use them in any meal. However, excessive use may result in stomach pain.

As I said previously, making shakes is something that suits me much better. Adding chia seeds to the mix is what adds not only a layer of flavor but also nutritional value.


Fish is high in protein and omega-3 fatty acids, which are beneficial fats.[4] Protein-rich foods include salmon, tuna, mackerel, haddock, basa, anchovies, tilapia, Catla cutla, and rohu.

Of course, it is completely up to you which one of these you will choose. In my case, I focus on anchovies simply because I love the taste.


Spinach - Food You Should Consume To Get Big Butt

Spinach is high in vitamins and minerals. It is the best iron source out of all the vegetables.[5] Antioxidants aid in the removal of dangerous reactive oxygen species, the reduction of cholesterol and blood lipid levels, and the prevention of chronic diseases.

Including spinach in your diet will keep you full, which means you will eat less junk food, which is always preferable for those who are interested in achieving these results.

Once again, I must say that adding spinach to my diet has proved to be one of the best decisions I’ve made. The reason is quite simple, adding them to shakes is practically effortless and they really help me stay full during the highest percentage of my day.


Avocados are a good source of vitamins E, A, B6, and C, as well as protein and minerals.[6]

You can have half an avocado with eggs for breakfast or add it to salads, wraps, and sandwiches. Avocados can be a perfect fruit you can add to your diet as it can help you achieve the perfect slim thick body type figure that everyone’s going crazy over these days.

They are good enough for you to add them in shakes, but at the same time, there are numerous recipes that contain avocados I’ve tried out.

Lean Ground Beef

Lean Ground Beef - Food You Should Consume To Get Big Butt

Although beef is not good for your heart in large amounts, there are lean ground beef options available. They are also high in protein, with 3 oz of lean ground beef providing 25 grams.

To make your meals more enjoyable and healthful, create cutlets or meatballs or add them to soups.

Cottage Cheese

Cottage Cheese

Soft and white cottage cheese is yummy and a tremendous supply of protein – one hundred grams includes about eleven grams of protein.

It is crafted from milk and is also rich in calcium. Like tofu, you can add it to your sandwich, curries, salads, and wraps.

Meat Steak

Meat Steak - Food You Should Consume To Get Big Butt

Beef steaks are high in animal protein, vitamins B12 and B3, as well as the minerals iron, phosphorus, and potassium.[7]

If you work out consistently and have been working hard on your glutes, you will need a protein supplement. Beef steaks will do the trick.

Brown Rice

Brown Rice

Brown rice has a thin layer of bran on the outside. The bran is high in dietary fiber, as Brown rice: a missing nutrient-rich health food study writes.[8] I completely shifted from consuming white rice to this variety.

Though there is nothing wrong with eating white rice (as long as it is accompanied by plenty of vegetables), brown rice is more satisfying and provides the added advantage of dietary fiber.

It is quite beneficial in providing your body with the nourishment it requires to maintain muscular mass while doing butt workouts.

Hemp Seeds

Hemp Seeds - Food You Should Consume To Get Big Butt

Cannabis sativa, or the hemp plant, yields hemp seeds. Hemp seed has 161 calories, 9.2 grams of protein, and 12.3 grams of healthy fat per ounce.

To enhance your energy before working out, grind them and add them to smoothies and salads, or prepare a hemp seed energy bar at home.

Chicken Breast

Chicken Breast - Food You Should Consume To Get Big Butt

Skinless chicken breast is easily among the best sources of lean protein.[9] Half a skinless chicken breast usually contains roughly 165 calories per 100 grams.

It provides the consumer with essential amino acids and keeps your energy levels high.

It can be cooked quickly, is easily available, and you can grill it, make a curry, or add it to a soup.


Turkey, like every other meat, is a good source of protein. It has less calories and saturated fat than other varieties of beef.

If you are concerned about the fat content, choose lean floor turkey. Prepare kebabs, cutlets, salads, and curries with it.

Pork Tenderloin

Pork Tenderloin - What Foods You Should Consume To Get Big Butt

A mere 3 ounce serving of red meat tenderloin provides 22 grams of protein! Find out in case you need to improve your metabolism by calculating your metabolic age.

Greek Yoghurt

Greek Yoghurt

Greek Yoghurt is highly nutritional, which is ideal for those who are interested in getting a bigger but, but avoid consuming foods that just provide fat to the body, without anything positive in the meantime.

I adore Greek Yoghurt for two reasons:

  • Its versatility, which makes it possible for it to be a part of a high number of dishes I prepare, when I have free time.
  • Adding it to the shake is as simple as it can be.

In an interview we’ve done with Mellissa Mitri, we heard about Yogurt probiotic bacteria, which is another benefit that is to be expected.

Each serving of Greek Yoghurt presents an excessive amount of calcium, vitamin B12, riboflavin, and phosphorus. [10] A cup of low-fats Greek Yoghurt comprising 245 grams offers 24 grams of protein which is two times the content material when compared to any other low-fat yoghurt.

Akin to other dairy products, Greek yogurt provides both fast and slow-digesting protein which promotes glute growth.

Sample Diet Plan for Growing a Bigger Butt Using the Listed Foods

Meal Food Amount
Breakfast Greek yogurt 1 cup
Avocado 1/2 medium
Eggs 2 large
Hemp seeds 2 tbsp
Snack Almond butter 2 tbsp
Apple 1 medium
Lunch Lean beef 4 oz
Brown rice 1/2 cup
Spinach 1 cup
Snack Protein shake 1 scoop
Banana 1 medium
Dinner Tinder pork or chicken breast 4 oz
Fish (e.g. salmon, tuna, or cod) 4 oz
Brown rice 1/2 cup
Chia seeds 2 tbsp
Snack Greek yogurt 1 cup
Berries (e.g. strawberries or blueberries) 1/2 cup


Grow Your Butt

How To Grow Your Butt?
To grow your butt, it’s important to engage in strength training exercises that focus on the glute muscles, such as squats and lunges. Cardiovascular exercise help with burn fat and reveal the muscles in your butt. Eating a diet that includes a plethora of protein and healthy fats can support muscle growth. Getting enough rest and using resistance bands in your workouts can help activate the glute muscles which enhances the process.
Can Sitting All Day Make Your Butt Bigger?
Sitting all day will certainly not make your butt bigger. In fact, prolonged sitting can actually lead to a decrease in muscle mass and a decrease in overall physical activity, which can lead to muscle atrophy and a smaller butt.
Will Eating Junk Food Make My Butt Bigger?
Eating junk food alone will not make your butt bigger. In fact, consuming a diet high in processed and high-fat foods can lead to weight gain and an increase in body fat, which can actually make your butt smaller.
Why Isn’t My Butt Getting Bigger?
There may be various reasons – not adhering to the plan, not exercising your buttocks enough, genes, hormones, etc. But do not panic. Sometimes, it might take more time for you to grow a bigger butt as compared to someone else. Be patient.

Final Reflections

As you can see, the number of foods that can help you with increasing your butt size is practically endless. You have a lot of space for experiments with various diets and workouts.

For me, protein shakes are the way to go for reasons I’ve mentioned previously. But when I have the time, I do not refrain from making a fatty, high-iron-containing, dish.


  1. ISSA LLC. (2020). Foundations of Glute Training. Phoenix, AZ: ISSA LLC.
  2. Villanova University, How much protein do I need?, Retrieved from
  3. Sara Motyka, Ewa Skała, Halina Ekiert, Agnieszka Szopa, Health-promoting approaches of the use of chia seeds, Journal of Functional Foods, Volume 103, 2023, 105480, ISSN 1756-4646,
  4. Derbyshire E. Oily Fish and Omega-3s Across the Life Stages: A Focus on Intakes and Future Directions. Front Nutr. 2019 Nov 12;6:165. doi: 10.3389/fnut.2019.00165. PMID: 31781570; PMCID: PMC6861329.
  5. Welk AK, Mehlhose C, Daum D, Enneking U. Vegetables with Enhanced Iron Bioavailability-German Consumers’ Perceptions of a New Approach to Improve Dietary Iron Supply. Nutrients. 2023 May 12;15(10):2291. doi: 10.3390/nu15102291. PMID: 37242174; PMCID: PMC10222764.
  6. Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759. PMID: 23638933; PMCID: PMC3664913.
  7. Li, Chunbao. (2017). The role of beef in human nutrition and health. 10.19103/AS.2016.0009.16.
  8. Xiuxiu Wu, Tianyi Guo, Feijun Luo, Qinlu Lin, Brown rice: a missing nutrient-rich health food, Food Science and Human Wellness, Volume 12, Issue 5, 2023, Pages 1458-1470, ISSN 2213-4530,
  9. Marangoni F, Corsello G, Cricelli C, Ferrara N, Ghiselli A, Lucchin L, Poli A. Role of poultry meat in a balanced diet aimed at maintaining health and wellbeing: an Italian consensus document. Food Nutr Res. 2015 Jun 9;59:27606. doi: 10.3402/fnr.v59.27606. PMID: 26065493; PMCID: PMC4462824.
  10. Hadjimbei, E.; Botsaris, G.; Chrysostomou, S. Beneficial Effects of Yoghurts and Probiotic Fermented Milks and Their Functional Food Potential. Foods 2022, 11, 2691.
All information presented in this text is based on our own perspectives and experiences. The content is provided for informational purposes only and is a reflection of the personal views of the authors. It should not be taken as professional advice, nor should it be used as a basis for making significant decisions without consulting a qualified expert. We do not guarantee the accuracy or reliability of the information provided and shall not be held responsible for any inaccuracy, omissions, or inaccuracies. We highly recommend consulting with a qualified expert in the relevant field for personalized guidance or advice specific to your situation.

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