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10 Best Foods That Make Your Butt Bigger: Butt-Enhancing Diet!

Do you know that Sir Mix-a-Lot’s song that goes like, “I like big butts and I cannot Lie”? Well, it turns out that a large ...

by Kendra Reed

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

Do you know that Sir Mix-a-Lot’s song that goes like, “I like big butts and I cannot Lie”? Well, it turns out that a large majority of people like big butts. primarily due to aesthetic reasons. The big-butt phenomenon has made a significant impact on pop culture and fashion, leaving many people dreaming about achieving the perfect hourglass figure.

Beyond the aesthetic reasons and the urge to fit into societal norms, a bigger butt can also give you some physical advantages. The improved bottom muscle strength can help you propel forward and make activities such as running, squatting, and climbing stairs easier. 

Unlike popular belief, in addition to butt workouts, the foods you eat also play an equally important role. In this article, we will discover the 10 foods that grow your butt. So, before hitting your gym, grab a seat and read on to explore how to achieve your aesthetic goal more effectively. 

What Foods Make Your Butt Bigger?

Foods Make Butt Bigger

Protein is essential in building muscles, including your glute muscles, which means that a diet rich in protein would be more beneficial. Additionally, you need enough energy to perform your exercises, so you need to include foods that are a good source of carbohydrates and healthy fats.

Eating antioxidant-rich foods is also important because it can help you alleviate muscle soreness from workouts and improve your recovery. 

Here are the 10 best foods to eat to get a bigger butt: 

1. Avocados

One of the best foods to make your buttocks bigger is avocado. These creamy fruits are rich in monosaturated fats, which are essential for hormone production, fat-burning, and muscle growth. The healthy fats in avocados also help your body absorb fat-soluble vitamins that support muscle building.

2. Sweet Potatoes

As a complex carb, sweet potatoes provide sustained energy to fuel your workouts. They are also high in fiber, vitamins, and minerals like potassium which can aid muscle recovery and growth

3. Salmon

This oily fish is an excellent source of healthy proteins, which are the building blocks of muscle tissue. Salmon also contains omega-3 fatty acids, which reduce inflammation and optimize muscle function.

4. Eggs

Eggs are a great source of healthy nutrients such as selenium, riboflavin, vitamin B12, etc. These nutrients are essential for multiple bodily functions. Eggs also offer complete protein with all nine essential amino acids, which are highly beneficial for the development of tissues and muscles in your body, including your buttocks.

5. Brown Rice

Brown rice is a type of rice that is a rich source of both protein and carbohydrates. While protein provides the ability to build and grow tissues and muscles in the body, carbohydrates make sure that you are getting enough energy. The best practice is to eat brown rice after a butt workout.

6. Quinoa

Like eggs, quinoa is also an excellent source of complete protein that contains all the essential amino acids that your body needs to build and maintain muscle mass. It also contains complex carbs that deliver the steady energy required to fuel your workout sessions.

7. Greek Yogurt

Greek yogurt is a highly nutritious and healthy food that contains calcium, vitamin b12, riboflavin, and phosphorous. It also has a high fiber content, which can be beneficial for rebuilding muscle fibers after workouts.

8. Milk

Dairy is one of the most popular protein sources. It contains about 8 grams of protein in one cup of serving. Drinking milk to rehydrate yourself after a workout can increase the muscle mass and strength of your buttocks.

9. Spinach

This leafy green is packed with vitamins A, C, and K, as well as minerals like magnesium and calcium that are important for muscle contraction and bone health. According to research, the nutrients found in spinach can increase muscle growth by 20 percent.

10. Legumes

Legumes such as peas, lentils, beans, and peanuts are excellent sources of protein, which can help improve your efforts to make your buttocks bigger. In addition to the protein content, many legumes, including beans, contain complex carbs that will supply energy to keep your workouts going. 

Incorporating the above nutrient-dense foods into your diet, along with a strength training workout routine focusing on the glute muscles, can help you build bigger and more toned buttocks over time. Remember to watch the portion you eat, because more of anything can do no good and might actually harm your body instead. 


Due to aesthetic and athletic reasons, many people prefer to have a bigger butt than they already have. Many workouts can target the glute muscles in the region, and they are pretty popular among health and fitness enthusiasts.

However, many people don’t realize that their diet can also contribute to increasing their glute muscles. Foods that go straight to your bum include eggs, milk, avocados, salmon, spinach, legumes, Greek yogurt, quinoa, sweet potatoes, and brown rice. 


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