15 Must-Try Foods for a Bigger Butt

Getting a bigger butt doesn’t need to be done on a surgical table, it actually starts in the kitchen!

A good combination of regular workout and a healthy diet filled with glute-growing foods is one of your best bets for maximum results.

There are some certain foods that increase muscle growth, strength, and recovery, hence helping you achieve your dream booty.

And these are 15 of them you should definitely check out!

How diet helps change your tush size

For a bigger butt, the first thing you need to do is make a few modifications to your diet. Glutes should be your main focus to work on as these muscles make up your buttocks.

In particular, dietary protein plays a big role in building and maintaining muscle mass — especially for post-workout.

Other nutrients like carbs, healthy fats, and antioxidants, are also good for promoting muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery.

1. Salmon

Salmon offers a rich content of protein (22 grams in a single 113-gram serving) and omega-3 fatty acids, which also provide numerous health benefits. According to some research, one of those benefits is reducing inflammation, which may expedite muscle recovery and growth.

According to a study in 44 older adults, taking omega-3s regularly for 6 months helped increase muscle volume and strength, compared with a control group.

2. Flax seeds

Flax seeds are packed with a good amount of omega-3 fatty acids, magnesium, phosphorus, and B vitamins. Additionally, flax seeds also help boost your protein intake (around 4 grams of plant-based protein in 21 grams). This protein intake is extremely needed for building muscle down there.

3. Eggs

Eggs are a powerhouse of nutritions such as selenium, vitamin B12, riboflavin, and phosphorus. The B vitamins in eggs help produce energy in your body from your diet. If you are looking for a high-protein diet, a medium egg osupplies about 6 grams of protein, an impressive number. Besides, the common amino acid in eggs, leucine, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown, which may be especially beneficial for booty gains.

4. Quinoa

The nutritional content of quinoa is rich with a whopping 8 grams of protein per 1/4-cup (45-gram) dry serving. Additionally, it also consists of all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own. Quinoa is also high in complex carbs, which can serve as a good source of energy. The carbs can help reduce muscle damage and increase glycogen storage to support endurance and energy levels.

5. Legumes

This family of plants include beans, lentils, peas, and peanuts. These foods are generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes. You can get nearly 13 grams of protein from 164 grams of cooked chickpeas, or almost 18 grams from 198 grams of cooked lentils. Legumes also consists a good amount of micronutrients like magnesium, which is involved in energy production and muscle contraction.

6. Brown rice

Brown rice is surprisingly nutritious as it provides the perfect balance of complex carbs and protein. If you need an extra protein boost, definitely go for protein powder made from this grain. A study conducted among 24 people within 8 week shows that taking a brown rice protein supplement daily improved body composition and exercise performance.

Additionally, this grain also provides a great amount of branched-chain amino acids (BCAAs), which are broken down directly into your muscles for a quick source of energy. Some studies were conducted to show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your buttocks.

7. Protein shakes

This is the perfect snack for post-workout. Some studies show that whey protein, a type of protein found in milk, helps promote muscle growth and recovery after workouts. You can blend it with milk, fruits, and veggies to bump up your shake’s butt-boosting benefits.

8. Avocados

Avocados contain a wide variety of nutrients. It is a great source for not only healthy fats, protein, and fiber, but also vitamin C, potassium, vitamin B6, and magnesium. The list just doesn’t end yet! This fruit is also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin. According to some research, their antioxidants actually may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time. Plus, avocados are great for muscle contraction and growth thanks to its rich amount of potassium.

9. Milk

This is another excellent snack for post-workout with nearly 8 grams of protein in 236ml. It consists of both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after you hit the gym.

A small study conducted among 20 women within 12 week found that drinking milk after resistance training enhanced muscle and strength gains, as well as fat loss. Another study also noted that milk for post-workout helps increase your body’s efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your hiney.

10. Pumpkin seeds

If you are looking for a balanced, booty-building diet, pumpkin seeds are a delicious and nutritious option! 28 grams of the seeds supplies 8.5 grams of protein, as well as healthy fats, fiber, manganese, iron, and phosphorus. And those 28 grams alone also provide 40% of your daily needs for magnesium, which is vital for muscle function, metabolism and post-workout.

11. Greek yogurt

Greek yogurt is truly a nutritional powerhouse as it has more nutrients and vitamins than regular yogurt. Each serving supplies a good amount of calcium, vitamin B12, phosphorus, and riboflavin. It also nearly doubles the amount of protein in regular yogurt, with a whopping 24 grams in each cup (245 grams). Just like other dairy products, this yogurt consists of both slow- and fast-digesting protein, which helps enlarge your glutes with muscle growth.

A study conducted in 30 people showed that a combination of Greek yogurt and a 12-week training program improved muscle thickness, strength, and body composition more than a placebo.

12. Tofu

Made of condensed soy milk, tofu provides 10 grams of protein per 3.5 raw ounces (100 grams), plus a good amount of manganese, calcium, selenium, and phosphorus. Foods that contain soy protein like tofu can be incredibly beneficial for broadening your backside. In fact, a study conducted within 30 days found that consuming soy protein instead of casein, a type of milk protein, significantly increased muscle volume in 59 people with low physical activity.

13. Nut butter

Nut butters such as almond, almond, and peanut butter supply a great amount of healthy fats, along with essential nutrients like vitamin E, magnesium, potassium, and calcium. With about 3.5 grams of protein in each tablespoon (16 grams), nut butters are an easy way to bump up the protein content of your favorite snacks.

According to some studies, adding nuts to your diet could promote muscle building. For example, a study conducted in 10 people showed that consuming 2.5 ounces (75 grams) of whole almonds per day significantly improved exercise performance in cyclists.

14. Chicken breast

Chicken breast is packed with high-quality protein (about 24 grams of protein in a 78-gram serving). Chicken also provides a good amount of B vitamins, such as niacin and vitamins B6 and B12. These vitamins in sufficient amount will promote energy production to help fuel your workouts.

An 8-week study conducted in 41 adults showed that eating 46 grams of protein from chicken after working out led to significant increases in lean body mass, compared with a control group.

15. Cottage cheese

This fresh cheese curd product is incredibly nutritious, providing about 22 grams of protein per cup (210 grams), as well as plenty of phosphorus, vitamin B12, selenium, and riboflavin. Additionally, it’s also packed with casein, a slow-absorbing milk protein that increases muscle synthesis to help you get a bigger rump.


Diet is vital if you want to gain muscle and increase your bum size. However, diet alone won’t be able to make a big change to your buttocks. It should be combined with regular resistance training to boost muscle building and maximize results.