Top 19 Foods That Make Your Butt Bigger

Having a rounder, curvier butt is a goal for many people. While exercise is crucial for building glutes, diet also plays an important role. What you eat can support muscle growth in the glutes while also helping add volume through fat. In this write-up, we will discuss the top 19 foods that make your butt bigger. Continue reading to know about them.

List of Foods That Make Your Butt Bigger

1. Avocados

Avocados are packed with healthy monounsaturated fats that can help increase overall calorie intake to promote growth in your glutes. Try adding half an avocado to smoothies or overnight oats. You can also make avocado toast, guacamole or chocolate avocado pudding for a delicious way to eat more of this butt-boosting fruit.

2. Nuts

Almonds, walnuts, cashews and pistachios are all great sources of healthy fats and calories for a bigger butt. Keep bags of nuts handy for snacking and add them to salads or yogurt. Nut butters like almond or peanut butter also make a good calorie-dense addition to smoothies.

3. Full-Fat Dairy

Full-fat versions of milk, cheese, cottage cheese and cream can provide fat and calories that may transfer to your butt. Use full-fat milk in smoothies and oatmeal. Snack on cheese slices or cottage cheese plus fruit. Add cream to coffee, pasta dishes and soups.

4. Granola

Next in our list of foods that make your butt bigger is Granola. Homemade granola packed with nuts, seeds, coconut flakes, dried fruit and a touch of healthy oil like olive or avocado oil provides an abundance of butt-boosting calories and nutrients. Enjoy a bowl of granola with milk or yogurt. You can also sprinkle it onto many foods throughout the day.

5. Salmon

Salmon is packed with healthy fats like omega-3s that may help build a bigger butt by providing your glutes with fatty acids they need to grow. Aim for at least two 3-4 oz servings per week. Salmon tastes great grilled, baked or in salads and tacos.

6. Extra Virgin Olive Oil

Drizzle extra virgin olive oil over everything you can think of – salads, pasta, seafood, roasted veggies, etc. Olive oil contains monounsaturated fats that can transfer to your glutes. Use it as your main cooking oil and increase your intake gradually.

7. Sweet Potatoes

Starchy carbs like sweet potatoes can help provide calories for a curvier backside. Roast them in olive oil or mash with butter and milk for extra calories. You can also shred sweet potatoes into oats, smoothies and chilis.

8. Quinoa

Cook up quinoa bowls loaded with healthy toppings like avocado, nuts, olive oil and cheese for a big butt boosting meal. Quinoa is high in protein for building glutes plus starchy carbs for energy. Make big batches to have quinoa on hand for quick meals.

9. Bananas

If you want to find out about foods that make your butt bigger, Bananas are another excellent starchy carb for a rounder butt. The resistant starch in under-ripe bananas may be especially effective for building glutes. Add bananas to smoothies, oats, yogurt bowls and baked goods like muffins.

10. Protein Powder

Whey and pea protein powders make it easy to increase your daily protein intake, which is crucial for building glutes. Blend them into smoothies and oats. You can also use protein powder in pancakes, protein balls and mug cakes.

11. Eggs

Eggs contain protein for sculpting glutes along with fat for helping your butt grow. Make omelettes, frittatas and scrambled eggs using whole eggs and plenty of olive oil or butter. You can also add eggs to foods like burgers for extra protein.

12. Beans

Beans provide a vegetarian protein source for building glutes along with starch for energy. Black beans, chickpeas, lentils and baked beans are all good choices. Make chili, curries, dips and soups loaded with beans.

13. Coconut oil

The MCTs (medium chain triglycerides) in coconut oil are sent directly to the liver to be used for energy instead of stored as fat. This can help boost metabolism and increase fat burning. Use coconut oil for cooking, in coffee or add to smoothies.

14. Whole grains

Brown rice, oatmeal, quinoa, barley and bulgur pack fiber, protein and b-vitamins to optimize fat burning and muscle building. That is why experts recommend whole grains to those who want to know foods that make your butt bigger. Pair them with healthy fats and protein for well-rounded butt boosting meals.

15. Chia seeds

These tiny superfood seeds offer protein, fiber and omega-3s to support growth of glutes. Add them to smoothies, oats, yogurt and snacks like energy bites. Chia pudding is another great way to enjoy them.

16. Soybeans

Edamame and tofu provide plant-based protein for sculpting glutes. Soy also contains phytoestrogens that may help with fat storage in the butt area. Snack on edamame or add tofu to stir-fries and chili.

17. Grass-fed beef

Red meat is loaded with protein for butt muscle building, plus healthy fats like conjugated linoleic acid that may promote fat loss. Aim for 1-2 palm-sized servings of fatty cuts like ribeye or brisket per week.

18. Full fat Greek yogurt

Full fat Greek yoghurt is another great option for those looking for foods that make your butt bigger. Higher fat yogurt provides protein plus calcium for fitness and fat burning. Use it to make overnight oats, smoothies, or substitute in dips and dressings. Top with nuts and seeds for extra nutrients.

19. Dark chocolate

In moderation, dark chocolate provides antioxidants, iron and magnesium to support exercise performance. The cocoa butter provides fat to help your butt grow. Snack on a small square after meals.


This shall clear your doubts on foods that make your butt bigger. Knowing which foods can cause your butt to grow can be a game-changer for getting the body you want. Your diet has a significant impact on how your body feels and looks. Though you might want to prioritise food for a bigger butt, keep in mind that your health comes first.

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