Fruits That Make Your Buttocks Bigger


fruits that make your buttocks bigger, and will keep you fit at the same time. There are many fruits that can give your buttocks a bit of natural enlargement or make it bigger. Some fruits like watermelon are known to be high in fiber while others like bananas and kiwis contain potassium. These nutrients help in relieving constipation which makes the body eliminate toxins more effectively and thus helps you lose weight.

Do You Want a Big Booty? 19 Foods to Try

Foods that help make your butt bigger can include those high in dietary protein like salmon, eggs, legumes, and more.

A bigger, strong booty is helpful for multiple things: Climbing stairs, squatting with heavy weights, and a more comfortable seat. Some individuals strive to adopt a larger gluteal region purely for aesthetic reasons, too.

Contrary to what many people believe, getting a bigger butt starts in the kitchen.

Pairing regular exercise with a healthy diet full of glute-growing foods is one of the most effective strategies to help maximize results.

Certain foods may increase muscle growth, strength, and recovery to help you achieve the derrière of your dreams.

Here are 19 foods that can help you get a bigger booty.

Protein and muscle growth

If you’re looking to enlarge your butt, making a few modifications to your diet is the first step.

You should focus on growing your glutes, which are the muscles that make up your buttocks.

In particular, dietary protein is important for building and maintaining muscle mass — especially after exercise

Other nutrients, such as carbs, healthy fats, and antioxidants, also promote muscle growth by fueling your cells, reducing exercise-induced inflammation, and enhancing recovery

Pairing these nutritious foods with a regular workout routine can help amplify your results to get you a robust rear.

1. Salmon

Salmon is a great source of protein, packing 20 grams into a single 4-ounce (100-gram) serving

Fatty fish like salmon are also loaded with omega-3 fatty acids, which provide numerous health benefits.

Some research suggests that omega-3 fats reduce inflammation, which may expedite muscle recovery and growth

One study in 44 older adults found that taking omega-3s for 6 months helped in decreasing muscle loss, compared with a control group. Omega-3 fatty acids may help you maintain muscle mass gain

2. Flaxseed

Flaxseed not only boasts a good amount of omega-3 fatty acids per serving, but it also contain high amounts of magnesium, phosphorus, and B vitamins

Furthermore, adding flaxseed to your diet is a good way to boost your protein intake.

In fact, just 2 tablespoons (21 grams) of flaxseed provide around 4 grams of plant-based protein

Increasing protein intake is essential to building muscle for a bigger behind

3. Eggs

Eggs are highly nutritious, providing plenty of selenium, vitamin B12, riboflavin, and phosphorus

The B vitamins in eggs can help your body produce energy from your diet

Each medium egg also supplies about 6 grams of protein, making this food an excellent addition to a high protein diet

Additionally, leucine, an amino acid common in eggs, has been shown to stimulate muscle synthesis and reduce muscle protein breakdown. This may be especially beneficial for enhancing your bum size

4. Quinoa

Quinoa is a nutrient-rich seed that, when cooked, offers a whopping 8 grams of protein per 1 cup serving

It also packs all nine essential amino acids, which you must obtain from your diet because your body can’t make them on its own

Plus, it’s high in complex carbs, which can provide extra energy to fuel your workout.

During resistance training, consuming carbs alone or with protein can reduce muscle damage and increase glycogen storage to support endurance and energy levels

Adding exercises that work your glutes and hamstrings into your workout will likely translate to a better behind.

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5. Legumes

Legumes are a family of plants that include beans, lentils, peas, and peanuts

They’re generally high in protein, which can maximize muscle synthesis and boost the growth of your glutes.

For example, 1 cup (164 grams) of cooked chickpeas boasts nearly 15 grams of protein, while 1 cup (198 grams) of cooked lentils packs almost 18 grams.

Legumes are also a good source of micronutrients like magnesium, which is involved in energy production and muscle contraction

6. Brown rice

Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup (202 grams)

What’s more, protein powder made from this grain is a great choice for those who need an extra protein boost.

In an 8-week study of 24 people, taking a rice protein supplement daily after resistance training improved body composition and exercise performance

Brown rice is also high in branched-chain amino acids (BCAAs). These are broken down directly into your muscles for a quick source of energy

Studies show that BCAAs can reduce muscle soreness and fatigue, increase muscle protein synthesis, and curtail muscle loss to help balloon your bum

Another study found that individuals who consumed a drink with 5.6 grams of BCAAs after their resistance workout had a 22% greater increase in muscle protein synthesis than those who consumed a placebo drink

7. Protein shakes

Protein shakes are a great choice for a healthy post-workout snack.

Whey protein, a type of protein found in milk, can also promote muscle growth and recovery after workouts

Enjoy it or other protein powders after your workouts by blending them with milk, fruits, and veggies to bump up your shake’s butt-boosting benefits.

8. Avocados

In addition to this flavorful fruit’s supply of healthy fats, protein, and fiber, it is rich in vitamin C, potassium, vitamin B6, and magnesium

Avocados are also high in antioxidants, including carotenoids like lutein, zeaxanthin, and cryptoxanthin

Some research suggests that antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time

Plus, avocados are rich in potassium, another important nutrient involved in muscle contraction

9. Milk

Packing nearly 8 grams of protein into each cup (244 g), milk is an excellent snack after hitting the gym

This beverage contains both slow- and fast-digesting proteins that supply your muscles with a steady stream of amino acids after your workout

Research shows that drinking milk after exercise can enhance post-exercise muscle protein synthesis and rehydration, restore depleted energy, and reduce muscle soreness

One study found that males who drank high protein dairy milk during 6 weeks of resistance training increased lean mass, strength, and power compared to a placebo group

Research has also found that drinking milk after working out helps increase your body’s efficiency in using amino acids to support protein synthesis, which is especially important when it comes to growing your heinie

10. Pumpkin seeds

Pumpkin seeds are a delicious and nutritious snack option for a balanced, booty-building diet.

Just 1 ounce (28 grams) offers 8.5 grams of protein, alongside an array of healthy fats, fiber, manganese, iron, and phosphorus

These seeds are also rich in magnesium. They provide 40% of your daily needs in a single ounce (28 grams)

Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity. This makes it even more important to get enough magnesium-rich foods in your diet (


If you know what to do and eat, getting a bigger butt is not hard. However, contrary to what most people believe nowadays, to get a bigger butt you need to start from your kitchen. Certain foods increase your muscle growth, strength, and recovery to help you get a bigger butt. Additionally, having regular glute exercises can help you maximize the results when looking for a lifted butt. Here are the foods that can help you get a bigger butt:

  1. Legumes – there are numerous legumes you can consume including peas, beans, peanuts, and lentils. The high protein content in legumes can maximize muscle synthesis and the growth of your glutes.
  2. Eggs – eggs are highly nutritious with riboflavin, vitamin B12, selenium, and phosphorus. Vitamin B helps your body produce more energy thus playing a huge role in getting a lifted butt. Also, eggs contain amino acids and leucine which stimulate the synthesis of muscles especially your glutes.
  3. Salmon – Salmon is one of the best sources of proteins that can help you get a healthy-looking butt that’s well-toned and rounded. Also, salmon contains Omega 3 fatty acids which offer numerous benefits to your body.
  4. Quinoa – this protein-rich food has essential minerals and amino acids which can help you get a bigger butt. According to nutritionists, quinoa is gluten-free and hence ideal if you are looking to enhance your butt size.

  1. Avocadoes – the fruit is rich in healthy proteins, fats, fiber, magnesium, potassium, vitamin B6 and vitamin C thus making it a must-have in your diet if you want to have a big butt. Avocadoes are also rich in antioxidants which reduce muscle damage induced by exercises thus speeding up your recovery.
  2. Nuts – there are different types of nuts you can consume in your diet. Cashew nuts and almonds are common nuts rich in proteins, vitamin E, Calcium, Potassium, and magnesium. Ergo, to grow the size of your butt, you should consume nuts.
  3. Milk – since milk contains both fast and slow-digesting proteins, you should take it after you work out to get a steady supply of amino acids. These proteins will facilitate the growth of gluteal muscles.
  4. Pumpkin seeds – to increase and enhance your butt, you should include pumpkin seeds in your diet. They are not only delicious but also nutritious with high protein levels, fiber, iron, manganese, and healthy fats.
  5. Flax seeds – flax seeds have a considerable amount of omega 3 fatty acids, magnesium, Vitamin B and phosphorous. Hence, flax seeds are nutritious and it has been proven they can help you get a bigger butt. Also, when you include flax seeds in your diet, you boost your protein intake thus essential in growing muscles (especially gluteal muscles).


Are you trying to get a rounder and fuller butt or maybe a little lift to that backside of yours? Did you know there are some foods that make your butt bigger? Well, you may want to look into certain types of foods that make your butt bigger. I’m in the process of reshaping and toning my bottom too. What I’ve learned is that in order to gain a little booty weight, your body has to pick up a few pounds overall. On top of your glute exercises lunges and squats , you also need to consume foods that contain healthy fats and a lot of protein. If interested, I will explain in this post some of the foods that grow a bigger butt.


Nuts really are one of the best foods for a bigger butt. In order to get some “junk in the trunk,” you have to eat healthy foods that’ll make your butt bigger. Eating a daily assortment of nuts can get you started on the right track. Mixed nuts usually consist of cashews, almonds, and peanuts. Most 1-ounce servings contain at least 135 calories. I usually don’t like the taste of nuts on their own, so sometimes I may throw them on a salad or pair them with raisins. If you’re not a nut lover either, then I highly suggest that you try something sweet like Star Snack’s toffee peanuts or Kar’s Yogurt Apple Nut mix. If you do not know where to find these healthy foods in your city, searching for health food stores like Whole Foods or for healthy restaurant options like Le Pain Quotidian should do the trick. 50

Jaden will the food make you gain fat in your bun Area aAdd a comment …


Avocado is an all around healthy food choice. This green-fleshed fruit is loaded with potassium, fiber, and various minerals and vitamins. However, the great thing about avocado is that it’s made with fat—particularly monounsaturated fat. If you’re not careful, avocado can put you in a position where you’re gaining too much weight. Therefore, eat it in moderation, but have fun with it. Put it on a turkey sandwich or add it to a yummy burrito. 23


One of my favorite foods is Greek yogurt and it’s one of the most delicious foods that make your buttocks bigger. Unlike regular yogurt, Greek yogurt packs at least 16 grams of saturated fat. That’s 11 grams more than regular yogurt. This can increase cholesterol levels, which typically is the culprit of heart disease. Nutritionists recommend that Greek yogurt lovers invest in low-fat or fat-free alternatives, and eat in moderation because you’ll definitely start to pick up some pounds. 77


You should start replacing all your butter breads and white breads for whole wheat bread. The great thing about whole wheat is that it’s a healthier food choice in comparison to other breads. Some of the most popular bread in the grocery store is made without natural grains, which is a very beneficial source of fiber. Whole wheat bread contains more calories and keeps you full, unlike regular white bread. It’s definitely a great way to add on a few pounds. 51


Tuna is actually a great choice when it comes to foods that make your booty bigger. One can of tuna holds a little less than 200 calories and is a perfect source of protein and healthy fat. If you’re looking to gain heavy weight, then add a few more calories to your tuna meals by mixing in eggs, mayo, celery, or sweet relish. You’ll enjoy your tuna salad even more by using it as a spread on a nutritious slice of whole wheat bread. However, if you’re trying to avoid a high dosage of calories, then enjoy your tuna plain and unseasoned. 26


Dried pineapples, dried bananas, and dried apricots…they’re basically all the same when it comes down to a high-sugar content. Surprisingly enough, dried fruit puts more pounds on you in comparison to regular fresh fruit. According to Men’s Fitness, “Two tablespoons of dried cranberries or raisins have the same amount of calories as 1 cup of fresh raspberries or 1¼ cups of strawberries.” This choice of snack will definitely benefit your journey to a fuller bottom, but don’t mess with it if you’re afraid of the massive calorie count. 11


Last but not least on the list are potatoes. Yes, the potato has carbohydrates that most people cut back on when they’re trying to lose weight, but if you’re trying to get a little more “cushion for the pushin’,” then don’t eliminate this food. Like I mentioned for several other foods on this list, you have to eat this vegetable in moderation because even one medium-sized potato has 163 calories. Yet, potatoes are a great source of Vitamin C, Vitamin B6, and potassium. Make sure to always eat unpeeled potatoes because they have the best nutritional value. 92


If you want to build up those muscles in your booty, get yourself some lean beef. Although beef isn’t one of the foods that are typically recommended, it contains lots of vitamins and minerals and loads of protein! 79


If you have a gluten sensitivity or intolerance, your best bet is to try some quinoa. These grains are super healthy and are one of the few plant-based foods that are considered a complete protein and contain all of the essential amino acids. 


Eggs are well known for being a food that’s high in protein so it’s no surprise that it made the list for booty-enhancing foods. Hard boiled eggs make a great snack and who doesn’t love scrambled eggs for brekkie! Make sure you check with your doctor to see how many eggs you can have since eggs are high in cholesterol. 87


Beans get a bad rap because they can cause bloating but the truth is, they’re packed with protein and contain amino acids that can help build up muscle. Another bonus is that beans are the most inexpensive source of protein and they’re a great source of antioxidants! Beans are one of the best foods for a big booty.

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