Better Booty | Better You

19 Foods That Increase Buttocks Size

If you’re working out like crazy to get a bigger butt, and have not seen results, you probably need to pay more attention to what foods you are putting into your body. Often times, we tend to focus on one and not the other, but diet and exercise go hand in hand. Maintaining the proper diet for your goal is usually the hardest task to achieve. With so many tasty, easy to make, and easy to buy processed foods available, it will take a certain amount of knowledge and discipline to know when and what to eat. Foods serve a greater purpose than just looking good. Essential food nutrients go to different parts of the body. If you want your butt to look more fabulous than ever, pay close attention to the following information about what foods make your booty bigger.

What are the nutrients that you need in the food you eat?

The foundation of building a “bootiful” backside starts with the consumption of the right nutrients. Nutrients are broken down into two main groups: Macronutrients and Micronutrients. Macronutrients consist of proteins, carbohydrates, and fats. While micronutrients consist of vitamins and minerals. Believe it or not, 90% of getting your body together comes down to eating the right foods.

  • Choose foods that are rich in proteins

    To have a beautiful, firm buttocks, you’ll need to choose proteins that’ll be essential to building glute muscles. Eggs, lean beef, nuts, chicken, beans and fish contain a ton of protein for building your muscles. Also, protein aids in muscle regeneration and maintaining your buttock’s fullness & firmness.


  • Choose foods that are rich in unsaturated fats

    Foods that are rich in unsaturated fats are suitable for your diet, such as vegetable oil, nuts, oily fish, chia seeds, and avocados, are just a few choices of healthy fats. They work efficiently in making your metabolism regulate better while optimizing cell renewal.


  • Choose foods that are rich in carbohydrates

    Everyone needs energy to fuel their production. Carbs are not your enemy; they can provide you with enough energy to fuel your entire body function at optimal performance when consumed in moderation. You can get a good amount of carbohydrates by eating foods such as rice, wheat, potatoes, and cereals.

Foods That Make Your Butt Bigger


There are fortunate women out there who are born with great genetics that result in big, beautiful backsides; then, there’s the rest of us who have to strive for our assets by sticking to a strict diet and workout routine. Filling your fridge and cabinets with the right foods is essential to the commitment and dedication it takes to change your dieting habits. Here’s a list of foods that should be on your next shopping list:


Quinoa is a grain that is very high in fiber, and a good source of protein. Actually, quinoa is referred to as a complete protein, containing all 9 essential amino acids. So, if you want to get that booty bigger, try to hunt this food down in your local grocery store or market.

Chicken Breast

If you love chicken, this choice might be your favorite. It’s easy to prepare, healthy, and overall taste great when cooked with love. Chicken is rich in protein which is very beneficial for building those glutes. Also, the cholesterol content is lower than other meats. It’s a perfect example of a food that can surely satisfy your taste buds without harming your diet.


Fish is one of those exceptional foods that contain healthy fats which can be considered helpful in increasing the size of your bum. These fats are known as healthy fats because they help replace unhealthy fats in our blood vessels. It’s not only essential to improve the shape of your bottoms, but it also important to prevent heart diseases caused by the harmful fat build up in your arteries. Eating fish such as tuna, mackerel, salmon, tilapia and many others can definitely provide a proper amount of calories, proteins, and fats.

Chia Seeds

Chia seeds are one of the healthiest foods on earth. These tiny black seeds deliver a massive amount of nutrients with a meager calorie ratio. Chia seeds can easily be in included in your diet. You can add them to your favorite shake, oatmeal, and even fruit salads. Plus, when you consider the high protein content within chia seeds, there’s no wonder why this food is on our butt building grocery list.


One of our go-to breakfast dishes; eggs, provides a great source of muscle building nutrients and vitamins; while saving your wallet some grief at the checkout counter. Who said eating healthy has to be expensive! Eggs are considered the most complete protein on the planet. It contains Carotenoids, Choline, Vitamin K2, Vitamin D3, Vitamin E, Conjugated Linoleic Acid (CLA), Lecithin, Long Chain Omega 3 Fatty Acids, among a host of there.


If you’re looking for a “superfood” that can assist you in building a perfect booty with the functional attributes that can assist in preventing and treating many diseases, then mushrooms should be in your shopping cart. Researchers have conducted studies which have confirmed 200+ conditions which can benefit from mushroom consumption. If you want something that you can eat rather quickly, add a mushroom in your favorite sandwich, wrap, or salad and enjoy the nutritional benefits and the booty gains.

Lean Beef

Lean beef is a great source to help increase the mass of your glutes. 3 ounces of beef provides 60% of the US Department of Agriculture’s recommended daily intake for women. Make sure to select lean cuts only, as fatty beef contains saturated fat, which negatively impacts your cardiovascular health. You can either have a beef steak after a hard workout or have ground beef added to your meal.


In coming up with this list, I had to ensure everyone was covered, including my fellow vegetarians. Tofu is a primary source of protein for many vegans and vegetarians. In addition to its protein benefits, tofu also strengthens hair, enhances skin, and helps fight against many diseases; including cardiovascular disease and breast cancer.


Nuts are a quick, healthy snack which packs a ton of nutritional benefits. First, nuts are high in protein. They contain 5 grams of protein in each ounce. Also, nuts provide a tremendous amount of health benefits, such as supporting your cardiovascular system, fighting metabolic syndrome and inflammation, and helps prevents diseases.


Popeye “The Sailor Man,” knew the benefits of consuming this dark, leafy green vegetable. Spinach is regarded as a superfood, as it is loaded with tons of protein & nutrients such as iron, magnesium, & calcium. The vitamins and minerals contained in spinach are important for skin, nails, bone health, and hair. Grow those glutes like Popeye's arms by picking up some spinach the next time you make your grocery rounds.


Avocados are an incredibly nutritious fruit. They’re unique in the aspect that most fruits consist of carbohydrates, while avocados are high in healthy fats. Also, they contain a lot of nutrients that are essential in growing your butt. You can gain various vitamins, fiber, amino acids, potassium, healthy fats and a small amount of protein all within one avocado.


If you want to gain carbohydrates and fiber, rice would be an excellent choice for you. Rice is like a fuel that our body needs. It helps in improving our digestion and in providing protection against the risk of heart diseases. And rice is also very easy to pair with a lot of dishes that can be prepared during breakfast, lunch, and dinner.


This food choice is sure to add a few lbs to your backside. Potatoes are a great source of carbohydrates and essential vitamins, which aids in nourishing skin cells, treating scurvy and rheumatism, and reducing inflammation.

Green Vegetables

We all know that green leafy vegetables are very healthy and nutritious. Vegetables can give you amino acids which are needed in your diet to achieve any fitness goals. Aside from green leafy vegetables, you can also get other vegetables such as Brussels, broccoli and tomatoes.


This is the best choice for any vegetarian out there seeking an alternative protein source. Beans are very easy to find and very cheap in the market. There are several different kinds of beans you can pick up which will provide you everything you’ll need to grow that bum. Beans are also low in fat, rich in amino acids, and reliable for fiber.


Milk contains calcium, protein, and potassium among other beneficial health nutrients. The protein that is found in milk will encourage muscle strength. When building your booty, you want to consume protein-rich foods. Milk in moderation has all the nutrients needed to develop and maintain a healthy body.

Cottage Cheese

Cottage cheese is packed with protein, calcium, and carbs. It is a low-calorie cheese, best to be consumed when trying to reach a dietary goal. It’s a good choice of food to help strengthen your muscles because it contains high protein with fewer calories.

Pork Tenderloin

Instead of eating bacon, you can have the pork tenderloin as a healthier alternative. It’s easy to prepare and very delicious considering that it has fewer fats and more essential vitamins. It is also high in protein and contains amino acids. If you like pork, try adding the pork tenderloin to your meal plan to help build a bigger butt.


If you are already bored of eating chicken, you should try adding turkey to your palate. Turkey is protein packed and is very lean. There are other essential nutrients found in turkey that is good for your overall health.

In the list of foods above, you will see each type of food and their health benefits towards getting a bigger butt. You can now start to meal plan with these different alternatives to start building your muscles how you see fit. Eating healthy is the most important task when sculpting your body. Discipline and commitment will be key in your dieting efforts. Be sure to stay focused and motivated throughout to avoid any food relapsing. Lastly, go at your own pace. For some people, it may only take a few months or less to achieve their bodily goals, while others might need a longer period of time.

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