Foods That Make Your Butt Bigger

Having a smaller waist and a bigger butt is the dream of every woman out there. If you're also one of them hoping for a bigger bum like Kim Kadarshian, this blog is for you.

Getting an hourglass body shape sounds expensive. But what if we told you there are foods that can make your butt bigger without any drugs, supplements, or implants? 

Of course, exercises are important too, but squats or lunges alone will not help you. You need to focus on a healthy and well-balanced diet to make your butt toned and curvy. 

In this article, we have compiled a list of the top 15 foods that make your butt bigger, just like Kim Kardashian's. Read on. 

Overview of Buttocks

Your buttocks are made up of a group of huge muscles called glutes or gluteal muscles, as well as fat layers. They are one of the largest muscle groups in your body.

Gluteal muscles consists of:

  • gluteus maximus, 
  • gluteus minimus, 
  • gluteus medius

Your hips will look more toned as the size of these muscles grows. If these muscles are adequately coated with the right amount of protein, they will form a curvier shape instead of a muscular one.

So, before jumping to the list of foods to make your bum bigger, let's have a look at basic nutrition principles. 

What Types Of Food Should You Eat To Get A Bigger Butt?

Of course, to grow your hips, you'll need to increase your calorie intake. But for that, you'll have to make sure you're eating the right type of food.

i) Protein 

The thing is, you want to bulk up your booty with muscles and not fat. So, the first food category is protein-rich food. They are the building blocks of muscles. 

Here's the fact: proteins are made up of amino acids, which help build, repair, and maintain muscles. This helps your body grow and optimizes gains from workouts. 

Generally, your body needs about 1.8 g of protein per kg body weight in a day. So, try to get at least 35% of your calories from lean proteins for muscle building. 

ii) Complex Carbohydrates

Carbohydrates help in muscle-building processes due to their anabolic effect. It provides sustained energy for workouts and stimulates insulin production.  

Starch, which is a form of carbs, is also a good choice. Foods that are high in starch tend to be higher in calories. This may help add weight to your body and grow butt size. 

You must get 40% of your daily calories from carbs. 

iii) Healthy fats 

When we say fats, we usually mean healthy fats. Such types of fats provide energy that our body needs for proper functioning. They are also important for hormone production. So, aim to get 25% of your calories from healthy fats.  

iv) Dietary Fiber

The last on our list of groups is fiber-rich foods. Fiber is known for good digestion and promoting satiety. Vegetables and fruits are great sources of fiber that improve your muscles. 

The accurate combination of these ingredients—which include fiber, complex carbohydrates, protein, and healthy fats makes the nutrient-dense meal you've been searching for to tone your bum. 

15 Foods That Make Your Butt Bigger

As we explained before, in order to enhance the mass of your butt's lean muscles, you should consume foods that are rich in starch and have a greater ‘calorie' content. 

To bulk up your buttocks, you will need a combo of a ‘protein-dense diet' that helps increase lean muscle mass and a variety of high-calorie foods that help add that layer of ‘good fat.'

Alongside hip flexor exercises, here is a list of promising foods that will make your butt bigger in no time. 

1. Chicken breast

Macronutrients: 26g protein, 2.7g fat. 0 carbs

First up on our list is the most loved food, which is chicken. 

Chicken breast (mostly skinless) is a holy grail among gym-goers and bodybuilders. It's super lean and loaded with a high amount of protein. It will help you with bigger glutes if consumed daily, usually before or after workouts.

There are plenty of ways you can consume chicken breast. You may have a bowl of chicken soup or just eat a boiled chicken breast right after your gym session. 

2. Salmon –

Macronutrients: 40g protein, 27g fat

If you're a fan of seafood, then Salmon is your best choice. Yes, you guessed it right. Salmon is highly rich in protein and omega-3, which are great for building gluteal muscles. A 100 g serving of Salmon contains 20g of proteins, which is huge. 

Given that Omega-3 minimizes inflammation and helps in muscle recovery, the amount of muscle loss is minimal. Hence, without a doubt, Salmon can make your butt bigger if you eat more of it.

3. Quinoa –

Macronutrients: 8g protein, 8g fiber

If you have gluten sensitivity, Quinoa is your go-to option. Quinoa is a whole grain that is becoming popular today. It's a pseudocereal, a plant-based protein source that aids in muscle building in your glutes. 

It is high in protein, dietary fiber, iron, calcium, and nine essential amino acids. That means this protein-dense food makes it perfect for growing your butt. 

For those who don't know, your body needs complex carbohydrates that aid in protein synthesis and glycogen storage after resistance training. Quinoa supplies the necessary nutrients to ensure that your glute and hamstring muscles recover effectively over time.

You can consume Quinoa by mixing it with salad, rice, or soup for a healthy meal.

4. Eggs –

Macronutrients: 12g protein, 10g fat

Eggs are a widely known source of protein, so it's no surprise that they made it to our list of foods that make your butt bigger and firmer. They contain essential amino acids, especially leucine, which is a key player in muscle protein synthesis.

If you consume 2-3 whole eggs on a regular basis, it will help build and strengthen your gluteal muscles if associated with resistance training. 

If you are not a fan of scrambled eggs, you can have hard-boiled eggs. Also, avoid the yellow part (yolk) if you have high cholesterol, and ask your doctor for advice. 

5. Legumes –

Macronutrients (lentils): 15 g protein, fat 1-2g, carbs 30-40g

If you're a vegetarian or don't eat meat, you can obtain proteins from legumes. 

Legumes are nothing but a family of plants, including lentils, peas, beans, and peanuts.

Generally, they are said to be high in protein, vitamins, carbs, and minerals. Of course, they all contribute to helping maximize muscle building and promote gluteal muscle growth. 

These legumes also increase your ability to lift heavy weights at the gym, so it'll be easier for you to work out more, focusing on your lower body. 

Many people prefer this food to get protein because preparation is simple. Try to consume at least a cup of legumes daily to boost the growth of your glute muscles. 

6. Avocado –

Macronutrients: 21g fat, 12g carbohydrate, 2.9g protein

You might have heard of the guacamole recipe, which was trending. Yes, it became popular because of avocado. You can try it too. Avocados are every vegan's favorite food. 

This healthy fruit is loaded with protein, healthy fats, and vitamins C, E, A, and B6. 

These micronutrients have many health benefits and help you achieve a calorie surplus to grow your bum. 

If you include one or half of an avocado per day accompanied by other foods in this list, it will give you great results. Consume by adding half an avocado to a slice of toast or under a poached egg. 

7. Spinach –

Macronutrients: 3.6g carbohydrate, 2.9g protein

It's important not to ignore leafy vegetables. And spinach is the number one vegetable that can help you in growing your butt size.

Like it or not, spinach is a great vegetable choice that comes under heart-healthy foods. Even though they are not rich in protein, they are high in vitamins, minerals, potassium, and iron. 

This low-calorie green veggie helps to tone your gluteal muscles and promotes athletic performance. 

When you eat spinach, it will make you feel full or satiated. That means you'll ditch junk foods or eat less. 

8. Brown Rice –

Macronutrients: 45g carbohydrate, 5g protein, 1.8g fat.

Although many people overlook it, brown rice is one of the healthiest foods for weight management. According to experts, eating brown rice before your workout will give you toned and bigger butts. 

Since they are rich in protein, fiber, and carbs, they promote muscle in your butt area. 

It's because brown rice contains branched-chain amino acids (BCAAs) that reduce muscle damage and increase muscle recovery. 

So, eventually, this lowers muscle soreness and hinders the loss of muscle mass. In doing so, it makes your butt bigger.

Instead of white rice, try to consume brown rice mixed with cereals as a part of daily meals. You'll definitely see the results in your bum over time. 

9. Sweet potato –

Macronutrients: 12g fat, 8.7g carbohydrate, 4.7g protein

Another great food for growing your hips is sweet potato. They taste great when they are boiled or consumed with other vegetables. 

Sweet potato is packed with complex carbs, fiber, and minerals and is perfect for a comforting post-workout meal. It's also known to be a great energy source to gain gluteal muscles and your buttocks.

10. Chia seeds –

Macronutrients: 9.8g fat, 11.9g carbohydrate, 4.7g protein

You might have used chia seeds in your breakfast oatmeal or smoothies. They are very small yet full of nutrients. 

Chia seeds contain high amounts of proteins and healthy fats. They also contain omega-3 and omega-6 fatty acids, along with some dietary fiber. These nutrients help you in muscle growth. 

You can sprinkle some chia seeds onto salad, oatmeal, and pancakes or add them to smoothies and juices. 

11. Flax seed –

Macronutrients: 7.7g carbohydrate, 5.2g protein, fat 13.6 g

Flax seed is another source of protein and healthy fats. Many people add to their meals and snacks as a way to increase their protein intake. It is not just protein; it also contains high amounts of omega-3 fatty acids, magnesium, and B vitamins.

You'll get 4 g of plant-based protein from 2 tablespoons of flaxseed. So, include them in your daily diet routine to increase your gluteal muscles. 

12. Greek yogurt –

Macronutrients: 8 g carbohydrate, 24 g protein, fat 2.7 g

Plain Greek yogurt is believed to be a great source of protein, calcium, and, most importantly, good gut bacteria. On top of that, it provides fast and slow-digesting protein, which facilitates glute growth due to its probiotic content. 

Always opt for Greek yogurt as it contains 24 g of protein (in 245 g cup), which is twice as much as low-fat yogurt. 

To include Greek yogurt in your diet, eat it along with a meal or a fruit for a muscle-boosting snack. 

13. Whey protein shake 

Macronutrients: 10 g carbohydrate, 25 g protein

When you cannot get enough protein from your regular diet, protein shakes can be helpful. Protein shakes are also great as a post-workout meal. Whey protein in milk promotes growth and recovery after a strenuous workout. 

Consuming protein powder with smoothies, fruits, and vegetables has amazing butt-boosting benefits. Try to drink protein shakes 15-20 minutes after your workout session. 

You can also consume protein bars to increase your intake of protein.

14. Nuts

Macronutrients: 28 g carbohydrate, 27 g protein

Nuts are another great source of proteins and fats, especially almonds, peanuts, and cashews. 1 oz of these nuts contains 135 g of calories.

In particular, almonds are effective in getting optimal energy levels to perform intense muscle-building workouts.

Almonds and peanuts are also rich in fiber, so you can consume them on a regular basis. Also, you can add them to your desserts, oatmeal, milkshakes, or any healthy snacks. There are plenty of ways to consume them.

You don't have to eat all of the foods listed here. Simply use a handful of them and thoroughly mix them. Use them alternatively, and you'll surely see the differences in your bum size. You'll eventually find that eating such foods makes your glute muscles more muscular and results in a bigger, curvier butt. 

15. Cottage cheese

Macronutrients: 8 g carbohydrate, 25 g protein, fat 5 g

Cottage cheese is a curdled milk product, which is very delicious. It's low in fat and rich in protein, with a cup providing 25 g of protein. 

It has a special protein called casein protein, which is slow-digesting and can make it easier to gain your gluteal muscles.

You can simply add cottage cheese to your sandwich, salad, and even curries. You can also use it in place of other milk products like cream cheese or ricotta. 

One thing to remember is that you should never skip exercises. Because without moving your body, nutrients won't be absorbed properly. That means eating these foods will be of no use.

Also, do not overeat. If you eat some of these excessively, you will gain weight everywhere in your body, and not just in your butt.

So it's better to make a proper diet regime and follow it along with targeted exercises. Ask a certified nutritionist and dietitian to create a personalized diet plan for you. 

The Bottom Line!

So these were the top foods that make your butt bigger. Turns out it's not just about squats or lunges. Your choices of foods also matter if you want a bigger and curvier bum. 

Some of the foods that will help in this regard are protein-rich foods, complex carbohydrates, fatty foods, and vegetables. 

Most importantly, try to include a protein-rich food with every snack so that your body regularly gets protein throughout the day. This will help your body rebuild its gluteal muscles, and you'll witness the transformation of your curvy and toned bum. 

So, exercise and eat plenty of healthy foods every day. After all, it's the result of consistent efforts in and out of the gym. 


1. What increases buttock size?

Ans:  Exercise and healthy food is the key to increasing buttock size. Focus on exercises that target the glute, like squats and hip extensions. Also, incorporate foods high in proteins, carbohydrates, and calories to increase your butt. 

2. Do squats make your butt bigger?

Ans: No, squats can not make your hip bigger, but they shape and lift your bum. This type of exercise targets all of the glute muscles in one movement. When you work on these muscles, you can trigger muscle size growth.

3. Does walking make your butt smaller? 

Ans: Walking can make your butt smaller because as you walk, you tend to burn calories. When you walk more, you burn more calories than you consume and lose fat. Thus, walking can reduce your bum size. 

4. How can I grow my hips and buttocks naturally?

Ans: To grow your hips naturally, focus on the exercises that target the glute muscles, maintain a healthy and calorie-controlled diet, and get enough sleep for better metabolism.

5. Which food is good for big buttocks? 

Ans: Protein-rich foods such as fish, chicken, Quinoa, eggs, and brown rice are best for getting bigger buttocks.

6. How fast can I get a bigger bum?

Ans: If you follow a well-balanced diet and exercise, you may notice minor changes in bum size in a month. You'll get a bigger bum in 4-6 months of being consistent.

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Oliver Nelson

Oliver Nelson is a New York based Health Specialist Writer who completed his graduation from Syracuse University back in 2015. His writings were published in the top Healthcare brands in the United States.

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