26 Foods You Can Consume To Get Naturally Firm And Big Buttocks Fast

Tone and target your glutes with the combined effort of nutritive foods and exercise.

Medically reviewed by Merlin Annie Raj, RD (Registered Dietitian) Merlin Annie Raj Merlin Annie RajRD (Registered Dietitian) facebook_iconlinkedin_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist linkedin_icon Experience: 6 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years

Believe it or not, you can get a rounder, firmer, and bigger butt without implants. But how to gain weight in your butt? Many foods help make your butt bigger. Of course, these foods, along with certain exercises, can help you get a naturally lifted shapely butt. What food makes your butt bigger, you ask? Read on to get the full list of 26 foods and a diet plan to build lean muscle in your glutes. Scroll down!

But first, let’s know how these foods help get a bigger butt. Read on.

How Can Foods Help You Get A Bigger Butt?

A woman consuming healthy foods to get a bigger butt
Image: Created with Dall.E

Foods may make your butt bigger by increasing fat and lean muscle mass.

Your butt is made of gluteal muscles (gluteus maximus, gluteus minimus, and gluteus medius) and fat layer. To enhance the appearance of your butt, you not only need to increase the size of the glute muscle but also add a fat layer to make it appear round and shapely.

Jesse Feder, Registered Dietitian with a Master’s Degree in Dietetics and Nutrition from Florida International University, says, “Starch-rich foods tend to be higher in calories. This can help add weight to your body and therefore make your butt bigger.”

Fitness blogger Daniella Peters shares a few tips that helped her tone and build her butt in her blog, Daniella Peters Fit. She shares, “It’s so important to eat enough protein when trying to build glutes. You can work out your own protein requirement on free macro calculators online (i).”

Foods rich in protein help increase lean muscle mass, and high-calorie foods help add the fat layer. But that does not mean you may consume junk food! What foods make your butt bigger? Here’s what you must add to your diet.

26 Foods You Should Consume To Get Big Buttocks

Protein-rich food sources like eggs, salmon, brown rice, and quinoa help in muscle building and increase the size of glute muscles. These are rich in protein foods that go straight to your bum and add an extra layer of fat.

1. Protein Shake

Protein shakes help make your butt bigger
Image: Shutterstock

Your body needs at least 1.6 – 1.8 grams of protein per kg body weight per day. Protein shakes come in handy when you cannot get enough protein from whole food sources. They are also useful for those who exercise regularly.

According to a study published in the journal Heliyon, individuals who exercised more and had a higher intake of popular protein sources like chicken, eggs, and canned tuna were more likely to consume protein supplements. The 2019 study was based on 916 responses collated from gym users in Italy, Turkey, and UK. 40.2% of Italian, 75.8% of Turkish, and 56.84% of British gym users took a protein supplement in combination with other nutritional supplements.

There are different protein shakes available on the market (including vegetarian and vegan versions). Buy one and add it to water/milk/almond milk and have it 15-20 minutes after your workout session.

2. Chia Seeds

Chia seeds are packed with proteins and healthy fats (1). There are 14 grams of protein in 100 grams of chia seeds. These seeds are super rich in omega-3 and omega-6 fatty acids, antioxidants, and fiber.

Add two tablespoons of chia seeds to your breakfast smoothies, pancakes, and juices.

They are easily available and have a neutral taste. So, you can add them to any dish. But do not overconsume them as that might cause stomach ache.

3. Fish

Fish are loaded with protein and healthy fats omega-3-fatty acids (2). Include salmon, tuna, mackerel, haddock, basa, anchovies, tilapia, Catla cutla, and rohu in your meals to get a good dose of protein.

protip_icon Quick Tip
Try to eat a palm-sized serving of fish at least thrice a week.

4. Spinach

Spinach helps make your butt bigger
Image: Shutterstock

Spinach is a storehouse of vitamins and minerals. It is the best source of iron. The antioxidants help scavenge harmful reactive oxygen species, reduce cholesterol and blood lipid levels, and protect from chronic diseases (3).

Adding spinach to your diet will keep you satiated, which means you will not consume junk food. Junk food will only make you gain weight overall and deteriorate your health.

5. Avocados

The creamy and buttery avocados are great sources of vitamins E, A, B6, and C, protein, and minerals (4). The healthy fats in avocado help reduce inflammation in the body and reduce muscle wear and tear.

You can have half an avocado with eggs for breakfast or add it to salads, wraps, and sandwiches.

6. Flaxseeds

Flaxseeds are loaded with healthy fats and protein (5). A teaspoon of ground flaxseeds contains about 1.5 grams of protein.

Their color ranges from golden to brown, and they are mostly consumed in the ground form.

Add one to two teaspoons to smoothies, juices, soups, and salads to make your meals extra proteinaceous.

7. Eggs

Eggs help make your butt bigger
Image: Shutterstock

Eggs are great for building bigger and firm buttocks. Whole eggs contain various essential amino acids and both water-soluble and fat-soluble vitamins that help rebuild the muscles and strengthen the muscles (6). A medium egg has about 6 g of protein.

Consume 2-3 whole eggs per week. Avoid the yolk if your cholesterol level is high and your doctor has advised against it.

8. Legumes

Legumes are great sources of protein, vitamins, and minerals. They are also dietary fiber-rich foods (complex carbs), which is essential for maintaining an energy balance in the body (7).

Consume lentils and beans like yellow lentils, whole lentils, red, green, and black lentils, kidney beans, garbanzo beans, peas, and snap peas.

9. Mushroom

Mushrooms are rich in protein and a good option for all vegetarians and vegans. Hundred grams of white mushroom contains 29 calories and provides 3.3 grams of protein (8).

Add them to soups, salads, sandwiches, or wraps to have a delicious and protein-rich meal.

10. Lean Ground Beef

Lean ground beef makes your butt bigger
Image: Shutterstock

Beef may not be heart-friendly, but there are lean ground beef options available. And they are loaded with protein – 4 oz of lean ground beef can provide you with 28.61 grams of protein (9).

Make cutlets or meatballs or add them to soups to make your meals exciting and nutritious.

11. Tofu And Soy Chunks

Soy products like soy milk and soy chunks are great sources of plant-based protein.

Soy milk turned to cottage cheese results in tofu. There are 8 grams of protein in 100 grams of tofu. And 3.5 oz of soy chunks contains a whopping 54 grams of protein.

Add tofu and soy chunks to salads, sandwiches, wraps, and curries.

12. Cottage Cheese

Soft and white cottage cheese is yummy and a great source of protein – 100 grams contain about 11 grams of protein. It is made from milk and is also rich in calcium.

Like tofu, you can add it to your sandwich, curries, salads, and wraps.

protip_icon Quick Tip
To make cottage cheese at home, boil milk in a saucepan, turn off the heat, and let it cool for 2 minutes. Add a tablespoon of vinegar and stir. Sieve the curdled milk, and you have cottage cheese!

13. Quinoa

Quinoa makes your butt bigger
Image: Shutterstock

Quinoa is a pseudocereal that is loaded with essential amino acids like tryptophani  A type of amino acid found in food that aids in child development, regulating the body’s protein, and maintaining muscle health. , methioninei  An amino acid containing sulfur is found in dairy products, meat, and fish. Aids in the metabolic processes of the body. , cysteinei  A type of sulfur-containing amino acid found in keratins and other proteins. Essential for nail, skin, and hair health. , tyrosinei  A type of amino acid that is essential in the production of crucial hormones and brain chemicals. , valinei  An amino acid that is a part of animal and human protein. It aids in muscle tissue growth and repair and improves energy levels. , lysinei  A primary amino acid essential for a healthy immune system and calcium absorption. Also plays a vital role in collagen formation. , iso-leucineii  A type of amino acid mostly found in animal proteins that is beneficial in boosting immunity and metabolism. , phenylalaninei  A kind of amino acid found in plant proteins that offers neurological benefits such as producing neurotransmitters. , and histidinei  A type of amino acid that plays a crucial role in iron binding in hemoglobin. Also helps in muscle tissue repair and recovery. . A cup of cooked quinoa contains 5 grams of protein and 8 grams of dietary fiber (10).

Apart from keeping you full for a long duration, quinoa also helps rebuild and rejuvenate your muscles.

Make quinoa salad, quinoa rice, and quinoa soup to make a healthy and tasty meal.

14. Meat Steak

Meat steaks are great sources of animal protein, vitamins B12 and B3, and the minerals iron, phosphorus, and potassium. If you work out regularly and have been working extra hard on those glutes, you do need a protein backup. Meat steaks will do that for you.

15. Milk

Go for full-fat milk if you are trying to get a round and shapely butt. Not because it helps you gain weight, but quite the opposite (11). Full-fat milk is good for weight loss. The protein and calcium in milk help build lean muscle mass and strong bones, both of which are necessary for achieving the goal you are aiming at.

16. Chickpeas

Chickpeas make your butt bigger
Image: Shutterstock

Chickpeas or garbanzo beans are amazing sources of plant protein, dietary fiber, monounsaturated fats and polyunsaturated fats, folatei  A nutrient found in the vitamin B9, also called folic acid. Essential for the formation and maintenance of cells. , iron, and phosphorus (12). You get about 18 grams of protein if you consume half a cup of garbanzo beans.

Add them to salads and curries or make hummus.

17. Brown Rice

Brown rice has a thin layer of the outer covering, the bran. The bran is loaded with dietary fiber (13). Though there is nothing wrong in choosing to eat white rice (eat it with lots of veggies), brown rice is more filling, and you also reap the benefits of dietary fiber.

It is very helpful in giving your body the fuel needed to sustain muscle mass while doing butt workouts.

18. Sweet Potato

Sweet potatoes taste great when they are boiled, mashed, and consumed with other veggies. They are loaded with good carbs, antioxidants, and minerals and are perfect for a comforting after workout meal.

19. Plain Greek Yogurt

Plain Greek yogurt makes your butt bigger
Image: Shutterstock

Plain Greek yogurt is a great source of good gut bacteria, protein, and calcium. It helps increase satiety, improves digestion, and supports proper bowel movement (14). Try your best not to splurge on flavored yogurts as they are packed with tons of sugar.

Add it to salad dressings or smoothies or have it as a snack.

20. Pork Tenderloin

A mere 3 ounce serving of pork tenderloin provides 22 grams of protein! Protein is good for building lean muscle mass and improving metabolism.
Have it with a side of salad and yogurt dressing.

21. Hemp Seeds

Hemp seeds are obtained from Cannabis sativa or the hemp plant. These seeds are good sources of omega-3 fatty acids. One ounce of hemp seed contains 161 calories, 9.2 grams of protein, and 12.3 grams of healthy fat.

Grind them and add to smoothies and salads or make a hemp seed energy bar at home to boost your energy right before working out.

22. Dark Leafy Greens

Dark leafy greens make your butt bigger
Image: Shutterstock

Of course! If you want to lead a healthy and fit life, you must include dark leafy greens in your diet. These are great sources of good carbs and nutrients that will make your meal complete and wholesome and improve your stamina.

23. Almond Butter

Almond butter is a healthier option compared to butter and margarine. It is high in calories and also loaded with healthy fats and protein. You will feel full and not consume junk food to satiate your hunger. As a result, you will not accumulate unwanted fat in your body.

24. Turkey

Like any other meat, turkey is also a rich source of protein. It has fewer calories and saturated fats than other red meat. Go for lean ground turkey if you are concerned about the fat content.

Make kebabs, cutlets, and/or add it to salads and curries.

25. Chicken Breast

Skinless chicken breast is a great source of lean protein. Half a skinless chicken breast contains about 142 calories. It provides you with essential amino acids and keeps your energy levels high.

It can be cooked quickly, is easily available, and you can grill it, make a curry, or add it to a soup.

26. Oatmeal

Oatmeal, a nutrient-dense food, may help you achieve a more defined and toned butt. It is rich in complex carbohydrates and fiber that may support overall muscle development and fat reduction. Oatmeal’s sustained energy release may enhance workout performance, particularly during exercises that target the glute muscles. Additionally, its protein content is said to aid muscle repair and growth. Combining oatmeal with a protein source like Greek yogurt or almond butter can be particularly effective. While oatmeal alone won’t drastically increase buttock size, when integrated into a balanced diet and fitness regimen, it can contribute to achieving a firmer and shapelier appearance over time.

These are the 26 best foods that you must consume if you are trying to get a bigger butt. Now, let’s take a look at this diet plan that explains exactly how to get a big booty.

Diet Plan For Bigger And Rounder Buttocks

MealsWhat To Eat
Breakfast (7:30 a.m.)Oatmeal/quinoa + 1 whole egg + 2 almonds Or A glass (8 fl. ounce) of protein shake + 4 almonds
Mid Morning (10:00 a.m.)1 cup full-fat milk + 1 digestive biscuit
Lunch (12:30 p.m.)Tuna salad or mushroom salad with flaxseed powder, olive oil, lime, honey, and chili flakes dressing
Post-Lunch (3:15 p.m.)1 cup green tea + 2 saltine crackers
Dinner (7:00 p.m.)Lentil soup/chicken soup with 1 piece of multigrain bread

Use this diet as a guide to create your diet using the foods mentioned above.

Infographic: Easy Exercises To Tone Your Butt At Home

You can now get the butt of your dreams right from the comfort of your home. While you must keep a close eye on your diet, a strict and effective workout plan is essential, too. It is crucial to achieving a perfectly toned and sculpted lower body. Check out the infographic below to learn which exercises you need to add to your workout regimen.

easy exercises to tone your butt at home (infographic)

Illustration: StyleCraze Design Team

You can easily get a bigger butt naturally without implants. The butt is made of glute muscles (gluteus minimus, gluteus maximus, and gluteus medius) and fat layer. Foods rich in protein like beef and chicken breast can help increase the lean muscle mass in your butt. On the other hand, high-calorie foods can add the fat layer to your butt and enhance the appearance of your butt. The diet and foods mentioned in this article and basic exercises like squats, lunges, deadlifts with or without booty bands can help you get a naturally lifted shapely butt.

Frequently Asked Questions

How to make your butt bigger in a week?

Exercises like donkey kicks, glute bridges, pile squats, hip thrusts, lunges, and cardio exercises such as running, cycling, and brisk walking, and consuming high-protein foods may help you make your butt bigger in a week.

Are there any drinks or supplements that can help increase the size of your butt?

Any claims that a drink or supplement can make your butt bigger are probably false and not supported by reliable scientific evidence.

Does walking make your bum bigger or smaller?

Walking, like any calorie-burning physical activity, can lower your overall body fat, which may result in a smaller butt. It is not a targeted exercise to enlarge or contract your buttocks, though.

Do tomatoes make your bum bigger?

No, tomatoes do not make your butt bigger. Tomatoes are a low-calorie vegetable and do not contain any specific nutrients that can promote butt growth.

Do pumpkin seeds make your bum bigger?

Pumpkin seeds are a good source of protein, healthy fats, and vitamins and minerals like zinc and magnesium. While they cannot significantly alter the size of your buttocks on their own, proper strength training and exercise are necessary along with adequate rest.

Key Takeaways

  • The intake of protein-rich foods and complex carbohydrates can help add a layer of fat that helps you get a bigger butt.
  • Certain foods, such as fish, quinoa, eggs, chicken, and brown rice are vital for muscle building and are recommended for getting big buttocks.
  • Fruits, such as avocado and green leafy veggies, such as spinach also adds volume to your buttocks.

Unlock the secrets of growing your glutes with the right foods! Check this exciting video that reveals the top food choices to help you achieve a bigger and rounder bum.


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

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  8. Mushrooms—Biologically Distinct and Nutritionally Unique, Nutrition today, US National Library of Medicine, National Institutes of Health.
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  10. Quinoa, Harvard T.H. Chan School of Public Health.
  11. Full fat milk consumption protects against severe childhood obesity in Latinos, Preventive medicine reports, US National Library of Medicine, National Institutes of Health.
  12. Chickpeas (Garbanzo Beans), Harvard T.H. Chan School of Public Health.
  13. Phytochemical Profile of Brown Rice and Its Nutrigenomic Implications, Antioxidants, US National Library of Medicine, National Institutes of Health.
  14. Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women, Appetite, US National Library of Medicine, National Institutes of Health.
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Merlin Annie Raj

Merlin Annie RajRegistered Dietitian Nutritionist

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014
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