16 Best Foods For Bigger Buttocks – Have a Curvy Body!!

Do you wish you had rounder, fuller buttocks? The difference could be in your nutrition! Although lunges and squats are vital for developing glutes, your diet significantly impacts your curves. You will reap the rewards of your gym efforts by eating a well-balanced diet full of essential nutrients.

Your body needs fuel for muscle growth, specifically complex carbohydrates for energy, healthy fats for hormone regulation, and protein for muscle repair. When combined with specific activities, these nutrients promote muscle growth, improve fat distribution, and provide the lift you want in your buttocks.

Don’t worry, though! Excessive diets or expensive supplements won’t be necessary. This article introduces sixteen tasty, natural foods high in vitamins, minerals, and antioxidants. Anyone who wants to get a curvier physique should eat these nutrient-dense foods.

Read More: The Best Supplements to Take While Fasting (And What to Avoid) 

Do foods help you grow bigger butts?

Buttocks are the fleshy part of your body covered with glute muscles and a fat layer. Increasing muscle mass and glute at your buttocks can make it bigger. The diet helps grow the butt size by increasing the lean mass muscle and the layer of fat. 

Which Are The Best Foods To Get Bigger Butt? 

1. Salmon

One of the best sources of protein is salmon. Salmon contains 22–25 grams of protein per 100 grams. Salmon also provides several health advantages with its rich content of omega-3 fatty acids. Omega-3 fatty acids accelerate muscle healing and decrease inflammation. Regular omega-3 fatty acid ingestion prevents muscle loss. 

2. Avocado

Rich in minerals, this fruit is both tasty and healthful. It contains protein, fiber, good fats, vitamin C, vitamin B6, potassium, and magnesium. Along with carotenoids like zeaxanthin, lutein, and cryptoxanthin, it is also abundant in antioxidants.

Antioxidants help speed up muscle recovery and reduce inflammation, stiffness, and muscle damage caused by intense exercise. The fruit’s potassium aids in vital muscle contraction. 

3. Eggs

Eggs are abundant in nutrients like phosphorus, vitamin B12, riboflavin, and selenium. The B vitamins aid in obtaining energy from food. A medium egg contains 6 grams of protein, making it a great addition to a diet high in protein.

Leucine, an amino acid found in eggs, increases muscle synthesis and decreases muscle protein breakdown. It is beneficial to increase the size of your butt. 

Read More: Best Foods to Eat Before Bed for Deep Sleep & Muscle Recovery 

4. Spinach

Spinach is a nutrient-dense, low-calorie, leafy green that provides a potent blend of vitamins, minerals, and fiber. It is exceptionally high in calcium, essential for muscle contraction, and helps promote muscle growth and efficient exercise.

Spinach also contains magnesium for muscle repair and iron for better oxygen circulation. Its anti-inflammatory qualities facilitate improved muscle healing. By effectively building and toning your glute muscles, spinach can help you on your path to natural butt enhancement. 

5. Tofu

Tofu, a plant-based protein powerhouse created from condensed soy milk, contains all nine of the key amino acid your body need for muscle building and repair. Soy protein may even be more beneficial than casein protein in boosting muscle volume in people who are not physically active.

Tofu is also very high in calcium, iron, and magnesium, which promote healthy bones. Its adaptability allows you to use it in various dishes to help build a more substantial, fuller body. 

6. Mushroom

Mushrooms are a befitting substitute for meat for vegans. They are a plant-based protein. One hundred grams of mushrooms add 3.3 grams of protein to your meal of the day.

Mushrooms are not only the best foods for a bigger butt, it’s rich in nutrients. The nutrients raise your stamina to work longer. You can sprinkle the mushroom chunks as toppings for your salads and sandwiches. 

Read More: OMAD vs. 16:8: Which Intermittent Fasting Method Is Right for You? 

7. Chickpeas

In addition to being the delicious foundation of our favorite snack dip, hummus, and chickpeas are also incredibly underrated! One cup of cooked beans, also known as garbanzo beans, provides 45 grams of complex carbohydrates, which help you feel fuller for longer, 12.5 grams of fiber, 14.5 grams of protein, and other vitamins and minerals, including iron and manganese.

Chickpeas must be combined with other plant proteins, such as whole grains or nuts, to provide a complete protein. Chickpeas with brown rice make a complete meal! 

8. Milk

A cup (245 grams) of milk contains nearly 8 grams of protein and is a great post-workout beverage. It has both fast-digesting and slow-digesting proteins, which are necessary for your muscles to have a steady supply of amino acids after an exercise. After a workout, milk aids in muscle protein synthesis and rehydration. It also lessens muscle soreness and helps to restore the energy lost during exercise.

Consuming high-protein dairy milk after working out for a bigger butt improves lean muscle mass, strength, and power. After working out, drinking milk encourages the use of amino acid to aid in protein synthesis, which in turn helps to increase the size of your butt. 

Read More: 18 Foods That Suppress Appetite for Weight Management 

9. Chicken Breast

One of the best sources of high-quality protein is chicken breast. There are 24 grams of protein in every 85 grams of chicken breast. Additionally, it contains wealth of B vitamins, like niacin, B12, and B6, which are necessary for sustaining your more extensive butt exercises; after working out, consuming 46 grams of chicken breast protein considerably increased lean body mass. 

10. Greek Yogurt

Greek yogurt is a very rich source of nutrients, including calcium, vitamin B12, riboflavin, and phosphorus. A cup of 245 grams of low-fat Greek yogurt contains 24 grams of protein, twice as much as any other low-fat yogurt.

Greek yogurt contains both slow-digesting and fast-digesting protein, which encourages glute formation, just as other dairy products. 

11. Brown Rice

Brown rice is a nutrient-dense whole grain high in fiber, vitamins, and minerals. It provides a consistent energy supply to support your workouts and is an excellent source of complex carbs. This consistent energy is essential for improving endurance, optimizing performance, and promoting muscle growth throughout your fitness journey. 

Read More: 10 Superfoods Smoothies to Start Your Day Right 

12. Oatmeal

A complex carbohydrate, oatmeal offers vital minerals and long-lasting energy. Because it allows you to work out hard at the gym, it is a terrific food to get a bigger butt. Additionally, it has fiber, which prolongs feelings of fullness and helps you avoid overeating and gaining too much weight.

13. Pumpkin Seeds

One of the most delicious and nourishing foods for a more enormous butt is pumpkin seeds. They are rich in iron, manganese, fiber, phosphorus, protein, and various good fats. An incredible amount of protein—8.5 grams—can be found in a dish of 28 grams of pumpkin seeds.

They also offer a considerable amount of magnesium; 28 grams of pumpkin seeds can give 40% of your daily magnesium needs. Magnesium is crucial for nourishment after exercise. Magnesium also helps with metabolism and muscle function. It provides ample justification for incorporating this food item, which is high in protein and magnesium, into your more extensive butt diet. 

14. Nut Butter

For many fitness enthusiasts, nut butter is the preferred spread; the most common types are almond and peanut butter. Nut butter’s high-fat content can help fuel exercise and maintain the health of your heart and bones. It also includes a significant amount of protein that helps develop muscle. 

Read More: How to Spot ‘Healthy’ Foods That Are Actually Harmful 

15. Legumes

The legume family includes beans, peas, peanuts, and lentils. Adding this high-protein source to your diet promotes glute muscle growth and optimal muscle synthesis.

There are 15 grams of protein in a cup of cooked peas and 18 grams in cooked lentils. Micronutrients like magnesium, which are essential for energy production and muscle contraction, are also found in legumes. 

16. Sweet Potatoes

Sweet potatoes are a common carbohydrate source for bodybuilders and athletes. They are tasty, filling, high in fiber, and healthful. Like their brother potatoes, sweet potatoes are convenient and high in carbohydrates, which can help you gain weight. 

Consider these things before Starting a Diet Meal for Bigger Butts 

Say no to junk food:

When you are active on a diet to increase the butt size, you must be mindful about your eating. Cut off junk food for healthy muscle growth and a shapely figure. 

Food is not everything:

If you are only relying on food for a bigger butt, then it may not show the desired results. You must go for a good butt workout. 

Balance your diet:

Balance your diet with proteins, carbs, and other nutrients. You can check and shuffle the food to gain all the nutrients evenly and as needed for a bigger butt. 

Don’t overeat:

If you thought overeating could help increase the butt size, then you misheard it somewhere. Overeating can result in a shapeless figure, including the butt. You have to eat the right food and not commit mistakes like overeating. 

Notice the change:

When you are on the more significant butt diet, notice if there is a change in size. It is to know when to switch your diet and when to stop the diet.

Read More: 20 Stress Relieving Foods Help You Reduce It Instantly- Must Know! 

Alternative Methods for Bigger Buttocks

The alternate methods for bigger butt are creams, supplements, and butt implants. All these are popular alternatives but with potent risks. You need professional guidance and medical intervention to undergo these alternative methods for bigger butts. If you want to use any of these methods, consider an expert’s advice before doing it. 

Exercises for Bigger Buttocks

Combine your diet with helpful workout to volume up your butt. The exercises that you choose must focus on toning and boosting your glutes. It gives you a curvy-shaped butt. 

Glute Bridge: This easy workout for beginners targets and improves your core, hamstrings, and glute muscles while increasing hip stability. 

Jumping Squats: A potent plyometric exercise, jump squats can increase heart rate and improve your calves, hamstrings, quadriceps, hips, and glutes. Try squatting without jumping if you have trouble maintaining balance or if your knees, ankles, and hips hurt.

Single-Leg Deadlift: This move works your hamstrings and glutes and is a moderate to advanced exercise. It also tests your core stability and balance. 

Clamshell: The clamshell targets the hip abductor muscles and the deep glute muscles (gluteus medius and minimus), which deadlift and squat sometimes overlook. These muscles aid pelvic stability, lower back pain prevention, and lower body balance. 

Donkey kicks are an excellent workout because they specifically target the three glute muscles. Unlike other lower-body exercises, such as squats, which engage the glutes in a lengthened position, donkey kicks activate them in a contracted state.

Read More: 14 Best Pre-Workout Foods For Better Results – Boost Your Stamina 

Conclusion

Regular exercise and healthy diet will result in larger, rounder buttocks. Food supplies vital muscle growth and repair fuel, while glute-focused exercises like squats, lunges, and hip thrusts help you gain muscle. Including foods very high in protein, healthy fats, and complex carbohydrates in your meals will improve your outcomes. It will also help your strength and general body composition.

Keep in mind that progress requires time. Sticking to a balanced diet and exercise schedule is the secret to noticing noticeable changes. In addition to sculpting your curves, patience, and commitment will enhance your general fitness and health.

Thus, be dedicated, monitor your development, and acknowledge minor accomplishments as you go. You can achieve your goal of having a curvier, fuller physique. You’re getting closer with each healthy meal and each workout you finish. All it takes to get a more curvaceous physique is a diet and exercise regimen!

• Jan 2021
  Written by Ramya
• Apr 2025
  Edited by Ankita