Growing your booty isn’t necessarily the easiest task. Still, it’s an attractive look that many people aspire to have.

In general, building muscle takes a lot of work, but you are at least able to choose where you gain muscle. 

With fat, it’s entirely up to genetics where you lose and gain first.

Nutrition plays a significant role in adding muscle to your frame, and I’m excited to share foods that increase hips size as well as foods that grow your butt.

I’ve been a nutritionist for years, helping clients transform their lower half by training hard in the gym and eating plenty of wholesome, healthy foods that make your butt bigger. 

Not only that I grew my booty as well!

Keep reading to learn about foods that make your butt bigger!

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How to make your butt bigger?

Growing your glutes can be a difficult process. How quickly it happens depends on certain factors like your genetics, exercise regimen, and whether or not you are consistently consuming foods that go to your butt. 

Of course, you have no control over your genetics, but you can decide what daily habits to develop.

Anyone can make their butt bigger if they are willing to be consistent and put in the work. Like any other muscle, it takes time to grow your glutes. Results usually start to show after a month or so.

Does diet play a role in your butt size?

Related: 13 Best Fat Burners for Women

Diet is a huge factor in the size of your bum. While your genetics do predetermine what your foundation is, how you eat can decide how large it ends up being.

Maintenance of the size of your glutes can also be decided by how you are eating. Keep in mind that once you achieve the physique you are looking for, you still have to put in the work not to lose size.

Some people may have a bigger butt because they eat many fatty and high-calorie foods. While this can contribute to a larger size, the goal is to grow the muscle, not the fat deposits in your bum area.

Carrying too much fat can lead to various health concerns that you certainly want to avoid.

Overview of Caloric Surplus

Related: 25 Healthy High Calorie, Low Carb Foods

To gain muscle anywhere in your body, you need to be in a caloric surplus. If you eat in a caloric deficit or maintenance, your muscles have no extra fuel for recovery and growth.

You can use our free calorie and macronutrient calculator to determine how much protein and calories you need for muscle growth.

The extra calories you provide your body will be used to repair torn muscle fibers so they become bigger and stronger.

Unfortunately, not every extra calorie you eat will go straight to enlarging your glutes, although prioritizing eating foods for a bigger butt will undoubtedly help. 

You will gain both muscle and fat throughout your body. Where it appears first depends on your genetics.

It is important to be patient with this process. Then, once you like the size of your glutes, go back into a caloric deficit to get down to a healthy body fat percentage that will let your booty gains really show through!

How can food help you grow bigger glutes?

Related: 3000 Calorie Meal Plan With PDF

Foods high in protein that can help your butt grow work as such because they provide the necessary protein and calories. 

Your muscles can’t effectively grow if they have no building blocks, so you must eat enough protein daily. 

While everyone is different, a general rule of thumb is one gram of protein per pound you weigh or 1.2 grams per kilogram of weight.

11 Foods That Go Straight to Your Bum 

Related: What Is The Vertical Diet?

1. Salmon

Salmon is one of the healthiest sources of protein out there and a great food to grow booty! If you want to add some flavor to a bowl of rice or need a main dish to go alongside your veggies, add your favorite spices to a four-ounce piece of salmon.

This fish helps build the booty because it is very high in protein, our secret to muscle growth.

Nutritional Information Per Four Ounces

  • Calories: 100
  • Protein: 19 g
  • Fat: 2.5 g
  • Carbohydrates: 0 g

Vitamins and minerals: selenium, vitamins B3, B5, B6, and B12, vitamin D, vitamin E


  • High in protein
  • Lower in calories
  • Excellent source of healthy fats that support your brain and heart
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2. Eggs

Eggs are a great source of both protein and healthy fats! 

Better yet, they’re a very versatile and affordable food that should always be in your kitchen when you need to whip up a quick and healthy meal. 

Keep in mind that you have the option to eat egg whites instead of whole eggs if you want fewer calories and more protein.

Nutritional Information Per One Whole Egg

  • Calories: 72
  • Protein: 6.3 g
  • Fat: 4.8 g
  • Carbohydrates: 0.4 g

Vitamins and minerals: vitamin A, vitamins B2, B5, and B12, folate, phosphorus, selenium


  • Versatile food
  • High in protein
  • Can choose between whole eggs and egg whites depending on your goals

3. Spinach

Because it has so few calories and is packed with nutrients, you should consider adding spinach to any dish that you can.

The body both loses fat and builds muscle the best when it is constantly provided with the nutrients it needs. Spinach can help optimize the rate at which you are able to build your bum.

Nutritional Information Per One Cup

  • Calories: 7
  • Protein: 0.9 g
  • Fat: 0.1 g
  • Carbohydrates: 1.1 g

Vitamins and minerals: vitamin A, vitamin C, vitamin K, fiber, folate, iron, potassium


  • One of the most nutritious foods there is
  • Very low calorie
  • Can add to almost any dish

4. Quinoa

If you need an alternative to rice or noodles, quinoa is a high-protein option packed with nutrients. 

Add in some chicken or tofu and your favorite veggies to make a well-rounded, healthy meal.

Nutritional Information Per One Cup

  • Calories: 222
  • Protein: 8 g
  • Fat: 4 g
  • Carbohydrates: 39 g

Vitamins and minerals: copper, fiber, folate, iron, magnesium, manganese, phosphorus, zinc


  • Highly nutritious
  • High protein for a grain
  • Fiber-rich 

5. Chicken Breast

When you are trying to grow bigger glutes, it is likely that chicken will always be in your fridge. It’s low in calories, high in protein, and can be added to almost any lunch or dinner dish, making it an adequate food for glutes!

Nutritional Information Per Four Ounces

  • Calories: 100
  • Protein: 22 g
  • Fat: 2 g
  • Carbohydrates: 1 g

Vitamins and minerals: vitamins B6 and B12, biotin, magnesium, niacin, pantothenic acid, potassium, riboflavin, zinc


  • Almost all protein
  • Lean source of animal protein
  • Can help reduce the risk of ailments

6. Brown Rice

Brown rice is rich in antioxidants and other nutrients that will benefit your body’s overall well-being. Choose it over white rice to avoid eating a carb source with little benefit to your body. 

Nutritional Information Per One Cup 

  • Calories: 150
  • Protein: 3 g
  • Fat: 1 g
  • Carbohydrates: 32 g

Vitamins and minerals: vitamins B1 and B6, calcium, iron, manganese, magnesium, phosphorus, selenium


  • Rich in antioxidants
  • Promotes maintenance of a healthy weight
  • Great fuel source for workouts

7. Pumpkin Seeds

If your body thrives when you eat a diet high in fat, pumpkin seeds are a nutritious ally. Snack on them by themselves, or sprinkle them on your oatmeal, soup, and more!

Nutritional Information Per One Tablespoon

  • Calories: 56 
  • Protein: 3 g
  • Fat: 5 g
  • Carbohydrates: 1.1 g

Vitamins and minerals: vitamin K, copper, iron, magnesium, manganese, phosphorus, potassium 


  • Contains healthy fats
  • Easy and nutritious snack 
  • Efficient way to get in more calories for those who want to gain weight and muscle

8. Greek Yogurt

Greek yogurt is a fantastic source of protein that comes in fewer calories. It definitely needs to be a part of your meal plan to grow glutes.

It can be challenging to stay on top of your fitness goals if you have a sweet tooth. Greek yogurt is a healthy, high-protein dessert when mixed with fruit, flavorful protein powder, and other sweet ingredients. 

Nutritional Information Per Six Ounces

  • Calories: 100
  • Protein: 18 g
  • Fat: 0 g
  • Carbohydrates: 7 g

Vitamins and minerals: vitamin A, vitamin B12, calcium, pantothenic acid, phosphorus, potassium, riboflavin, selenium, zinc


  • High-protein dessert ingredient
  • Nutritionally abundant
  • Easy snack or breakfast idea

9. Legumes

If you are vegetarian or vegan and need a reliable source of plant protein, legumes such as lentils or beans may be what you’re looking for. 

While they don’t have as much protein as many animal sources, try to throw them into a meal every once in a while to increase protein and get many more nutrients.

Nutritional Information Per Half Cup

  • Calories: 80
  • Protein: 3 g
  • Fat: 1.5 g
  • Carbohydrates: 15 g

Vitamins and minerals: calcium, fiber, folate, iron, phosphorus, potassium, zinc


  • Protein option for vegans
  • High in fiber
  • Can be used in various dishes

10. Nut Butter

Nut butters are higher in calories, but these calories usually come in the form of healthy fats that can help you build the glutes. Add your favorite nut butter to smoothies, toast, oatmeal, and more!

Nutritional Information Per Tablespoon

  • Calories: 100
  • Protein: 3.5 g
  • Fat: 8 g
  • Carbohydrates: 3 g

Vitamins and minerals: vitamin B6, magnesium, niacin, phosphorus, zinc


  • Very high in healthy fats
  • Easy way to get in a lot of calories
  • Good source of protein

11. Protein Shakes

Even though this food is last on the list, it is one of the most helpful foods to grow glutes. In addition, you tend to get the most bang for your buck (calories) with protein powder because it is almost all protein. 

We recommend a Kos Protein Powder as it’s organic and without article ingredients!

If you are in a caloric deficit but still want to maintain the booty, you need to be drinking at least one protein shake a day.

Nutritional Information Per Serving

  • Calories: 160
  • Protein: 30 g
  • Fat: 3 g
  • Carbohydrates: 5 g

Vitamins and minerals: calcium, iron, magnesium, potassium


  • One of the best protein sources
  • Easy post-workout snack
  • Lower in calories

Some Tips to Get a Natural Big Booty 

Related: Female Body Toning Meal Plan With PDF

1. Have a Consistent Workout Plan

Related: Workout Split For Women

The booty can’t grow if it is not challenged enough! It is optimal to train your glutes about twice a week. 

Write out the exercises you want to do in your workout beforehand so you can stick to a regular schedule and have a plan. 

Just doing whatever when you get there will slow down your progress!

2. Utilize Progressive Overload

While consistency is key, you also want to make sure you are switching things up every once in a while so you do not plateau. Progressive overload can come in many forms, including the following:

  • Increasing weight
  • Increasing reps
  • Increasing sets
  • Decreasing rest time
  • New exercises 
  • Supersets
  • Going to failure

You’ll also want to train your glutes more often to achieve greater booty size.

I recommend checking out our underbutt exercises to lift and grow your booty.

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A great place to start is by keeping a record of how much you are lifting with every exercise and trying to lift a little bit heavier the next time.  

Of course, you never want to sacrifice form for a higher weight. Still, actively trying to improve will bring along results just that much faster.

You also may want to consider switching up the exercises you do every four weeks. It’s advisable to keep your main compounds, like squat, sumo deadlift, and barbell hip thrusts the same, but change up your other exercises.

3. Eat Enough Protein

The booty cannot grow if you are not eating the right foods to grow glutes.

Prioritize protein over carbohydrates and fats in every meal to ensure you are eating enough of the macronutrient.

It is much easier to hit your protein goal if you plan out your day of eating ahead of time and try to have a protein shake after every workout to really see the effects!

4. Be in a Caloric Surplus

It is challenging to make new gains in the gym if your body doesn’t have enough calories to burn from all those foods that make your butt bigger. 

Not only do extra calories go to your bum, but they also give you the energy that you need to get through your harder leg days.

You have to be careful with being in a caloric surplus because if you overeat too much, you may end up gaining fat quickly instead of a steady rate of both fat and muscle. 

A general recommendation is to be in a daily surplus of 500 calories to gain a pound a week.

5. Stay Hydrated

Try to drink a gallon of water a day to optimize your overall health. Water does so many things for the human body, including lubricating joints, carrying oxygen to the cells, and making nutrients accessible to the body.

Try to drink a gallon a day, and see how much better you feel. 

You may find yourself running to the bathroom more than you would like initially, but your body quickly adjusts!

6. Get Enough Sleep

Neglecting sleep means neglecting the potential booty gains. Everyone’s lifestyle and schedule are different, but you will have better workout sessions and optimal recovery if you can get a solid seven to nine hours of sleep.

Your glute muscles will have difficulty rebuilding if they are not allowed proper recovery.

7. Do the Right Kind of Cardio

If you plan on doing cardio alongside your weight training, it’s important that you do not do the kind that will sacrifice your muscle gains.

Aim for cardio that builds muscle while burning calories. A few examples would be sprints, incline walking, and the Stairmaster.

Frequently Asked Questions

Related: Female Workout Plan With PDF

How to grow your butt?

If you want to bet a bigger butt, you need to follow an effective workout regimen and eat foods that help grow your glutes. 

Being consistent with these two aspects and prioritizing rest and recovery will get you the desired results!

What foods make your butt bigger?

Many foods can help make your buttocks grow, but a few of the most effective are protein shakes, Greek yogurt, salmon, and chicken breast.

How to make your bum bigger overnight?

Unfortunately, there is no such thing as overnight results when it comes to transforming your physique. 

However, you can choose to make today the day that you start doing glute exercises, eat our recommended foods that go straight to your bum, and be consistent to see results!

How to get bigger buttocks naturally?

It’s very possible to make your buttocks bigger naturally if you are willing to put in the work! 

It depends on your starting point and your genetics as to how long it will take, but you are capable.

Challenge your glutes with progressive overload in the gym and eat plenty of big booty foods to make your buttocks bigger!


Knowing which food goes straight to your bum can be a game-changer for achieving the physique you desire. 

We hope that you found our list helpful and that most of the foods that grow your butt make it to your shopping list!

Nutrition plays a big role in how your body both looks and feels. Remember that while you may want to make food for a bigger butt a priority, your health is what matters the most.

Please comment below which of the recommended foods that go straight to your bum are your favorite. And don’t forget to share this article with anyone else who has the goal of growing bigger glutes!