13 Super Foods That Make Your Buttocks Bigger

bigger butt

13 Super Foods That Make Your Buttocks Bigger

Trying to get bigger butts for a while now? You have gone through 6 hours in the gym, and the difference in your butt size isn’t what you expected?

Having a big butt has become the dream of every girl, and a lot of celebrities combine rigorous workouts with super foods to help.

Working out in the gym without eating properly will hinder the growth of the butt size that you could have had by eating some certain foods, especially protein(BTW, if you workout a lot, you should check out these workout clothes that makes you look hot). In the process of reshaping and growing your butt, you may need to gain little pounds all over your body for the buttocks to pick up from.

This is not saying you should go for junk food, as lots of people do because it is a very popular misconception.

But the truth remains that eating junk food will leave you with a flabby belly, arms and legs, even though it gives bigger buttocks, would it be worth it?


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Proteins are one of the classes of food will help make your butt bigger, as it helps build your muscle. Here are the foods that make your butt bigger you should incorporate into your diet. 


[RELATED: 50+ Skirts that Make Your Butt Sexy]

1. Get Some Nuts

To start your butt growth journey, you need to pack on the nuts i.e. cashews, almonds, and peanuts. Nuts are one of the best foods that make your butt bigger. Most nuts have calories serving of 135 so eating nuts daily will put you on the right track, but if you don’t like eating nuts, as a person, you can eat peanuts or try mixing with raisins.

Fortunately, you can buy most nuts from the store “pre-shelled” so that you don’t have to crack them open.

Here is a list of some of the most commonly consumed nuts:

  • Almonds (I use the Barney Butter Almond Butter Snack Pack because it’s made with premium, blanched California almonds for an ultra-smooth, no grit texture)
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts

Although peanuts are technically legumes like peas and beans, they are often referred to as nuts because they have similar nutrition profiles and characteristics. Like most people, you can start with the Nutrisystem® Protein Powered 5 Day Weight Loss Kit until you’ve consumed a large dose of nuts.

 Now let’s look at the top health benefits of eating nuts.

a. Nuts Are a Great Source of Many Nutrients

Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains:

  • Calories: 173
  • Protein: 5 grams
  • Fat: 16 grams, including 9 grams of monounsaturated fat
  • Carbs: 6 grams
  • Fiber: 3 grams
  • Vitamin E: 12% of the RDI
  • Magnesium: 16% of the RDI
  • Phosphorus: 13% of the RDI
  • Copper: 23% of the RDI
  • Manganese: 26% of the RDI
  • Selenium: 56% of the RDI

Some nuts have higher amounts of certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the RDI for selenium.

The carb content of nuts is highly variable. Hazelnuts, macadamia nuts and Brazil nuts have less than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.

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b. Nuts Are Loaded With Antioxidants

Nuts are an antioxidant powerhouse.

Antioxidants help control free radicals, which are unstable molecules produced as a normal part of metabolism. Free radical production increases in response to heavy sun exposure, stress, pollution, and other causes.

Although free radicals can play a beneficial role in immune response, having too many can lead to cell damage. When your level of free radicals is too high, your body is said to be in a state of oxidative stress, which increases disease risk.

The antioxidants in plant foods, including the polyphenols found in nuts, can combat oxidative stress by neutralizing free radicals so they can’t harm your cells.

The ORAC is a test that measures a food’s capacity to fight free radicals. One study found that the ORAC of walnuts was greater than that of fish.

Research has shown that the antioxidants in walnuts and almonds can protect the delicate fats in your cells from being damaged by oxidation.

In one study, 13 people consumed walnuts, almonds or a control meal on three separate occasions. Both nut meals led to higher polyphenol levels and significantly less oxidative damage compared to the control meal.

Another study found that two to eight hours after consuming whole pecans, participants experienced a 26–33% drop in their levels of oxidized LDL cholesterol, a major risk factor for heart disease.


c. Nuts Can Help You Lose Weight

Although they’re considered a high-calorie food, research suggests that nuts may actually help you lose weight.

One large study called the PREDIMED study assessed the effects of the Mediterranean diet.

Analysis of data from a subgroup of the study found that those assigned to eat nuts lost an average of 2 inches (5 cm) from their waists, which is significantly more than those assigned to eat olive oil.

Almonds have consistently been shown to promote weight loss rather than weight gain in controlled studies. One study found that pistachios may also be helpful for weight loss.

In one study of overweight women, those who consumed almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to the control group.

What’s more, even though the calorie counts listed for nuts are quite high, studies have shown that your body doesn’t absorb all of them. This is because a portion of fat stays trapped within the nut’s fibrous wall during digestion.

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For instance, the nutrition facts on a package of almonds may indicate that a 1-oz (28-gram) serving has 160–170 calories, but your body only absorbs about 129 of those calories.

Similarly, recent studies have found that your body absorbs about 21% fewer calories from walnuts and 5% fewer calories from pistachios than had previously been reported.

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2. Whole Wheat

whole wheat

Whole wheat is known for keeping you full longer and for being a healthier choice for your body because it doesn’t turn to sugar like most flour products. Whole wheat works for the body instead, and it contains more calories instead. Replacing your butter bread and white bread for Organic Whole Wheat Bread Flour would be a good idea.

3. Avocado

Avocado is an incredibly nutritious fruit high in healthy fats, monounsaturated fat. A lot of research has shown that it has powerful beneficial effects on health. Avocado can make you gain lots of weight if eaten too much, therefore, eat in moderation. You don’t have to consume it fresh, you can use the CalPure California Extra Virgin Avocado Oil to cook. Extra virgin avocado oil retains many of the same nutritional benefits that make avocados themselves so widely cherished across so many cultures.

4. Tuna

tuna fish

Tuna is excellent for the heart as it helps reduce the coronary heart disease and it is loaded with protein and healthy fats. The good thing with tuna is that you can eat a lot of it and still stay fit. If you want a healthy food that makes your butt bigger, then Tuna is your best bet. Tuna should be a must on every diet, butt growth or not.


5. Greek Yoghurt

greek yogurt

Yogurt is a very excellent source of protein; the Greek Yoghurt which is thicker than the regular yogurt has up to 20gms of protein, which is 13gms more than normal. It’s best to eat Greek yogurt in moderation, as the pounds start showing very soon. I use the Simply Organic Greek Yogurt Dip Mix because it has less than 40 calories per serving which is one of the lowest calories intake.

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6. Eggs 


Eggs are another rich source of protein ready to help your butt growth strategy and just like the Greek yogurt, remember to keep it in moderation as you don’t want to push up your cholesterol level. Two servings per day will serve your diet nicely.

Related: 10 Exercises for Pear-Shaped Body Type

7. Skinless Chicken breasts

skinless chicken breast

Skinless Chicken is another food that should be included in your diet as it is a source of low carbs and high protein content.


8. Sweet Potatoes

sweet potatoes

Sweet potato has carbohydrates that most people tend to shy away from when trying to lose weight, but it is also a great way getting your butts out. As stated with other foods, eat in moderation, but they are an excellent source of Vitamin C, Vitamin B6, and potassium.


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9. Dried Fruits

dried frutis


Dried fruits i.e. dried bananas, dried raisins, etc. tend to have a lot of high sugar content and surprisingly helps to pack on pounds that the regular fresh fruits

10. Quinoa



Quinoa is one of the most protein-rich foods we can eat and almost twice more fiber than other grains, quinoa is relatively new on the scene, but it keeps you fuller for a long time, and it’s on par with whole wheat.

11. Lean Beef

lean beef

Lean beef is highly recommended if you want to build up the muscles in your butt, it contains 154 calories, loads of vitamins and protein, which are very useful to the body. The high levels of protein aid the growth of muscles if done with the right exercise.

If you want to build up those muscles in your booty, get yourself some lean beef.

12. Beans


One of the most inexpensive sources of protein, it provides the body with soluble fiber which aids in controlling blood cholesterol levels. Although a lot of diets do not contain beans because of the risk of bloating, the truth is beans is packed with protein that will help build up the muscles

13. Tomatoes


Tomatoes are one of the healthiest foods, they improve digestive system functions, and they are packed full of antioxidants.
All these foods listed above are super foods that make your butt bigger. They help give you the dream butt you have always wanted, naturally. Workouts, when done in collaboration with the right diet plan will also help.

14. Workout – (Bonus)

how to work out and still look hot

While eating the right meal is half of the work, you also need to spend some time working out to turn your butt into your sexiest and most loved body part. Some good butt exercises that you can take part in include Barbell Squat which will train the gluteus maximus (butt). Lunges are also another good form of exercise that you should engage in regularly and hip extensions.

Final Points.

Before you hit the gym, here are some important things to note.

  • You can choose to reduce your weight and grow your bum. It’s possible. You only have to eat right and do more workouts.
  • The shape of your butt is based on genetics. Sometimes, changing what you wear during a workout could add more pressure to the butt area and help you reap. This is why most fitness experts recommend gymshark leggings and strappy sports bra. These compression clothing help you create more sustained power and creates a better and faster recovery for you while working out. Wear the right workout clothing.
  • Consistency is key when working out to grow bigger buttocks. Be consistent.


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About Shelby Parrish 83 Articles
Shelby Parrish is a single mom of 2. She enjoys researching and writing on products that have to do with family, Babies and Health. She was a Business Developer for a top SEO firm in Boston before she resigned to focus on producing high quality consumer guides for consumers on the internet. When she's not working online to create awesome unbiased reviews, she's busy listening to podcasts on fitness and healthy living.