Okay, first off, I need to make one thing painfully clear. There is no food alone that you can eat to make your bum bigger. However, there are ways that foods can be eaten to increase the growth rate of your bum from other booty-growing methods.

If you’re looking to enhance your glutes naturally through diet, focus on foods that support muscle growth and overall health. Here are some foods that can help:

1. Protein-Rich Foods

  • Chicken Breast: A lean source of protein that supports muscle growth and repair.
  • Eggs: Packed with high-quality protein and essential amino acids.
  • Fish: Salmon and tuna are rich in protein and omega-3 fatty acids.
  • Greek Yogurt: Contains more protein than regular yogurt, aiding muscle recovery.
  • Legumes: Beans, lentils, and chickpeas are excellent plant-based protein sources.

2. Healthy Fats

  • Avocados: Rich in healthy fats and vitamins that support muscle growth.
  • Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds provide healthy fats and protein.
  • Olive Oil: A good source of monounsaturated fats that can help with overall health.

3. Complex Carbohydrates

  • Quinoa: A high-protein grain that also provides essential amino acids.
  • Sweet Potatoes: Rich in complex carbs, vitamins, and fiber.
  • Oats: Provide sustained energy and are a great source of complex carbs.

4. Fiber-Rich Foods

  • Fruits: Berries, apples, and pears are high in fiber, aiding digestion and overall health.
  • Vegetables: Leafy greens, broccoli, and bell peppers are nutrient-dense and high in fiber.

5. Dairy Products

  • Cottage Cheese: High in protein and low in fat, supporting muscle growth.
  • Milk: Provides protein, calcium, and other essential nutrients.

6. Supplements

  • Protein Shakes: Can be a convenient way to ensure you’re getting enough protein, especially after workouts.

Tips for Maximizing Results:

  1. Balanced Diet: Ensure your diet includes a balance of protein, healthy fats, and complex carbohydrates.
  2. Regular Exercise: Combine your diet with strength training exercises targeting the glutes, such as squats, lunges, and hip thrusts.
  3. Stay Hydrated: Drink plenty of water to support overall health and muscle function.
  4. Adequate Sleep: Ensure you’re getting enough rest for muscle recovery and growth.

By focusing on a balanced diet rich in these foods and maintaining a regular exercise routine, you can naturally enhance the size and strength of your glutes.


Here at Truly Booty, we advocate exercise (among other things) as the best natural and effective way of truly increasing the size of your booty. Basically, through exercise, the buttocks grow in two ways.
The Resistance Phase: (the actual workout you do, and the continual stimulus applied to create more and more growth)
The Recovery Phase: (what you do after the workout to ensure proper growth occurs)
For the sake of this article, we need to only discuss the recovery phase, as that is where the foods you eat truly matter for getting a bigger butt.
How To Get A Big Butt Naturally – What Foods To Eat To Get A Bigger Rear So after you’ve done some of our super booty blasting exercises, your buttocks is now in a position to grow. At this point there will be tiny microscopic tears in the gluteul and surrounding muscles (aka your butt).
At this point our buttocks is in the repair cycle. It desperately wants the right amount of calories, the right type of healthy foods, and the right healthy mixture of carbs/fat/proteins to ensure the most growth possible. You really don’t want to work your butt off with exercises and then skip out on eating properly.
As you will be missing out on growth that you could have easily made by eating more efficiently. Now if you are already counting calories you’ll probably have a decent deal of know-how in this regard.
For the people that are not, the good news is that you can still make great booty building progress without needing to really know much besides some basic information on macro nutrients.
I am assuming most people here are currently eating at a rate where they are not gaining or losing any weight, but simply maintaining their current weight. If this is true then all you really need to do is swap out some less effective foods that you are currently eating, for some of the better foods I will recommend below.
You will actually be able to eat a little more, in the range of 100-500 calories additional, due to the fact that your workouts will be burning calories.

So what are some healthy sources of good protein for a bigger buttocks:

1. Eggs
2. Skinless Chicken Breasts
3. Salmon
4. Tuna
5. Tilapia
6. Cottage Cheese
7. Turkey
 8. Protein Powder
9. Steak
10. Beans & Legumes (kidney, chickpeas, etc)
11. Extra Extra Lean Ground Beef
 12. Vegetable Burger
 13. Soya Nuts
14. Virtually Any Fish (not fried)
 15. Most Lean Cut Meats
16. Carbohydrates:
17. Quinoa
18. Brown Rice
19. Sweet Potatoes
20. Oats
21. Weetabix
22. Coos Coos