Getting a big butt is the desire of most women. You can make this desire a reality without having to spend a small fortune on surgery, all you need do is look into your kitchen.

Coupled with regular exercise, certain diets are capable of giving your butt the desired size. They work to increase muscle and fat growth around the butt region. 

The first step to getting an enlarged butt is making a few modifications to your diet. Your focus should be on growing your glutes – buttocks muscles.

1. Salmon


This is a rich source of protein and omega-3 fatty acids. Studies have shown that omega-3 fats cause the reduction of inflammation which hinders muscle recovery and growth.

Intake of food rich in omega-3 helps in the recovery and growth of the buttocks muscles.

2. Flax seeds

Flax seeds

This is also a rich source of omega-3 and protein. It also contains magnesium, B vitamins and phosphorus.

Consuming flaxseed is a good way to boost your protein intake which is essential in building the muscles of your buttocks.

3. Eggs


This is a highly nutritious food item. It boasts of a rich supply of Vitamin B12, selenium, phosphorus and riboflavin.

This food item is packed with protein which is extremely good for the body. Leucine – an amino acid constituent of egg works in the reduction of muscle protein breakdown and muscle synthesis.

This helps to increase the butt size.

4. Legumes


Legumes are good sources of protein which works to increase muscle synthesis and the growth of glutes.

5. Brown rice

Brown Rice

This food item balances between protein and complex carbs. This is a perfect source of protein for those looking to add an extra protein their diet.

BCA (Branched Chain Amino Acid) is a constituent of brown rice and it works to boost protein muscle synthesis and prevents muscle loss which aids in the increase of the butt size.

Other food items that work to increase the butt size includes:

  • Protein shakes
  • Avocados
  • Milk
  • Pumpkin seeds
  • Greek yoghurt
  • Tofu
  • Nut butter
  • Chicken breast
  • Cottage cheese


Diet has proven to be an essential element for boosting the size of the buttocks but it works effectively when combined with regular exercise targeted at muscle building.

For contributions or questions, feel free to drop a comment below.


The writer is Alamu Tosin. I have three strong passions in life — football, blogging and movies — in that order. I love spending time with friends talking about the important things in life and hate nothing more than ‘authority’ and hypocrisy. My personal believe in life is that once an individual sets his/her mind to achieve something, it is totally possible. And oh!, I am a strong Lannister, because I always pay my debt. For writing or fixing gigs, contact

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