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It is possible to get a bigger butt by eating certain foods. While exercise can help this process, it cannot be done alone without eating the right foods. Below you will find 10 healthy foods for a bigger butt. Not only are the foods on this list helpful to growing your butt muscles, but they are also healthy for you. Combine these foods with squats, lunges and other great butt-building exercises and you will get a naturally bigger butt. Don’t forget to also drink a lot of water through this process.

Sweet Potato

Sweet potatoes are a very healthy starch. They can also help to grow your butt muscles because they help you to add on weight. The benefit of eating sweet potatoes is that they can actually help you get a slimmer stomach. If you are looking to make your butt bigger without making your stomach bigger, then sweet potatoes should be a food you choose to put in your diet. They are great mashed, cut up, or even baked.



Eggs are a great source of protein and that is what your body needs to build butt muscles. Eat your eggs scrambled, on a sandwich or eat them hardboiled as a snack. Since eggs are filled with protein, they will also help you to power through your workout.



Oatmeal is another nutrient-packed food that can help to get a bigger butt. Due to the micronutrients it has, it will help you to build muscle quicker during your workouts. It can also help you get through a workout because it will help you to feel fuller longer. Other benefits of eating oatmeal are it can help lower cholesterol and prevents the risk of heart problems and diabetes.



Avocados are not only delicious, but they are healthy and can help you when trying to make your butt look less flat. Avocados are filled with healthy fats. This source of monounsaturated fats also contains fiber, vitamins, and other nutrients. Not only does it help you to gain some weight in your butt area, but it can also help to lower bad cholesterol. Enjoy sliced avocado on toast, in a salad or on a burger.



Quinoa is a superfood that will not only help you grow your butt in size but also has many other health benefits. It is packed with protein and fiber. In fact, out of all the grains, it has the most protein. Since it is also packed with all of the essential amino acids, it is considered a complete protein.  These amino acids can help to grow your butt muscle by promoting hormone production. Make a quinoa salad filled with delicious vegetables or eat it hot as a side with your favorite dish.

Lean Meats


Meats are a great source of protein. Protein is what is needed to build your butt muscles, help you through your workouts, and even help to repair muscles after you work out. Eat lean meats such as chicken, fish, and even lean beef. Without the excess fat, you can build muscle without putting fat on. Lean meats also have important vitamins and minerals that are healthy for you in other ways. Be sure to eat lean meats throughout your day.



Nuts are one of the greatest foods to eat when looking to get a bigger butt. Nuts like peanuts, almonds and cashews are packed with protein, carbs and healthy fats. They can get you through a workout, make you feel fuller longer, and also have many great benefits such as keeping your heart healthy. They are perfect for a mid-morning or afternoon snack. You can also add peanut butter to your smoothie to get that pre-workout protein and help build butt muscles.



Another great source of protein, beans can help you to build your butt muscles in a natural way. Especially those that are vegan will enjoy being able to eat such a healthy food and grow muscles. They are low in fat, high in fiber and protein, and have many beneficial amino acids that help with muscle growth. Beans can be great as a side, part of the main meal, or added to dishes for flavor and protein.



Don’t you remember that “Milk does a body good”? This isn’t just a saying, but it is the truth. Milk is a drink that people who body build and frequently work out have been using for many years. It can help through muscle recovery, which promotes quicker muscle growth. Have a glass before your workout or add it to a smoothie.

Greek Yogurt


Greek yogurt can also be another great food that will help you grow your butt. The fact that it is higher in fat content than other yogurts will help you to put mass on your buttocks. High levels of fat are not necessarily good for you, but you can eat it in moderation with other healthy foods.

Building your butt muscles don’t have to be stressful. All you need to do is eat the right foods and do the right workout that focuses on the right muscles.


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