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The butt is made of the gluteal muscle and fat layer. To increase the size of your butt, you have to increase and strengthen your fat layer and gluteal muscle. This is done by consuming food containing nutrients such as

● Dietary protein ― helps build and maintain muscle mass.

● Carbohydrates ― promote the growth of muscles.

● Potassium ― helps in muscle growth and contraction.

● Fats (Healthy fats) and Antioxidants ― promote quick recovery and are responsible for the reduction of the soreness and inflammations that are caused by exercise.

However, consuming food containing these nutrients isn’t all there is to growing a fuller and well-rounded butt. For dieting to effectively work, you will have to know the right amount to eat and couple it with certain exercise routines. But first, let’s introduce you to 8 foods that help in butt growth.

1. Avocados

There are many nutrients in Avocados that promote butt growth. It contains a supple amount of antioxidants such as lutein, protein, fiber, healthy fats, Vitamins C and B6, and Potassium.


Having ½ an Avocado with egg for breakfast is a great way to incorporate it into your diet. You can also use it to fill your sandwich and make salads for your dessert.

2. Eggs

Eggs are a high source of protein and essential amino acids particularly leucine (an amino acid that helps reduce the breakdown of muscle protein). Other nutritional components of eggs include Vitamins B2 and B12, Selenium, and Phosphorus.


In addition to the recommendation of having an egg with avocado from above, you can have whole eggs 3–4 times a week as long as you do not have a high cholesterol level. If you do, then you should seek your doctor’s advice on whether to consume the yolk or not.

3. Full-Fat Milk

This is another food that is high in protein and also contains calcium, potassium, Vitamins B2, and B12, and Vitamin D. For a fuller, well-rounded butt, full-fat milk is the type of milk to consume. Its calcium content helps in building strong bones and adding mass to the muscle. The best time to have it is after a workout session. Having a glass of milk then will help promote protein synthesis as well as weight loss if you are also looking to lose weight.


2–3 glasses of milk a day are within the range one can have a day. If you are lactose intolerant, contact your doctor so you can find out if there are alternative ways to take it, or skip having milk. To add variety, you can also make protein shakes by blending fruits and vegetables with milk.

4. Greek Yoghurt

If you are lactose intolerant, this is a milk product you can take. While Greek Yogurt contains lactose, it does so in less quantity than milk, making it consumable for everyone. It is high in protein (almost twice its amount in milk) and contains calcium, phosphorus, and Vitamins B2 and B12. Beyond increasing muscle thickness and strength, it also aids bowel movement and digestion of food.


Greek yogurt can be had in 1–2 servings a day. You can use it for salad dressing, or to make food and snacks such as smoothies.

5. Cottage Cheese

In addition to greek yogurt, this is another milk product that you can take if you’re lactose-intolerant. Like milk, it is high in protein and calcium and makes for good sources of sodium, healthy fat, and B Vitamins.


Cottage cheese can be taken by itself, or added to wraps, salads, and sandwiches.

6. Almond Butter

Unlike regular butter and margarine, almond butter is much healthier, containing more protein and healthy fat. This will lead to less weight gain as you will consume less of it and feel full.

It also contains Calcium and Magnesium to allow better digestion of the calcium in it. Its Vitamin E content reduces the risk of obesity and diabetes in the body. If you have never taken almond butter, ensure you have no history of almond nut allergy or kidney stones before consuming it.


Almond butter can be used to bake cookies and brownies. It can also be incorporated into smoothies and added to soy sauce or oatmeal.

7. Meat

Various sources of meat such as beef, chicken, pork, turkey, and fish have a variety of benefits. They are all sources of protein while some such as turkey and chicken contain less saturated fats than others.


Depending on the meat source, your daily needs might change. However, you can still eat them in the form of steak, broth, or with salad dressing on the side.

8. Mushroom

Whether you are vegetarian (or not), this is for you. Mushroom is a high-protein food that provides you with enough calories.


You can take them as wraps, add them to sandwiches, soups, and salads for variety. It can also be had as mushroom coffee right after a workout.

The Role of Workout

Eating a certain food to grow your butt has to be coupled with exercise to be effective. Developing a workout routine that consists of the different kinds of squats, donkey kicks, scissors kicks, side lunges, single-leg bridge, and weighted glute bridge along with your diet will help build your hip fat and shape your glute muscles.

Final thoughts

We are all different, and as such, our bodies won’t have the same needs. To use any diet or fitness program effectively, you must understand your body, its tendencies as well as the food it can synthesize.

Furthermore, it’s great to have goals as to the size of your butt. Now, it is up to you to put in the effort to make it happen with certain foods and exercise while being patient to see the result.

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