Glute foods! Foods that make your bum bigger?

Is it a myth? Are there really foods that can make your bum bigger? The answer is yes and no. There are foods that help with overall muscle growth however, working out is the best way to increase the size of your bum.

Do foods that make your bum bigger really exist?

Eating the right foods will boost your booty gains a lot quicker.  Mixing hard work in the gym with a healthy diet consisting of the right foods is the best way to maximise results when trying to make your bum bigger

Foods that help to grow your glutes

As discussed in our previous blog there are different supplements and powders such as Maca that can stimulate bum growth due to increased oestrogen. However, there are also several foods that encourage bum growth as they contain the nutrients and vitamins needed for increased glute size. We exploring 4 foods that  contain the key nutrients that lead to bum growth below:


Avocados have risen in popularity in the last 3-4 years and can be consumed in many different exciting recipes. Avocados supply the body with key nutrients and vitamins. Firstly, Avocados are a good source of protein which plays an important role in recovery and will help rebuild your glute muscles and lead to a bigger bum. Secondly, avocados are a good source of healthy fats which help reduce muscle wear and tear as well as helping inflammation in the body which will help your body recover and workout more often.

>Avocados also supply the body with important vitamins such as vitamin C, vitamin B, magnesium and Potassium. They all have health benefits however potassium is the important one when it comes to bum growth as it is a key nutrient that plays an important role in muscle contraction and growth.

Brown Rice

Brown rice is a bodybuilders staple and has a great balance of protein and complex carbs making it the ideal choice for booty building. Rice supplies the body with a good source of energy as well as 5g of protein per 195 grams of rice. In addition, brown rice also contains BCAAs (branched-chain amino acids). BCAAs are used as a quick source of energy as they are broken down straight into the muscles, giving you that burst of energy to do that extra squat. BCAAs have many other benefits in addition to supplying the body with quick energy – one of which is that it helps maintain muscle mass which helps reduce the chance of bum shrinkage. 

Nut Butter

There are several types of nuts that all have similar health benefits some of which are peanut butter, almond butter and cashew butter. They contain healthy fats as well as important vitamins such as vitamin E, magnesium, potassium and calcium. However, they also contain a high percentage of protein making it a good snack as it will increase the amount of protein in your diet.

Greek Yoghurt

Greek yoghurt is rich in nutrition, possessing a healthy amount of vitamin B12, riboflavin, calcium and Phosphorus. It contains almost twice the amount of protein in comparison to regular yoghurt which makes it a good addition to your diet as it contributes and aids recovery after that killer bum workout! Secondly, Greek yoghurt contains both fast- and slow-digesting protein to aid muscle growth.

You may also want to try:

  • Chia seeds
  • Protein shakes
  • Spinach 
  • Flax seeds
  • Eggs
  • Chickpeas
  • Sweet potato
  • Turkey or chicken breast

Eating foods that make your bum bigger and working out isn’t the only way to make your bum look better. House Of Peach offers a range of bum enhancing clothing such as bum lifters and scrunch bum leggings – perfect for unleashing your peach in the gym. 


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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