These Foods Can Make Your Butt Fuller And Firmer

Let's talk about butts today, OK? For starters, did you know that yours is made up of some of the most powerful muscles that you have in your entire body — the gluteus maximus, gluteus medius, and gluteus minimus? Or how about this — did you know that the fat that stores up in your butt is healthier than the kind that stores up around your tummy?

Another fun fact is, the reason why women's butts tend to be larger than men's is due to the fact that we have more estrogen in our system (via Medical Daily). And according to Cosmopolitan, the size of your butt is based on the placement of your pelvis and hips, the amount of fat that you have and how its distributed, how your butt attaches to your thigh bones, and the size of your butt muscles.

That last part is what we're about to explore because if you want to get a fuller and/or firmer butt and you'd prefer to do it the old fashioned way (meaning without any surgery), there are certain exercises that you will need to do (like squats, kicks, and lunges — via Healthline). Plus, there are certain foods that you will need to eat as well. Here are 10 foods (plus a bonus) along with the specific ways that they can benefit your ultimate goal.

Peanut butter is high in protein, which increases muscle mass

Definitely one of the best things about peanut butter (peanuts, in general, really) is it's high in protein. It also contains a good amount of fat and fiber too. There are several health benefits that come with consuming it including the fact that peanut butter helps to boost brain health, can give you more energy, can improve the texture of your skin (thanks to the vitamin E that's in it), and it helps to reduce your diabetes and heart disease risk (via Eat This, Not That!).

The reason why it can help you to get the kind of backside that you want is due to the magnesium that's in it. Magnesium can help to reduce muscle cramps while you're working out, and the healthy fats in it can actually help you to maintain a healthy weight (via Healthline). The protein that's in peanut butter is also great when it comes to building muscle mass.

Greek yogurt contains protein that helps to build muscle thickness

If you've ever wondered what the difference is between Greek and regular yogurt, while it's kind of a long story, probably the easiest way to explain it is Greek yogurt has none of the whey or other liquids in it that regular yogurt does. As a result, while nutrition-wise, they are similar, Greek yogurt tends to have less carbs and sugar and twice as much protein (via Healthline).

Aside from the fact that Greek yogurt is great for strengthening bones, lowering blood pressure and improving gut health, it's also an effective way to boost your metabolism on the days when you want to work out. Plus, it can help to build your muscle mass (via Medical News Today). In fact, some studies say that Greek yogurt is able to increase your muscle thickness (including to your backside) while improving your body composition in as little as 12 weeks of consistent exercise.

High fat foods like eggs and dark chocolate help to develop body composition

If you're curious about what body composition is, it's the amount of fat, bone, and muscle that you have in and on your body. Doctors tend to keep up with body composition in order to make sure that you're maintaining a healthy weight (via WebMD).

That said, remember that what makes for a fuller butt is fat? Believe it or not, there are some fats that are actually pretty good for you. For instance, monounsaturated and polyunsaturated fats work together to lower your disease risk and high fat foods like eggs, dark chocolate, and flaxseeds (via Medical News Today) can all help to build your body's composition.

According to one study, women who consumed healthy fats for 16 weeks actually noticed that their fat and muscle mass increased while their inflammation and blood pressure dropped. That's definitely the kind of body composition odds that you want to see if you're trying to get a bigger butt.

Avocados are full of antioxidants, which reduce muscle damage

According to Medical News Today, avocados are filled with vitamins B6, C, E, K. Other benefits include riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, beta carotene and omega-3 fatty acids, so it's no wonder it's such a healthy fruit!

As far as health benefits go, avocados also contain phytochemicals that support your vision as well as nutrients that can reduce your risk of depression, help to prevent cancer, and ease the digestive process.

The reason why you should consider adding this fruit to your "butt development diet" is because, if you're exercising a lot in order to get a fuller and firmer butt, the antioxidants in avocados will reduce oxidative stress as well as help to prevent muscle damage while you are working out. This means that you'll be able to work out to get your butt the way that you want it without worrying about putting excessive wear and tear on that part of your body. A win/win all the way around.

Potatoes are high in vitamin C, which repairs muscle tears

In order to grow bigger muscles, your muscles have to go through a semi-rigorous process. When you exercise, they first have to experience some level of injury or tearing, so that your muscle fibers can join together to create an even bigger muscle (via Medical News Today).

As your muscles are going through this, vitamin C is beneficial because it can help to heal your muscle tears quicker so that you're able to see results faster. Another benefit that comes to consuming vitamin C is it helps your body to produce more collagen. This is a good thing because collagen is necessary in order to increase muscle mass (via Healthline).

A food that is high in vitamin C is red and white potatoes (via Livestrong). And since it's a food that WebMD says is also great at lowering your cholesterol levels, balancing out your blood sugar, and keeping you regular (thanks to the fiber that's in it), enjoying a potato on exercise days is something that you can feel really good about.

Lean meats will repair and build muscle fibers

When it comes to building muscle, you want to build "lean muscle," which basically means the more of it that you build, the easier it is to burn fat (via Livestrong). And while you'd probably prefer to have "bulky" muscle as far as your butt is concerned, toning your legs so that your butt can appear more prominent is always a wise move.

A type of food that can help you to build lean muscle (as well as repair muscle fibers), interestingly enough is lean red meat. The key is to go with the kind that has as little calories as possible. For a guide of some of the leanest cuts of beef, Mayo Clinic can help you out.

Just make sure to keep in mind that diet only goes so far. You've got to make sure that your exercise regimen complements the kind of foods that you're consuming. Cosmopolitan recommends doing a variety of exercises and keeping up your resistance. 

Mushrooms are high in vitamin B, which improves body composition

If you're a vegetarian, vegan, or just someone who prefers to eat less meat, mushrooms are a great alternative because they've got a "meaty texture" to them. And although they're a fungus (sometimes folks forget that part), they are a vegetable that's full of vitamin B, antioxidants, copper, and potassium (via Healthline). Antioxidants can strengthen your immunity and keep free radicals at bay. Copper can also slow down premature graying, and potassium can keep your heart and nervous system going strong.

While those are all great, the reason why mushrooms can help you with your butt goals is the vitamin B in them (via Real Simple) can help to improve your body's composition. Not only that but vitamin B is a nutrient that supports your body gaining healthy muscle tissue as well.

Since mushrooms also contain antioxidants, it's the kind of food that you can eat pretty guilt-free whether you're using it as a meat alternative or not.

Chicken is a good source of protein and vitamin B to fuel your workouts

Speaking of foods that are rich in vitamin B, according to Healthline, chicken is another one that tops the list. Exercise-wise, this is great to know because something else that vitamin B does is provide you with the fuel that you need in order to complete your workouts.

Another thing that you can get out of chicken is protein. You definitely need it if you're exercising on a regular basis because protein is great at building and maintaining muscle while also helping your body to lose fat at the same time (via Healthline).

Healthline also states that protein can curb your hunger cravings, strengthen your bones, boost your metabolism, lower your blood pressure, and increase your muscle strength. Bottom line, a salad with some baked chicken in it, some chicken pasta, or snacking on a chicken leg every now and then can give you the "kick" that you need to get your body in gear.

Olive oil can help you gain 'healthy weight'

Do you like to cook with olive oil? If so, you're doing your body a big favor each and every time that you do it. Aside from the fact that it's the kind of oil that is high in healthy monounsaturated fats, Healthline shares that it's also beneficial because it is full of antioxidants and contains anti-inflammatory properties. These compounds work together to reduce the risk of heart disease, stroke, rheumatoid arthritis, and Alzheimer's disease.

Thanks to the type of fat that is in olive oil (and since you need extra fat in order to get a fuller butt), eating more olive oil can also help you to get the kind of backside that you're after. The main thing to remember here is, even though it's good for you, it's important to not overdo it, consumption wise. The USDA states that one to two tablespoons on a daily basis is certainly more than enough.

Fresh fruits and veggies increase muscle strength

There's no way around the fact that if you want to live a healthy life, you've got to add fresh fruits and vegetables to your diet. Research reveals that they are a good source of vitamins A, C, and D as well as fiber, potassium and calcium. Fresh fruits and veggies are also full of electrolytes, and they've got tons of antioxidants in them as well. Consuming fruits and veggies consistently can help to fight heart disease, lower your blood pressure, and decrease your cancer and diabetes risk.

Plus, you need both of these categories of food in order to get your butt where you want it to be. Studies reveal that eating fruits and vegetables will help to significantly increase muscle strength, especially if you happen to be an older adult. The stronger your muscles are, the easier it will be to endure your workouts, so that you can get a fuller and firmer butt in a shorter amount of time.

BONUS TIP: Muscle mass consists of mostly water, so make sure to drink plenty of it

If you want to get the most out of your butt exercises, you've got to remember to drink plenty of water while working out as well

Not just because water keeps you from getting dehydrated (via Mayo Clinic), but you might be surprised to know that while you are made up of around 60% water, your muscle mass is comprised of 76% water too. This means that the less water you have in your system, the more likely you're going to notice a decrease in both your muscle mass as well as your muscle strength.

Healthline shares that water is also really good for you because it regulates your body temperature, reduces feelings of fatigue, and keeps oxidative stress in check. These are all really good reasons to keep water in your system as you're striving to reach your fuller and firmer butt goals. Good luck!