No particular food or eating regimen has been proven in clinical studies to enlarge breasts. That said, alternative approaches — such as strengthening chest muscles and improving posture — can influence how your breasts look.
Putting on weight may increase the size of your breasts along with other areas of your body. If gaining weight isn’t desirable, there are non-diet methods that can make your breasts appear fuller.
Keep reading to discover practical methods to enhance or emphasize breast appearance, and to learn which commonly suggested options are ineffective.
| Methods that work | Methods that don’t work |
| chest-strengthening exercises | eating specific foods |
| better posture | breast-enhancing creams or lotions |
| a properly fitted bra | massage |
| breast augmentation surgery | supplements |
| enlargement pumps |
Breast enhancement approaches that can help
Do chest-strengthening exercises
Exercise cannot increase breast tissue. Still, targeted workouts are excellent for building the pectoral muscles beneath the breasts, along with the back and shoulder muscles. Strengthening these areas can make breasts appear larger, lifted, and firmer.
Try exercises such as:
- wall presses
- push-ups
- chest press movements
- Cobra Pose
Improve your posture
There’s no harm in practicing good posture. Although posture won’t actually grow breast tissue, it can improve their visual presentation by making them look perkier and more elevated.
Good posture also supports balance, strength, and flexibility, and helps fortify core and back muscles.
Posture-friendly exercises include:
- Child’s Pose
- planks
- Cat-Cow Pose
Find a better-fitting bra
A large proportion of women wear bras that don’t fit. In fact, research suggests about 70% of women wear bras that are too small, and 10% wear bras that are too large.
An overly tight bra can compress the breasts and make them look smaller, while a too-loose bra won’t offer adequate support, leading to sagging.
Old bras are also problematic. With repeated washing, elastic bands and fabric stretch, so the labelled size may no longer reflect the fit.
Replacing an ill-fitting bra with one that fits properly won’t increase breast tissue, but it can enhance and flatter your natural shape.
Consider getting a professional fitting when you shop for bras.
Consider breast augmentation surgery
Although not a natural approach, surgical breast augmentation is an option to consider.
Breast augmentation is an elective cosmetic procedure that can enlarge or reshape the breasts. Surgeons either transfer fat from other parts of the body or place saline or silicone implants behind the breast tissue or chest muscle.
The operation is done under general anesthesia and comes with risks, such as scarring, infection, implant rupture, pain, and wrinkling of the skin around the implant.
Initial recovery usually takes about one week. Full recovery may take 4 to 6 weeks, though this varies by individual.
The American Society of Plastic Surgeons reports that the cost of breast augmentation can range from $6,000 to $12,000.
Read more about breast augmentation surgery here.
Methods that don’t increase breast size
Eating specific foods
An online search will turn up numerous claims that particular foods can enlarge breasts, but these assertions lack clinical evidence or scientific backing.
Dairy won’t enlarge breasts
Milk from cows, goats, or other mammals contains hormones like estrogen, progesterone, and prolactin. Because hormones influence breast size in humans, some people assume drinking lots of dairy will enlarge breasts.
This is incorrect. Consuming milk and dairy products does not increase breast size.
A 2019 study notes dairy milk could influence breast cancer risk because most dairy cows are pregnant and their milk has higher hormone content, potentially raising insulin-like growth factor 1 levels, a growth-related hormone.
Certain studies link higher insulin-like growth factor 1 to modestly increased risks of breast, prostate, colorectal, and ovarian cancers. These findings are not definitive, but if you worry about cancer risk or have risk factors, you might limit dairy intake and discuss concerns with your doctor.
Conversely, other research finds no increased breast cancer risk from dairy consumption. If you have a family history of breast cancer, consult your healthcare provider.
Soy-based foods won’t enlarge breasts
Switching dairy for soy in hopes of boosting breast size won’t work.
Soy products contain phytoestrogens — plant compounds that can mimic estrogen. For that reason, some think soy will make breasts bigger.
However, like dairy, there’s no clinical evidence linking phytoestrogens to increased breast size.
“Natural” breast enhancement products
The internet markets many products claiming to enlarge breasts, including:
- lotions
- creams
- massages
- supplements
- enlargement pumps
There is no clinical proof that any of these products or devices effectively increase breast size.
Breast enlargement supplements
Besides being ineffective, supplements can be unsafe. Be cautious about so-called breast-enhancing supplements, as they may contain herbs and components that interact harmfully with medications you take.
They lack proven benefits for breast enlargement.
Breast enlargement creams
Some creams may improve skin condition, but none have been shown to increase breast size. No studies support the idea that topical creams, lotions, or treatments can enlarge breasts.
Labels claiming FDA approval may be misleading; research products carefully before buying.
Breast massage
Breast massage can improve circulation, ease lactation discomfort, and help with early detection of lumps, but it does not increase breast size.
No scientific data support breast enlargement through massage, whether self-administered or professional.
Breast enhancement pumps
Pump devices apply suction to stretch and temporarily swell breast tissue, sometimes making breasts look bigger for a short time.
Such devices vary in price from inexpensive to several thousand dollars, and some are classified by the FDA as 510(k) class II medical devices. Still, no clinical trials show any pump — cheap or costly — will permanently enlarge breasts.
What determines breast size?
Genetics play a major role in breast size. When people think about breast size, they often consider volume or fullness, but other factors like chest circumference influence perceived size.
Both breast volume and skeletal structure are physical traits that can be inherited.
Breast size varies with weight and age
Beyond genetics, weight and age influence breast size:
- Your breasts as a teenager will likely look different later in life — size may increase or decrease, and some sagging is common.
- Cup size and torso measurements can shift with weight gain or loss. A significant weight change, such as 20 pounds, will likely alter your bra size.
Hormones and reproductive stages impact breast size
Hormonal changes and reproductive stages also affect breast size:
- During puberty, breast tissue accumulates fat as the ovaries begin producing estrogen.
- Breasts may swell before menstruation, when estrogen and progesterone enlarge ducts and glands.
- Pregnancy often causes noticeable breast enlargement. Estrogen, progesterone, and prolactin stimulate breast growth and milk production, and breasts tend to grow throughout pregnancy.
- During menopause, reduced estrogen can decrease breast elasticity and cause shrinkage.
Key takeaways
No food or diet plan has been clinically proven to enlarge breasts.
Supplements, creams, and pumps do not increase breast size.
The most effective natural ways to improve the appearance of your breasts are exercises that strengthen the chest, back, and shoulders, along with maintaining good posture.
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