The Top 7 Foods to Increase Penis Size (Length and Girth Gains)

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Updated on March 17, 2020

salmon, onion, and banana

Did you know that some natural foods combined with penis exercises can actually help to increase penis size bigger?

But the best place to start is with what you put in your mouth everyday.

Here are the top 7 foods for penis enlargement to increase penis size.

How to Enlarge Penis With Food

First, what allows a penis enlargement food to increase penis size?

One large, important factor:

The food must help improve blood circulation throughout your body.

That also includes your penis.

Now let's get into the top 7 foods that grow your penis size bigger:

Here's how to enlarge your penis size with food.

The foods that can help your penis grow big and large are:


onions for penis health
Onions improve blood circulation (esp. to the penis).

Onions are great food to increase penis size.

Research shows that onions are great for creating healthy blood flow circulation throughout the body (including the penis).


Onions contain sulfur which acts as a natural blood thinner.

As a result, increasing onion consumption helps prevent blood clotting which ultimately helps size.

But what people seldom realize is that onions help not only blood flow to the heart, but also with blood flow to the penis to make it bigger.


example of a salmon for penis health
Salmon is rich in the highly-desired Omega-3 fatty acids

Like we touched on in the case with onions, foods that generate a healthy blood flow are proven to help men attain stiffer, bigger erections.

Salmon is a perfect food to increase penis size.

Salmon is big in Omega-3 DHA and EPAs fatty acids.

These fats also increase sex drive in every man.

According to this big study, Omega-3 fatty acids are great for thinning blood, which helps generate a healthier blood flow.

But does size enlargement work?

Here are the 2018 laboratory size results from 7 male volunteers who used penis stretcher devices:


Bananas are a food that can help penis size.
Bananas boost your heart health and create bigger blood flow.

Bananas are another great food to increase penis size.

Good for your heart and for your blood flow, bananas are our #1 recommended food for penis enlargement size gains.

The same concept with the previous two foods applies here as well.

Bananas are rich in potassium which have been proven to lower blood pressure.

...And thus promote healthier circulation throughout the body, and penis.

Are penis enlargement foods enough for natural penis size growth?

Yes and no.

It's no question these foods are good to eat for minor size gains, improved penis health and sex drive.

But is food enough to make your penis bigger?

Not on its own.

See, the nutrition health aspect must be combined with a size training device to make any significant penis size gains.

This means also using a penis extender or a penis pump - where we, PhalloGauge Medical, has been rated the #1, top place to buy these essential devices online, for the 3rd year in a row:

I want to use a:

The most successful sexual men are those that take advantage of every single method that can enlarge the penis bigger for sex.

However, if you're a man looking for a product to increase penis size for you automatically, you may be interested in this extender device, found here.

Other Natural Foods for Large Penis Growth in Men

We just gave you the top 3 whole penis enlargement foods to increase size for sex and sexual encounters.

Here are 4 more herbs and spices men can use in their health diet for penis enlargement.

It's also not surprising that a lot of these next enlargement foods are ingredients in this recipe of erection tea.

These foods are also great for penis enlargement because they thin your blood which increases blood flow and helps penis size.

Also, these next foods don't spoil so men can use as much as they want of them!

They are:

  • Tumeric

  • Ginger

  • Cinnamon (additional sex benefits)

  • Cayenne peppers


Tumeric shaker
Tumeric powder

The main health ingredient is curcumin and is well-known to prevent clotting in favor of blood thinning in men.


Ginger shaker
Ginger powder.

Ginger contains salicylate which produces acetyl salicylic acid which also keeps blood from clotting in men. It also makes your penis bigger.


Cinnamon sticks and powder
Cinnamon powder.

Cinnamon contains courmarin - a powerful chemical that acts as a sex anticoagulant.

Anticoagulants decrease blood pressure and sexual relieve inflammation as well.

However, cinnamon should be used in low moderation - just at a teaspoon to your morning coffee.

This is easy to do if you go to Starbucks a lot since every Starbucks has cinnamon at the counter.

Eat no more than 2 teaspoons per day to avoid liver damage.

Cayenne peppers

Cayenne pepper shaker
Cayenne pepper powder.

This one is our personal favorite.

Cayenne peppers, like ginger also contain a large amount of salicylates.

As a result, these peppers can thin blood, lower blood pressure, and increase circulation throughout the body (and especially to your penis).

Cayenne pepper can easily be stored as a powder in your pantry.

That means there's no excuse for it being missing from your kitchen.

After all, you can literally throw it on any food, especially meat that you may prepare at home.


Imrpove your manhood health by eating tomatoes.

Why? According to the Journal Cancer Epidemiology, Biomarkers and Preventiona, in 2014 they found that men who eat more than 10 servings of tomatoes every 7 days have an 18% lower risk of getting prostate cancer.

The nutrient that provides this benefit is called lycopene - its an antioxidant which gets rid of toxins that are responsible for cell and DNA damage.

If you're a couple who's looking to conceive, be sure to consider consuming more tomatoes.

Another 2019 research study found that the tomatoes could improve sperm morphology to make them healthier and more fertile.


Eating spinach, a green vegetable that's great for suppressing appetite, increases blood flow below the belt and also makes you look better naked by improving your skin quality.

"Spinach contains high amounts of magnesium, a mineral that is responsible for decreasing inflammation in blood vessels.

The result is a healthier and increased blood flow," according to RD of Healthy Simple Life expert, Cassie Bjork.

That may sound boring, but the positive effects cannot be ignored.

"Increased blood flow drives blood to the places that need it, like the penis. That's similar to Viagra, can this physical arousal also helps to make intercourse more pleasurable," says sex psychotherapist expert Tammy Nelson, Ph.D.

Spinach also contains folate, a nutrient which increases blood flow to the penis and helps protect you against sexual issues that are caused by age.


When it comes to consuming foods to improve your penis health, you shouldn't forget about beverages.

The University of Texas found in their 2015 study that men who drink aroud 3 cups of coffee per day (85 to 170 milligrams of caffeine) are 42% less likely to develop erectile dysfunction than men who consume less than 7 milligrams of the caffine daily.

What's even more impressive, those who drink four to seven cups are 39 percent less likely to get erectile dysfunction compared to men who don't get enough caffine.

This benefit also holds true among obese, overweight, and men with high blood pressure, but not for those with diabetes (which is often responsible for ED in the first place).

So, how exactly does drinking coffee help the penis?

The researchers say that caffine in coffee triggers a series of biochemical reactions in the body that result in an increased blood flow to the penis.

Dark Chocolate

A food like chocolate will satisfy your sweet cravings and improve your penis health simultaneously.

Why? The nutrients in cacao is known to boost levels of serotonin, a hormone that improves your mood.

When your brain has more serotonin, your stress levels decrease, your libido increases and you're much more likely to reach a sexual orgasm.

One more thing: A study published in the British Journal of Nutrition found that cocoa also relaxes blood vesssels and increases blood flow, especially to the penis.

Green Tea

Catechins are a compound that is found in green tea and they have been shown to melt away belly fat and improve the liver's ability to turn fat into energy.

But what's even more impressive: Catechins also boost sexual libido by boosting blood flow to your penis.

Bjork says, catechins "cause blood vessels to release nitric oxide, which increases the diameter of the penile blood vessel walls, which means improved blood flow."

Blood flow to the male genitals equals sexual arousal, so sipping green tea will want to make you want to have sex more often.

Bjork suggests drinking four cups of green tea a day to maximize arousal and penis health.


Nature's bright red fruit can be a boon for your sex life.

According to this government study, cherries contain anthocyanins, which are chemicals from plants that cleanse your veins and arteries of plaque which allow blood to keep flowing easily.

Try make them into a nice snack by doing this: One cup contains about 100 calories and has tons of B vitamins, flavonoids for crushing cancer, and three wholesome grams of fiber.


In order to improve orgasms for both you and your partner, you might want to consider eating oatmeal.

This popular breakfast meal is a great source of l-arginine, which is one of many amino acids that is typically helpful in treating erectile dysfunction.


If you're looking for a way to both calm those pre-date nervousness and boost your male libido try pouring yourself a glass of red wine.

The Nutrition Journal found in 2012 that wine could boost your testosterone levels substantially.

The researchers that conducted lab tests found that quercetin, which is found in wine, blocks an enzyme that causes the body to produce testosterone, and as a result, the amount of circulation of blood in the body is increased.

Red wine's large antioxidant profile also causes nitric oxide production, which is responsible for expanding artery walls.

This, in turn, increases blood flow in the penis and stimulates sexual arousal, especially for men.

Hot Sauce

Hot sauce is actually one of the most useful condiments when it comes to improving your penis health.

A study published in Physiology & Behavior (2015) found that males who consume for spicy foods regularly tend to have higher testosterone levels than those who don't eat them.

Of the 114 male subjects in the study, researchers saw a clear correlation between higher testosterone levels and regular hot sauce consumption.

The study researchers suggest that the nutrient capsaicin is responsible - it's the spicy compound in chili pepper that other research studies also concluded increased testosterone levels.


A study by the Journal of Fertility and Sterility was published in 2013 and it analyzed the effects of consuming various vegetables and fruits on sperm quality.

The study discovered that of all the vegetables, carrots had the best all-around health results on sperm count and motility (the ability for a sperm to move and swim).

In particular, the male subjects who ate the most carrots were able to obtain a 6.5 to 8 percent improvement in their sperm performance.

The Harvard researchers concluded that Carotenoids were the key nutrient because of its powerful antioxidative effects. These compounds in carrots are what help the body synthesize vitamin A.


Interestingly, one clinical study presented at a conference held by the Society for Endocrinology in 2012 discovered that pomegranate juice, which is chock-full of antioxidants that promote blood flow, is also capable of helping boost testosterone levels and improve mood.

The study found that when subjects just drank pomegranate juice for 14 days, they saw about a 25% percent increase in available testosterone.


Potatoes including both sweet potatoes or white potatoes are a fantastic source of potassium.

Potassium is great for boosting blood circulation - in other words, it keeps blood flowing where it needs to go (like to the penis) and boosts your intercourse pleasure as well.

(It's also great for neutralizing salt-related bloating, so it overall improves how your body looks aesthetically, too.)

Sockeye and Atlantic Salmon

Nutrient-rich, oily, cold-water fish like sardines, wild salmon, and tuna are rich with omega-3 fatty acids, but here's an important fact:

The nutrient both raises dopamine levels in the brain and benefits heart health.

A spike in dopamine from omega-3 fatty acids boosts blood circulation and flow, which can trigger sexual arousal.

What's even better is that "dopamine essentially makes sex more fun because it relaxes you and your partner", according to sex psychotherapist expert, Tammy Nelson.

If you're looking for boost your overall penis health, eating fish a great way to do it.

How to Increase Penis Size with Penis Enlargement Foods: Conclusion

These were the best foods for penis health and penis enlargement.

They all have health nutrients that increase blood flow and penis health - important factors to increase size and performing your best, sexually.

Foods are just one small part - here's all the rest of the enlargement techniques:

Or, if you're having a hard time getting it up, you might want to consider erectile dysfunction pills.

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