Best foods that help make you grow taller

Co jeść, żeby urosnąć

The contents of your plate determine how you look, how you feel and whether you are tall or short. I’m sure you’ve heard phrases like “eat up or you won’t grow” more than once from your parents. This common saying is true. Keep reading and you will learn what to eat to grow and maximize your growth potential!

See the video “Nutrition for Growth:


I have divided the nutrients into groups and will list their functions in the context of growth. The most important nutrient that affects growth is obviously protein.

1. Proteins (from Greek “protos” – first, most important)

I just started with proteins for a reason. They are essential in the body for development and growth process. New cells and tissues are formed from them. In turn, increased amino acid content in food causes increased secretion of growth hormone into the blood! They are an essential component of muscle, body fluids, hormones and enzymes. Notice a simple undeniable fact. Once upon a time, e.g. in the countryside, less high quality amino acids (contained in meat) were eaten, which made people grow smaller. When the level of prosperity grew and the amount of protein in the diet increased, the average man started to grow taller. Of course, similar results are given by the growth statistics for China and a lot of other countries (this country has never been famous for its tall people).

Requirement: proteins should provide about 10-15% of energy.

Animal proteins:

  • meat
  • fish
  • eggs
  • cheeses
  • yoghurts
  • whey

Plant proteins:

  • beans
  • peas
  • broad beans
  • lentils
  • soybeans
  • amaranth
  • peanuts
  • pistachio nuts
  • cashews
  • chickpeas
  • pumpkin seeds
  • sunflower seeds
  • almonds
  • poppy seed

As you can see, you can get protein from many sources, but it is not always enough. This is because plant proteins have a lower content of essential amino acids than animal proteins. I have provided a solution to this problem based on reasoning and scientific research – click here!

2. Carbohydrates

Co jeść, żeby urosnąć: Węglowodany

Carbohydrates are the last ingredient you must not forget about when planning your diet. Carbohydrates are the primary source of energy covering about 50-75% of your energy needs. 1 gram of carbohydrates gives 4 kcal of energy.

This macronutrient is necessary for fat metabolism. The fiber contained in carbohydrate products has a very important function in the intestines, which we do not always remember. Thus, it prevents their retention, promotes cancer prevention and improves peristalsis.

Complex carbohydrates

Complex carbohydrates should be a staple of your diet, not least because they give you energy for a long time. They are released gradually, so that the pancreas is not forced to work intensively in the production of insulin.

  • buckwheat
  • barley groats
  • millet
  • natural brown rice
  • whole wheat bread
  • oatmeal
  • dark pasta
  • potatoes
  • vegetables

Simple carbohydrates

On a daily basis, avoid eating the products on the following list except for fruit (you should eat it) and honey (one teaspoon in tea won’t hurt).

  • sugar
  • candies
  • bars
  • sweets
  • cookies
  • cola and other drinks
  • honey
  • fruit

Glycemic Index

A growth diet should primarily contain foods with a low glycemic index (GI). With a low GI, blood sugar levels remain normal and the release of growth hormone reaches a higher level.

3. Fats

Co jeść, żeby urosnąć: Tłuszcze

Fats are the main form of energy storage (1 g of fat provides 9 kcal). They are a source of essential unsaturated fatty acids (EFAs). They are the building blocks of cell membranes, affect the condition of the skin and hair. They are a source of fat-soluble vitamins (A, D, E, K). Do not forget about fats in your diet if you want to achieve high growth.

Requirement: fats should provide about 15-30% of energy.

Good sources of fats:

  • any oils (avoid refined): linseed, grape seed, rapeseed, sunflower
  • olive oil
  • tran
  • nuts oil
  • linseed oil
  • pumpkin seeds oil
  • sunflower seeds oil
  • sesame oil

To avoid:

  • butter
  • margarine
  • lard
  • fast-food
  • fried fat
  • foods processed with palm oil, rapeseed oil etc. in the composition
  • ready-made cakes, biscuits, chips

How to drink the oil?

Drinking oil by the spoonful is difficult and may cause nausea. It is easiest to pour oil on food: salads, groats, rice, potatoes, pasta, etc. In order not to lose valuable ingredients, do not pour oil while cooking, baking or frying, but pour it over the food when it is ready.

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  • Marosko Reply

    I am 12.5 years old and 166 cm tall, my mom is 183 cm tall and my dad is 174 cm tall. How much can I grow (I eat and drink a lot of dairy products)?

  • Bartek Reply

    Hello, I have a question, I am 18 years old and I am 171 cm tall, my brother is 180 cm tall and will he grow at least to 182 cm

  • Jakub Reply

    Hello, I am 185 years old and 16 years old. Recently I had an x-ray of my wrist and the doctor estimated my bone age to be in accordance with my age and the epiphyses are still open. He said that I might still grow about 5 cm. Once when I was 8 years old sports doctor told me (I don’t remember what he was referring to) that I will be 193 years old. My parents are not very tall, my dad is 180, my mom 169, but my great-grandparents were quite tall. The second one is 200cm tall and the third one is something between 185-190. Also my mom’s brother is 190 and my dad’s brother is 186. Do you think I have chances to reach over 195cm?

    • Alan Rybczyński Reply

      I replied to you by email.

  • Krystian boksa Reply

    Hello, I would like to know what to eat to get bigger at the age of 16. My height is 180 cm and I would like to be about 196 cm tall. Is it possible if so, please answer me and I feel like I haven’t grown at all and I really want to be about 196 cm tall and please answer me as soon as possible

  • Rafałem Reply

    I am 18 years old and I am 153 years old I can grow some

  • Szymon Reply

    Hi. I’m 16,5 years old and 167 cm tall, my parents are: my father 176 cm and my mother 160 cm. Over 3.5 years ago I started puberty and I haven’t noticed any rapid growth, which makes me a little worried whether I’ll grow even a little bit. Every day I take care of a healthy diet and exercise regularly, I lead a healthy lifestyle, but it’s not good with my height because I differ from the norm among my friends. Is there any chance that I will have at least 170 cm. and if so, how and what is the reason that despite a healthy lifestyle and high physical activity I grow so poorly.

    • Alan Rybczyński Reply

      Simon, it is worthwhile for you to check the amount of growth hormone in your body. This can be checked by performing GH stimulation function tests, which will detect whether the level of this hormone is appropriate. Go to the right doctor who would be willing to help you without claiming in advance that “growth is normal”. Additionally, he would need to say something more about your diet. It is worthwhile to introduce specifically targeted exercises and appropriate sports to stimulate growth hormone.

  • X Reply

    I am 164 cm tall and I am 14 years old. I have grown about 15 cm since a year and a half ago. I recently got my first period. My parents are tall, my dad is 185, my mom 162 and my sister 172. Can I reach at least 174 cm of height? My sister grew a lot after her first period, about 8 cm, and I have my dad’s genes. My dad grew from 150 to 185 at my age. Please answer me

    • Alan Rybczyński Reply

      Your parents are quite tall. Genetics allows you to be about 167cm, but if you do the right thing you can easily grow a few centimeters more. More is hard to say.

  • Weronika Reply

    Hello, I’m 14 years old and my weight is 40kg (my weight is small because of playing sports) and unfortunately I’m 155cm :c Is it the right height for a 14 year old? My parents were not very tall, my dad was 170 and my mom was 165, I’m afraid that I don’t have a chance to get fat, my height has been the same for over a year now… I’ve already gone through the first stages of adolescence (first period, acne – which I still have) Could you help me with this issue?

    • Alan Rybczyński Reply

      Limit sports at least a little, and include exercises that stimulate growth hormone and stretching. Not always the more the better. It is not worth forcing yourself beyond your strength. Reduce calorie burn and gain weight. Take care of a proper diet. Check your BMI calculator. He writes about many things in detail on the blog.

  • Michał Reply

    Hello, I am 22 years old, and I am 170cm tall. By doing stretching exercises every day, along with diet, is there a chance to still grow? 🙂

    • Alan Rybczyński Reply

      Yes, it is possible. However, please refer to the FAQ.

  • Iza Reply

    I am 16 years old and about 168 cm I wanted to measure about 178 or 188 cm . Worth reading title How to grow
    I can’t wait for the answer .

    • Alan Rybczyński Reply

      There you will find everything you need to grow at a young age. I recommend the FAQ section.

  • Marek Reply

    Hello, I am 17 years old and 173 cm tall. For over 3 years I have grown absolutely nothing, not even one millimeter. My dad is 174cm, my mom is 173.
    For 5 months I’ve been going to the gym, moving, running, stretching by hanging on a tube and still nothing. I care about every centimeter. What should I do…

    • Alan Rybczyński Reply


      Get an x-ray to determine bone age and a growth hormone test on your body. If your cartilage has not ossified and your HGH levels are normal, you should start the program for growth described in the ebook.

      • Franek Reply

        I’m 184-185 cm tall (my parents are 170, my dad is 187, my uncles and grandparents are over 190). I do sports and I would like to be 195 cm tall. Is it possible?

        • Alan Rybczyński Reply

          I replied to you by email.

  • Piotrek Reply

    Hello, I am thinking about buying your book, others say it is a fake and usually a scam, I would like to grow because I am 17 years old and only 162 cm tall, adding that my brother is 170 cm tall, my dad is 164, my mom is 152 and my sister is 164.

    • Alan Rybczyński Reply

      Peter, just try it 🙂 For sure you will be pleased with the content of the Program for Growth, and if you apply it – with your results! The material was created for several years for myself and initially I did not want to share this knowledge. Today, the e-book “How to Grow” is 127 pages of concrete knowledge based on research results and sources.

      • Kinga Sienkiewicz Reply

        I got my period at the age of 13. I am 153 cm tall. Today I am 17 years old. My sister is 170 cm and she got her first period at the age of 17. My mom is 167 cm and my dad is 165 cm and my brother is 190 cm. Is there any chance that I can still grow?

        • Alan Rybczyński Reply

          Take an x-ray of the wrist to determine bone age. If the epiphyseal cartilage has ossified, there is little opportunity for growth.

  • Kacper Reply

    Hello, I am 17 years old, 178 years old, I love playing basketball and my height is really bothering me, my parents are not tall, but all the cousins on my mom’s side are 190+, what to do?

    • Alan Rybczyński Reply

      Hi. Start a program for growth. It’s the only best option at this age while you can still grow naturally without painful surgery.

  • Aleks Reply

    I’m 15 years old and I’m like 165-166cm tall. My dad is about a centimeter or two shorter and my mom is 174 cm. I live in one of the poorest parts of Poland, in villages everywhere. My classmates were about 10 and half of them were about my height, but 1 or 2 cm taller, and the other half was 170 cm taller.
    I would like to know if I will grow to these 180cm at all. I have a small chance genetically and also because of the area where I live, where people do not care about nutrition and eat pork chops with potatoes every day. Greetings

    • Alan Rybczyński Reply

      Hi Alex. You obviously have a chance to grow, possibly even to 180 cm. The best news is that genetics doesn’t play as big a role in growth as previously thought. Boys grow longer than girls, i.e. up to about 21 years old. However, take the chance now and do not postpone anything for later. Take care of your diet, sports, sleep. You can use other growth enhancing techniques which I have described well.

  • Bolek Reply

    I, on the other hand, am 190cm, 16 years old, I train volleyball basically professionally (daily 1,5-2 g. + gym once a week). Theoretically it’s not bad anymore, but for about 1,5 years I’m not growing. At this point I went from being one of the tallest guys to one of the shortest. Is it possible that I’ll still grow 5-8cm? Because when i had my wrist examined they told me that i have 5th growth phase out of 6.

    • Alan Rybczyński Reply

      It is still possible to grow a few centimeters at this age. Still, the bone epiphyses are open. A perfect example is Michael Jordan, who experienced a significant growth spurt after the age of 18 and grew 10cm in just one year. He did this specifically for his basketball career. If you plan to pursue a career in sports as a volleyball player, height may be a justification. Normally, not one person would want to be in your shoes 🙂

  • Evril Reply

    I am 13 years old and about 148 cm is there any chance to reach 185 cm?My dad is 170 cm.And my mom is 156.Weak.But I am waiting for an answer.

    • Alan Rybczyński Reply

      Evril, you still have a good chance to grow. 13 is a very young age and you can still change a lot. Boys usually stop growing between the ages of 17-21. Good luck!

      • Jakub Reply

        I am 14 years old and I measure 178 cm. The problem is that I play volleyball and I would like to make a living from it in the future. My parents are quite short, my dad is about 174 cm and my mom 165 cm. Is there a chance to get at least 190 cm tall.

        • Alan Rybczyński Reply

          Being 14 years old, you have a good chance to reach this height. I refer you to the FAQ tab.

  • szymonKG Reply

    Hello sir, I just turned 17 and I am 190.5 cm tall. Others will say that it’s a lot, but I would like to reach the height above 196 cm. I eat right and I train basketball almost every day (5 times a week). I also think that I’m going to grow for a long time, because when I was young I didn’t have a growth explosion. I didn’t grow 10cm in a year, I grew slowly. In the 6th grade I was 172, in the 1st grade 177, in the 2nd grade 183, in the 3rd grade 186,5 and now I’m 190,5 and I think I’m still growing. My parents are short (my mom is 180cm and my dad is 179cm) but my ancestors are not so short (my great-grandfather is 189 and my great-grandmother is about 180). What chance do you give me to reach height of 196 cm + ?
    Thank you and greetings!

    • Alan Rybczyński Reply

      Don’t expect me to be an oracle. If you need height for a professional basketball career, then do your best to grow as much as you can. Men generally stop growing between the ages of 17-21. Genetics account for 60-80% of growth.

  • Kuba Reply

    Hi. All in all I’ll start from the beginning so I’m 14 years old at the end of May 15 my dad is +/- 190 cm, my brothers 190 cm, the youngest is about 195 cm, my mom 168 cm, most of the family on my dad’s side are big guys (one is 216 but he has gigantism) I play basketball professionally and I plan to make a living from it in the future the problem is my height… I’m not short because I’m 178cm and I would be happy if I grew 10-12 cm since last year, but I barely grew 4 cm… 🙁 I’m afraid that God forbid I won’t grow at all, and then my basketball career will fail, which will be the worst nightmare for me. I don’t know how much truth there is to this, but my brothers just started growing in high school. On top of that Markelle Flutz a very respected basketball player today was 175 cm at the age of 16 no one wanted him and they didn’t see the potential in him until suddenly he grew to 192 cm and today they chose him with the 1 number to the NBA. I would like to grow to 185 cm and be 2 meters tall by the age of 20. Is it possible?

    • Alan Rybczyński Reply

      In my opinion 200 cm will be achieved in this case. Genetically it is very good, age very young, and the rest is proper exercise. I encourage you to browse this entire site.

    • Krystian boksa Reply

      Hello, I am 180 years old and I would like to be about 195 cm tall. I am 16 years old and I don’t know what to do to reach that height.

      • Alan Rybczyński Reply

        Hi. You still have a good few years to increase your growth. I can’t answer this question accurately in a comment, which is why I blog. In the newsletter I’m giving away for FREE a veritable plethora of valuable advice not available on the blog. In the very first email you can pick up an ebook about 10 mistakes to avoid to grow.

Want to know how much you can grow? - Contact me

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