Building Stronger Bones with Ruffage
How to build strong bones from your kitchen? Start with some ruffage.
RUFFAGE. “I’ll have a side of vegetables with my greens please.”
Yes, it’s as simple as that. The nutrients from fibrous “ruffage” type vegetables helps you build a strong gut biome and helps you feel energized to move your bones and muscles more.
Ruffage (aka fiber) helps you:
Keep Things Moving
Fiber adds bulk to your stool, helping prevent constipation and keeping your gut happy. Think of it like a broom that sweeps everything through your intestines.
Support Gut Health
Certain fibers act as prebiotics, feeding the good bacteria in your gut. A healthy gut microbiome is linked to better digestion, immunity, and even mental health.
Help Manage Blood Sugar
Fiber slows down sugar absorption, which helps prevent blood sugar spikes and crashes. This is especially important for people with diabetes or those trying to maintain steady energy levels.
Aid in Weight Management
High-fiber foods keep you full longer, reducing cravings and unnecessary snacking. Since fiber itself isn’t digested, it adds volume without extra calories
Best Sources of Ruffage/Fiber:
Soluble Fiber: Oats, beans, apples, carrots, citrus fruits
Insoluble Fiber: Whole grains, nuts, seeds, leafy greens, broccoli
In the Method 25 Program, we spend 25 days learning how to build good gut health with fibrous foods, that include weekly recipes, guidance, and texts to keep you accountable to actionable moves in the kitchen and your home gym.
Want to know more about the Method 25 Program? Let’s set up a call —> https://calendly.com/jrappfit/interest-call?month=2025-04
Yours in Health,
Jenny
