Microbiome & Satiety
Fiber fractions: Soluble (pectins/beta-glucans): ~5.3g | Insoluble (cellulose): ~9.8g
Gastric transit time: 4.8 – 7.5 hrs
High prebiotic potential. Fiber fractions ferment in the large intestine into short-chain fatty acids (SCFAs), nourishing intestinal cells.
An index measuring a meal's ability to satisfy hunger for 120 minutes post-intake (white bread = 100). Scores above 150 indicate sustained satiety driven by protein, volume, and dietary fiber.
Nutrient Synergies
Non-heme iron is absorbed much better alongside vitamin C. Avoid coffee and strong tea for up to 60 minutes after the meal.
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