Microbiome & Satiety
Fiber fractions: Soluble (pectins/beta-glucans): ~0.2g | Insoluble (cellulose): ~0.3g
Gastric transit time: 1.2 – 2.4 hrs
Low fiber content. Easily digestible, suitable for intestinal inflammation or immediately before intense running.
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
Meal has low fat content (<4g). Combine with nuts or olive oil to boost fat-soluble vitamin absorption by up to +300%.
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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