Recalculating metabolic model...
Portion:
Microbiome & Satiety
Total Fiber
5.6g
19% RDA
Satiety Index (Holt)
171
Very high (Long-lasting satiety)
Fiber fractions: Soluble (pectins/beta-glucans): ~2g | Insoluble (cellulose): ~3.7g
Gastric transit time: 1.4 – 3.2 hrs
Moderate fiber content supports healthy peristalsis and intestinal transit.
⚖️ Satiety Index (Holt Scale)
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
Vitamins A, D, E, K & Carotenoids
+300% bioavailability
Meal has low fat content (<4g). Combine with nuts or olive oil to boost fat-soluble vitamin absorption by up to +300%.
Iron & Vitamin C (Hematopoietic synergy)
Anemia protection
Non-heme iron is absorbed much better alongside vitamin C. Avoid coffee and strong tea for up to 60 minutes after the meal.