Recalculating metabolic model...
Portion:
Microbiome & Satiety
Total Fiber
30g
100% RDA
Satiety Index (Holt)
280
Very high (Long-lasting satiety)
Fiber fractions: Soluble (pectins/beta-glucans): ~10.5g | Insoluble (cellulose): ~19.5g
Gastric transit time: 2.2 – 6.4 hrs
High prebiotic potential. Fiber fractions ferment in the large intestine into short-chain fatty acids (SCFAs), nourishing intestinal cells.
⚖️ 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
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.