Recalculating metabolic model...
Portion:
Microbiome & Satiety
Total Fiber
5g
17% RDA
Satiety Index (Holt)
114
Moderate (Optimal satiety)
Fiber fractions: Soluble (pectins/beta-glucans): ~1.8g | Insoluble (cellulose): ~3.3g
Gastric transit time: 2.2 – 3.9 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
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.