Recalculating metabolic model...
Portion:
Microbiome & Satiety
Total Fiber
22g
73% RDA
Satiety Index (Holt)
280
Very high (Long-lasting satiety)
Fiber fractions: Soluble (pectins/beta-glucans): ~7.7g | Insoluble (cellulose): ~14.3g
Gastric transit time: 5.4 – 8.8 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
Practical application in your meal plan
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