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Portion:
Microbiome & Satiety
Total Fiber
0g
0% RDA
Satiety Index (Holt)
205
Very high (Long-lasting satiety)
Fiber fractions: Soluble (pectins/beta-glucans): ~0g | Insoluble (cellulose): ~0g
Gastric transit time: 5.4 – 6.6 hrs
Low fiber content. Easily digestible, suitable for intestinal inflammation or immediately before intense running.
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.
Practical application in your meal plan
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