Recalculating metabolic model...
Portion:
Microbiome & Satiety
Total Fiber
23.1g
77% RDA
Satiety Index (Holt)
280
Very high (Long-lasting satiety)
Fiber fractions: Soluble (pectins/beta-glucans): ~8.1g | Insoluble (cellulose): ~15g
Gastric transit time: 5.4 – 8.9 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
Optimal lipid environment
Maximum absorption
The 38.5g of healthy fatty acids in this meal guarantees maximum solubility and absorption of lipophilic vitamins.
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.