Recalculating metabolic model...
Portion:
Microbiome & Satiety
Total Fiber
3g
10% RDA
Satiety Index (Holt)
211
Very high (Long-lasting satiety)
Fiber fractions: Soluble (pectins/beta-glucans): ~1.1g | Insoluble (cellulose): ~2g
Gastric transit time: 5.4 – 6.9 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
Optimal lipid environment
Maximum absorption
The 6g 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.