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Fibers containing fresh fruits help relieve constipation, walnuts are rich in alpha-linoleic acid that improve the function of the arterial system by reducing the risk of heart disease.


115 gr of reduced fat yogurt

10 cherries separated, corroded by cores

26 gr whole grain cereals

16 gr crushed nuts

Such a portion contains 334 Kcal, 12 gr of fat, 2 gr of saturated fats, 10 mg of cholesterol, 53 g of carbohydrate, 12 g of protein, 135 mg of sodium, 8.5 g of fiber

Source: Probiotic and Prebiotic Recipes for Health- Tracy Olgeaty Gensler, M.S., R.D.