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Foods to emphasize: Prunes or prune juice (start with a quarter cup daily), kiwi fruit (two per day has shown effectiveness in clinical studies), ground flaxseed (one to two tablespoons daily added to yogurt or oatmeal), and fermented foods like plain kefir or sauerkraut for probiotic support

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Peptides are essentially strings of molecules called amino acids which are considered the building blocks of proteins

soft silken tofu can be eaten cold with soy sauce and is very low-effort String cheese or babybel 68g protein per portion

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