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The yogurt swap adds the most protein (+13g)

Serious side effects requiring immediate medical attention: Pancreatitis: Severe, persistent abdominal pain that may radiate to the back, often accompanied by nausea and vomiting

doi:10.2165/00148581-200709040-00005

As many as 20% of patients may experience gastrointestinal problems, which include nausea, vomiting, bloating and diarrhea

This peristalsis is essential for preventing the stool from sitting too long in the colon

Because it works at a cellular level to replenish stores and reduce oxidative stress, the benefits often build over time as your bodys "antioxidant bank" becomes more balanced.