According to a dietitian, the seven best carbs to help you urinate Are you having trouble going to the bathroom? It’s not just you. The National Institutes of Health estimates that approximately 16 out of every 100 adults in the United States experience symptoms of constipation.

There is no doubt that what you eat and drink has an impact. It is essential to consume sufficient foods high in fiber. The 2020-2025 Dietary Guidelines for Americans recommend consuming between 25 and 34 grams of fiber daily, depending on age and gender. Make sure to drink plenty of water and other liquids—preferably low in calories and no added sugar—with your increased fiber intake.

Since carbohydrates are the source of fiber, the following is a list of the seven best carbs that, when incorporated into your diet on a regular basis, can aid in maintaining regularity.
Pearled Grain

Pearled grain is an entire grain that has been cleaned (or pearled), eliminating some or all of the external wheat layer and frame. Pearling the majority of barley at your neighborhood market also shortens the cooking time to approximately 15 to 30 minutes. According to the USDA, one cup of cooked pearled barley contains 193 calories, one gram of total fat, four grams of protein, 44 grams of carbohydrates, and six grams of fiber. Appreciate it in this Fast Meat and Grain Soup, Grain Squash Gratin, or Simmered Beet and Grain Salad.

Raspberries Although all fruits contain fiber, some contain more than others—raspberries are at the top of the list. As indicated by the USDA, 1 cup of new raspberries gives 64 calories, 1.5 grams of protein, 15 grams of carbs, 8 grams of fiber and no fat. Other nutrients found in raspberries include choline, vitamin C, potassium, and folate. Cellular division, muscle control, and water balance are all affected by these nutrients. You can incorporate raspberries into the batter of these Lemon-Raspberry Muffins, blend them into this Mango-Raspberry Smoothie, or serve them for breakfast in this Cocoa-Chia Pudding with Raspberries.

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