Help keep those little digestive systems in good working order with this yummy Blueberry Constipation Smoothie. With natural sweetness and hydration from fruits and veggies, plus healthy fats, this is a great natural remedy for constipation…or just another smoothie for kids to add to the mix!
I know how hard it can be for little ones when they’re having a hard time going #2—often they don’t quite understand what the issue is, it can be painful, and it can be hard to know how to help them.
And while some constipation will need medical attention, particularly if it’s been going on for a while, there are dietary changes you can make to help the situation.
This Blueberry Constipation Smoothie is a great option because it’s rich in hydration, beneficial fats, and fiber, and it has a yummy flavor. You need all of those factors to really help constipation (especially hydrating produce and fats) because fiber can’t do the job alone. And you won’t often improve things if you just add fiber without additional hydration. Plus, the yummy flavor is what matters most to the kids!
TIP: Read more on natural remedies for toddler constipation, including Pear Pops, (a great constipation reliever), and find my full list of fiber-rich foods and recipes for constipated toddlers.
Table of Contents
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Ingredients You Need
Here’s a look at the ingredients you’ll need to have on hand so you know what to pick up from the store or pull out from the pantry, fridge, and freezer.
- Plain kefir or yogurt: I like to use kefir since it has probiotics, which may help digestive issues, but if you can’t find it or don’t have it, you can do half plain yogurt and half nondairy milk.
- Frozen blueberries: You can use wild or regular blueberries in this smoothie. The fiber is particularly helpful in the mix of a constipation smoothie.
- Frozen mango: I like to add frozen mango here since it adds a lot of creaminess and sweetness without added sugar.
- Zucchini: Adding fresh raw zucchini to the mix adds fiber and hydration and also adds a veggie that blends in seamlessly.
- Coconut oil or avocado: Adding one of these adds a dose of beneficial fats which helps food move through the digestive track. It also makes the smoothie a little more filling, which is helpful in a toddler snack.
- Hemp seeds or chia seeds: You can add either of these seeds to add fiber to this smoothie. I prefer hemp seeds since they won’t thicken the smoothie and blend in more seamlessly, but either will work.
Step-by-Step Instructions
Here’s a look at how to make this Blueberry Constipation Smoothie so you know what to expect from the process.
- Add the ingredients to a blender.
- Blend very smooth, stopping to scrape down the sides of the blender as needed.
- Serve immediately either in a reusable pouch or cup.
TIP: This smoothie is best if you let the blender run for 30-60 seconds to ensure the seeds are incorporated smoothly into the mixture.
Frequently Asked Questions
No, you can make this constipation smoothie as directed without prunes. You can also try my Prune Puree if you’d like though, as another option to have in the mix.
It’s ideal to have a mix of ingredients that offer hydration, fiber, and fats, which is the motivation behind the balance in this recipe. I prefer to include a fiber rich berry like blueberry, a fiber-rich seed such as hemp seeds, and beneficial fat like coconut oil or avocado.
You can try serving them in different ways including in a reusable pouch, in an open cup, or on a spoon from a bowl. It may also help a little to let them put the ingredients into the blender on their own so they feel a little more in charge of the process. Or even choose the color of smoothie they want to make.
It depends on the specific situation, but it can be a helpful option to have in the mix during constipation bouts or to help reduce the risk of it happening.
How to Serve Smoothies to Kids
Depending on the age and preference of your child, there are a few ways to serve a smoothie that they may like.
- A reusable pouch can be a great option for babies 7 months and older into toddlerhood.
- You can also serve this to a baby on a spoon. For toddlers over about 18 months, you can try a small open cup with a straw. (Kids can use open cups earlier, but I find kids often play with them so I don’t usually recommend them for smoothies.)
- You could also do a straw cup (you may need to thin the smoothie a little with water depending on the width of the straw.
TIP: If your child doesn’t care for smoothies, try serving small portions a few different ways to see if they prefer one drinking method over another.
How to Prep Smoothies Ahead of Time
To prep this ahead, place all ingredients except the kefir into a zip-top freezer bag or small freezer storage container. Freeze until ready to use. Place ingredients in a blender, add the kefir, and blend.
Find more tips on how to meal prep smoothies, too.
Best Tips for Success
- If you can’t find or don’t have kefir, try half yogurt and half nondairy milk.
- Trade in 1 small fresh orange instead of the blueberries for an option.
- Use almond butter instead of or in addition to the coconut oil.
- Read more about toddler constipation to learn what other steps you can take to help.
- Run the blender for 30-60 seconds to ensure the seeds and coconut oil are well blended into the smoothie.
Related Recipes
I’d love to hear what you think of this recipe if you try it, so please comment below to share!
Constipation Smoothie for Kids
Ingredients
- 1 cup plain kefir
- 1/2 cup frozen blueberries
- 1/2 cup frozen mango
- 1/2 cup zucchini (or baby spinach)
- 1 tablespoon coconut oil (or avocado)
- 1 tablespoon hemp seeds (or chia seeds)
Instructions
- Add all ingredients to a blender.
- Blend very smooth, starting on low and working up to high.
- Serve immediately in a small open cup, a reusable pouch, or with a spoon for littler kids.
Notes
- If you can’t find or don’t have kefir, try half yogurt and half nondairy milk.
- Trade in 1 small fresh orange instead of the blueberries for an option.
- Use almond butter instead of or in addition to the coconut oil.
- To prep this ahead, place all ingredients except the kefir into a zip-top freezer bag or small freezer storage container. Freeze until ready to use. Place ingredients in a blender, add the kefir, and blend.
Nutrition
This post was first published February 2020.
Made these for my twins who needed a little help in the digestive area. They loved making them with me (they’re two), and loved drinking them afterwards! I thinned them slightly to make it easier to drink through a straw. Highly recommend!
My son is dairy free. Would a dairy free yogurt work as a good sub for the kifer? Thanks!
I would do half df yogurt and half df milk to make sure it’s easy to blend. (kefir has the consistency of drinkable yogurt.)
Thank you. I can’t wait to try it. I have never cooked zucchini. Does it need to be boiled before using in the smoothies
No, you can do it raw
So tasty and I LOVE all of the nutritious ingredients. My son loved it and my husband already asked me to make more.
Thanks! Took two servings over 8 hours, but it did the job!
Hello, since it makes two servings, can I save the second smoothie serving in the fridge until the next day, or will it go bad? Thank you for your time!
Hi- It should be okay until the next day, but be sure to store it in an airtight container and stir it before serving. (also some kids drink the whole thing in one sitting, so that may happen too!)
So helpful!!! Thank you so much. Sometimes if I don’t have mango, I use papaya or nectarines instead. Thank you so much Amy!
I didn’t have spinach so used kale. I used coconut oil but think I should have made it liquid first? I put it in solid. I used chia seeds. Half plain yogurt and half unsweetened almond milk. And frozen peaches.
Thank you SO MUCH for this recipe. I’ve been battling constipation with my 11 month old and even after doctor visits, OTC meds, probiotics, fiber supplements, prune juice, etc, NOTHING ever worked very well. I made this smoothie (had to do the yogurt/milk sub for kefir), gave it to her at dinner, and she was all good the next day. Had another bout recently and again gave this to her, and she went no problem. It’s a life saver. Love the amount it makes too so I was able to freeze a bunch for later use. Great post! Thank you thank you thank you!!!
I’m so glad it’s been helpful!
Can we leave out the hemp/chia seeds?
Sure!
I inadvertently used avocado instead of the zucchini. Will the smoothie still have the same benefits or should I start over?
It should be totally fine!
Thanks!
Can we substitute Mango with pineapple? I do not have Mango on hand. My poor girl is constipated. She hasn’t been constipated in a year. Trying to see if this will work. I’m prepping now for tomorrow.
That should be fine
My child loved it kept trying to drink more when he already had finished it
The coconut oil just solidified on the bottom of the blender amd I added it last. Other than that, my 3 year old loved it!
Thanks for such an organised recipe, It looks healthy and tasty.