Help keep those little digestive systems in good working order with this yummy 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!
Constipation Smoothie
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.
TIP: Read more on natural remedies for constipation.
Ingredients in Constipation Smoothie
To make this smoothie, which is great for helping to prevent and treat constipation, you’ll want to use a combination of healthy fats, hydrating produce (with a fruit and a veggie), fiber, and probiotics. You need all of those factors to really help constipation, especially hydrating produce and healthy fats because fiber can’t do the job alone. (And you won’t often improve things if you just add fiber without additional hydration.) Here’s a look at the ingredients.
- plain kefir
- frozen blueberries
- frozen mango
- zucchini
- coconut oil or avocado
- hemp seeds or chia seeds
TIP: 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.
How to Make a Constipation Smoothie Step-by-Step
You just need a blender to make this smoothie. I recommend starting to blend on low speed, then work up to high and let the blender work for 30-60 seconds to ensure that everything is very, very smooth.
How to Serve this Smoothie for 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 them very prone to causing kids to 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 in a blender, add the kefir, and blend.
Tips for Making the Best Constipation Smoothie
- 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 here to learn what other steps you can take to help.
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 in a blender, add the kefir, and blend.
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.