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.
Does the Zhuccini need to be cooked?
It does not.
Our family loves this recipe for keeping our toddler pain-free from constipation. We started making it when purées were introduced and constipation brought on tears one afternoon. I prefer coconut oil to avocado oil to keep smoothie a purple color, toddler isn’t a fan of green food yet. Super easy to freeze and spoon feed if not using cup/straw yet. One to two oz a day help keep the toddler tears away & diapers manageable. I’ve told all new moms about this recipe! Thanks Amy!
Have been dealing with constipated babies and toddlers since they were born! Pediatrician put them on miralax and this works ten times better- quicker and more natural! A MIRACLE SMOOTHIE that they both like! Thank you.
I’m so glad!
Hi, this is just what I was looking for. Have been making smoothies, but without the coconut oil or hemp. Question: can these be frozen in the reusable pouches?
Yes, freezing in reusable pouches is great!
This was perfect for this first-time smoothie maker! My toddler helped measure and add ingredients. We did the spinach, skipped the oil, and added some almond milk. We enjoyed it together after! Thank you!
I’m so glad to hear that!
If I don’t have mango or chia seeds on hand, could I still make without those ingredients? Or would you have substitution recommendations for the mango? Thanks!!
Sure, you can make it without those. I’d use another fruit for the mango or double berries.
Just mixed this up and it was delicious! I used 2 tbs avocado in place of coconut oil and the greek yogurt/almond milk combo. Used chia seeds and hemp seeds. Fresh mango and about 1/3 cup of frozen dark cherries. My son said “no, no, no, NO!” in the way only a newly 2 year old can when I added the zucchini. (Lately, he’s refusing to eat anything green and anything we’ve grown in our garden. 😂 ) That being said he could barely wait for me to pour the finished product and drank it down saying “really good!” He was a preemie and has struggled with constipation his whole short life and smoothies with all the goods seem to be the only thing that help. Thanks for this recipe!