Blueberry Constipation Smoothie

Pooping is a natural process that most people do without thinking too much about it. However, there are some things that can make this process more difficult and uncomfortable than usual. The drink smoothies that make you poop is one of those

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!

blueberry constipation smoothie on blue background

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.

blueberry-constipation-smoothie on tea towel

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!

Filder Under:Dairy-Free, Egg-Free, Gluten-Free, Nut-Free, Recipes, Smoothies, Snacks, Vegan, Vegetarian

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