This nutritious High-Fiber Smoothie is a great way to get the digestive system moving. Bonus: It actually tastes good, too!
I’m always looking for natural remedies for toddler constipation to recommend and while high-fiber foods for kids, my Pear Pops, and my favorite Raisin Bran Muffins and Blueberry Bran Muffins are great, this smoothie is also a keeper.
Quick Look: High Fiber Smoothie
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Total Time: 5 minutes
- Serving: 2
- Flavor Profile: Bright blueberry flavor with natural sweetness
- Difficulty: Easy, perfect for breakfast or snack
- Why to Make: It’s a quick, nutritious smoothie with ample fiber for kids.
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Table of Contents
I always aim to make sure my recipes rely on normal ingredients everyone can find at their local store, so know you can easily make this constipation smoothie!
Why this Recipe Works
With a simple mix of ingredients that blend smoothly, taste great, and include ample fiber, this smoothie is a great recipe for constipated toddlers or just to help ensure the kids get as much fiber as they need.
Ingredients You Need
Here’s a look at the ingredients you need to have on hand to make a High Fiber Smoothie so you know what to pick up from the store or have ready.
- Milk (dairy or nondairy): I typically have whole milk in my house, but this works well with nondairy milks including oat milk, soy milk, almond milk, and rice milk so you can use what you prefer.
- Frozen blueberries: I usually use frozen wild blueberries since they are a much brighter purple color when blended, but regular frozen blueberries work too.
- Frozen mango: This ingredient adds creaminess (and fiber), so do plan to include it.
- Avocado: Avocado is rich in beneficial fats, fiber, and it helps ensure the smoothie is creamy. You can’t taste it, though!
- Baby spinach: I like to add in a handful of greens for extra nutrients and since they blend right in.
- Hemp seeds: I like to add these to my smoothies for protein to balance the natural sugar in the fruit. (I don’t love adding flax and chia seeds to smoothies since they tend to make them really thick. If you and your kids don’t mind, you can add those in.)
- Unsweetened cocoa powder (optional to add chocolate flavor)
Step-by-Step Instructions
Here’s a preview of how to make this High Fiber Smoothie so you know what to expect from the process. Scroll down to the end of this post for the full information, including the amounts and the timing.
Step 1. Add ingredients to a blender.
Step 2. Blend until smooth and serve immediately.
High Fiber Smoothie FAQs
I prefer to use blueberries, mango, seeds, avocado, and greens to naturally make a high fiber smoothie without expensive supplements.
This one is best served right after making as it may separate a little as it sits. You can freeze it into a popsicle though!
Most kids get plenty of protein without us even trying, but if you want to make the smoothie more filling, check out my recommended protein powder for kids.
Best Tips for Success
- Use your favorite milk option, dairy or nondairy.
- Use fresh or frozen avocado. Just make sure that the fresh avocado is ripe.
- Skip the spinach if you prefer.
- Serve in an open cup, reusable pouch, or a sippy cup for toddlers.
- This toddler smoothie is also high in iron, which is a nice bonus.
More Fiber Foods for Kids
Muffins
Favorite Raisin Bran Muffins
Muffins
Blueberry Bran Muffins
Breakfast
Favorite Coconut Chia Pudding
Breakfast
Favorite Chia Seed Oatmeal
I’d love to hear your feedback on this post, so please comment below to share!
High Fiber Smoothie
Ingredients
- 1 cup milk (dairy or nondairy)
- 1 cup frozen blueberries
- ½ cup frozen mango
- 1 avocado (pit and peel removed)
- ½ cup baby spinach
- ¼ cup hemp seeds
- 2 tablespoons unsweetened cocoa powder (optional to add chocolate flavor)
Instructions
- Add all ingredients to a blender.
- Blend very smooth, starting on low and working up to high. Taste and sweeten with a little maple syrup if needed.
- Serve immediately in a small open cup, a reusable pouch, or with a spoon for littler kids.
Notes
- Use your favorite milk option, dairy or nondairy.
- Use fresh or frozen avocado.
- This is best served right after it’s made.
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