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.

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.

blueberry-smoothie-in-blenderHow 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!

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Constipation Smoothie for Kids

This is a nutritious smoothie to serve any day, though it's a great way to get that digestive system going if needed.
4.96 from 84 votes
Prep Time 5 minutes
Total Time 5 minutes
Cuisine American
Course Smoothie
Calories 230kcal
Servings 2


  • 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)
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  • 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.


  • 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.


Calories: 230kcal, Carbohydrates: 19g, Protein: 8g, Fat: 15g, Saturated Fat: 9g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 1g, Cholesterol: 15mg, Sodium: 66mg, Potassium: 179mg, Fiber: 2g, Sugar: 16g, Vitamin A: 813IU, Vitamin C: 24mg, Calcium: 172mg, Iron: 1mg
Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

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  1. 5 stars
    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!

  2. 5 stars
    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.

  3. 5 stars
    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?

  4. 5 stars
    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!

  5. 5 stars
    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!!

  6. 5 stars
    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!

  7. 5 stars
    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!

    1. 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.)

  8. 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

  9. 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!

    1. 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!)

  10. 5 stars
    So helpful!!! Thank you so much. Sometimes if I don’t have mango, I use papaya or nectarines instead. Thank you so much Amy!

  11. 5 stars
    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.

  12. 5 stars
    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!!!

  13. I inadvertently used avocado instead of the zucchini. Will the smoothie still have the same benefits or should I start over?

  14. 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.

  15. 4 stars
    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!