This creamy and delicious fiber shake is made with high-fiber ingredients, like raspberries, oats, and chia seeds. It's an easy way to keep your and your child's tummies happy and on track.
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High Fiber Smoothies
There are so many benefits to incorporating more dietary fiber into our diets. Not only does it help promote healthy digestion, regularity, and overall gut health, it helps regulate blood sugar levels, reduces the risk of cardiovascular disease, and acts as fuel for beneficial bacteria in the gut!
As a mom of two littles, what I really appreciate is that fiber helps keep them fuller for longer so I don't have to hear "I'm hungry" around the clock. And it's seriously our favorite "constipation smoothie."
I really really love this high fiber smoothie recipe because it's super easy to make with just 5 ingredients. All of the ingredients were intentionally selected to provide a punch of fiber with every sip.
It's a delicious breakfast or snack for toddlers, kids, and you!
And if you are looking for another healthy breakfast smoothie for busy mornings, here's how to make ANY green smoothie.
Also check out these natural remedies for toddler constipation.
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Ingredients
- Raspberries - Just 1 cup has nearly 8 grams of fiber (and a healthy dose of vitamin C). I recommend using frozen but fresh raspberries will work too. The consistency will be thinner and the temperature less cold.
- Apple - I like to use gala or fuji apple. Roughly chop with the peel on as that's where most of the fiber is found. And here's how to serve apple to babies.
- Rolled oats - makes the smoothie thicker and heartier.
- Chia seeds - you can also use ground flax seeds or hemp seeds if you prefer. They will all add a boost of healthy fats, protein, and fiber.
- Almond milk - this is the one I prefer for this smoothie but you can use any variety you prefer - dairy or non-dairy milk, like soy milk or coconut milk.
Step-by-Step Instructions
- Into a high-powered blender, add the milk first followed by the rest of the ingredients and blend until smooth!
- The consistency is on the thick side so if you desire a thinner smoothie, add more milk or even coconut water.
Serving Suggestions
You can enjoy this creamy smoothie with a straw or a spoon! My toddler actually prefers it as a smoothie bowl with various toppings, like no added sugar granola, coconut flakes, more seeds, finely chopped nuts, yogurt melts, unsweetened cocoa powder, etc.
Equipment
Using a high-speed blender makes ALL the difference when making smoothies. You will get a perfectly silky smooth drink every.single.time!
I've had my Vitamix for 7+ years and it's worth every penny! I use it to make all my baby and toddler muffins, dips/sauces, smoothies, veggie nuggets, baby pancakes...it's hands down my number one workhorse.
And if you’re looking for the perfect straw drinking cup for your toddler to slurp their cold smoothies in, be sure to check out this cup that comes with a silicone cover for grip and to prevent breakage.
It can also double as a storage jar for overnight oats, chia puddings, etc.
Storage
This fiber shake tastes best right after it's blended, but you can refrigerate for 2-3 days.
You can also freeze into ice cube trays or popsicle molds. Enjoy as a popsicle or if you want to turn it into a drink, add however many smoothie cubes you wish and milk to a blender.
Frequently Asked Questions
You can add fresh fruits (with skin on), vegetables, chia seeds, flaxseeds, oats, and nut butters. Blend them together with a liquid base like almond milk or yogurt for a nutritious and fiber-filled smoothie!
High-fiber fruits include raspberries, blackberries, pears, and apples. The best fiber-rich vegetables for smoothies are leafy greens like spinach and kale, carrots, and cauliflower.
And here are the best vegetables to add to smoothies.
You can try adding some peanut butter, almond butter, or any nut butter of choice, Greek yogurt, white beans, or a scoop of your favorite protein powder (don't recommend for toddlers). Keep in mind you will need to add more liquid as all of these will thicken the smoothie.
More Healthy Smoothies
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Fiber Shake
Equipment
Ingredients
- 1 cup frozen raspberries (110g), can also use fresh
- ½ medium gala or fuji apple (100g), diced with peel on
- â…“ cup rolled oats (32g)
- 1 tablespoon chia seeds
- 1 cup almond milk
Instructions
- Into a high-powered blender, add the milk first followed by the rest of the ingredients and blend until smooth!
- The consistency is on the thick side so if you desire a thinner smoothie, add more milk or even coconut water.
K says
This was a big hit today! I have one kid who is on meds for chronic constipation and we’re slowly working on weaning her off so it’s great to have such a yummy way to get extra fiber. The other needs to occasional fiber boost to help keep her digestion in check. We’ll definitely be making this again. We didn’t have an apple so I added a splash of apple juice and use some mango instead
Min says
So happy to hear that! I hope my blog post on either the infant or toddler constipation will help give you some fresh new ideas!
Jenny says
Both me and my little boy enjoyed this one! I needed a new smoothie to add to our rotation (he gets one almost every day - and all recipes are from this site!). I don't normally use apple OR raspberries - it was great to try something new.
Min says
They're delicious in smoothies right? So happy to hear that you guys have another fav to add to your rotation :). Thank you for trying out so many of my recipes!! It's so encouraging!
Miki says
Will try this out! Would appreciate if you could share any other constipation snacks please!! My daughter is not a fan of fluids (probably one cause of her constipation).
Min says
Hi! Check out my "high fiber foods for babies and toddlers" post!