3 Gut-Friendly Healthy Dips for Toddlers

Dips are one of the easiest ways to sneak in extra nutrition, fiber, and gut-friendly ingredients. 

Whether you’re serving veggies, crackers, or finger foods, these 3 gut-friendly dip recipes help support digestion, stool regularity, and a healthy microbiome.

1. Berry Yogurt Prebiotic Dip

Ingredients:

• 1/2 cup plain whole milk Greek yogurt (with live cultures)

• 1/4 cup mashed raspberries or strawberries (fresh or frozen)

• Optional: 1 scoop Growing Up Prebiotics

Instructions:

1. Mix yogurt and berries until smooth.

2. Stir in prebiotic powder if using.

3. Serve with sliced bananas, apple wedges, or whole grain crackers.

How do berries and yogurt help with digestion?

• Yogurt provides probiotics for healthy gut bacteria.

• Berries add fiber and antioxidants.

• Growing Up Prebiotics boosts gut-friendly fiber without altering taste.

2. Creamy White Bean + Olive Oil Dip

Ingredients:

• 1 cup canned or cooked white beans (rinsed)

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1/4 tsp garlic powder (optional)

• Water as needed for consistency

Instructions:

1. Blend beans, olive oil, lemon juice, and garlic powder until smooth.

2. Thin with water to desired texture.

3. Serve with cucumbers, bell pepper strips, or pita.

How do white beans and olive oil help with digestion? 

• White beans offer plant-based fiber and prebiotics.

• Olive oil helps lubricate the gut and supports healthy digestion.

3. Avocado + Chickpea Dip

Ingredients:

• 1 ripe avocado

• 1/2 cup canned or cooked chickpeas (rinsed)

• Juice of 1/2 lemon

• 1 tbsp olive oil

Instructions:

1. Mash avocado and chickpeas together until smooth or blend for creamier texture.

2. Stir in lemon juice and olive oil.

3. Serve with whole grain crackers, carrots, or toast strips.

How do avocados and chickpeas help with digestion? 

• Chickpeas are rich in fiber and prebiotics that feed beneficial gut bacteria.

• Avocado provides healthy fats and fiber.

Summary

Dips are an easy, toddler-approved way to support gut health while encouraging more fruits, veggies, and fiber-rich foods.