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3 Gut-Friendly Summer Smoothie Recipes for Kids

Published June 06, 2024

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Keeping kids healthy and hydrated during the summer can be a challenge, especially when trying to ensure they get enough nutrients to support their growing bodies. Smoothies are an excellent way to incorporate a variety of fruits, vegetables, and gut-friendly ingredients into their diets. Here are three delicious and nutritious summer smoothie recipes that can help promote digestive health in kids. 

1. Berry Banana Probiotic Smoothie

Ingredients (Serves 2): 

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 banana
  • 1/2 cup plain Greek yogurt
  • 1/2 cup milk of your choice 
  • 1 tablespoon maple syrup 
  • 1 tablespoon chia seeds

Instructions:

  • Combine all ingredients in a blender.
  • Blend until smooth.
  • Pour into a glass and serve immediately.

    Gut Health Benefits:

    • Berries: Rich in fiber and antioxidants, berries support digestive health by promoting regular bowel movements and reducing inflammation.
    • Banana: High in prebiotic fiber, bananas help nourish beneficial gut bacteria .
    • Greek Yogurt: Contains probiotics that enhance gut flora and improve digestion.
    • Chia Seeds: Provide a significant amount of fiber, aiding in bowel regularity.

    2. Tropical Green Smoothie

    Ingredients (Serves 2):
    • 1 cup spinach
    • 1/2 cup pineapple chunks
    • 1/2 cup mango chunks
    • 1/2 avocado
    • 1 cup coconut water
    • 1 tablespoon flaxseeds
    Instructions:
    • Combine all ingredients in a blender.

    • Blend until smooth.

    • Pour into a glass and serve immediately.

      Gut Health Benefits:
      • Spinach: Rich in fiber and nutrients, spinach supports digestive health and regularity.
      • Pineapple: Contains bromelain, an enzyme that aids digestion and reduces bloating.
      • Mango: Rich in fiber and digestive enzymes that promote gut health .
      • Avocado: High in fiber and healthy fats, which aid in digestion and nutrient absorption.
      • Flaxseeds: A great source of soluble and insoluble fiber, promoting bowel regularity.

      3. Creamy Kiwi-Kale Smoothie

      Ingredients (Serves 2):
      • 2 kiwis, peeled
      • 1 cup kale leaves
      • 1/2 cup plain kefir
      • 1/2 cup apple juice
      • 1 tablespoon honey
      • 1 tablespoon hemp seeds
      Instructions:
      • Combine all ingredients in a blender.

      • Blend until smooth.

      • Pour into a glass and serve immediately.

        Gut Health Benefits:
        • Kiwis: Contain actinidin, an enzyme that aids digestion and improves bowel movements.
        • Kale: High in fiber and antioxidants, promoting a healthy digestive tract .
        • Kefir: A fermented drink rich in probiotics that support gut health and improve digestion.
        • Hemp Seeds: Provide a good balance of fiber, omega-3 fatty acids, and protein, supporting overall gut health.

        Summary

        These three gut-friendly summer smoothie recipes are packed with ingredients that promote healthy digestion and provide essential nutrients for growing kids. Incorporating these smoothies into your kid's diet can help maintain their digestive health while keeping them refreshed and nourished during the summer months.

        References:

        1. Journal of Nutrition: "Dietary Fiber Intake and Health" (2015)
        2. Antioxidants & Redox Signaling: "The Role of Antioxidants in Gut Health" (2016)
        3. Nutrition Research: "Prebiotic Effects of Bananas" (2012)
        4. Clinical Gastroenterology and Hepatology: "Probiotics and Gut Health" (2017)
        5. British Journal of Nutrition: "Chia Seeds and Digestive Health" (2013)
        6. Nutrients: "Fiber and Gut Health" (2018)
        7. Journal of Medicinal Food: "Bromelain in Pineapple and Digestion" (2010)
        8. Food & Function: "Mango and Gut Health" (2015)
        9. Nutrients: "Avocado and Digestive Health" (2019)
        10. Journal of Functional Foods: "Flaxseeds and Bowel Regularity" (2015)
        11. World Journal of Gastroenterology: "Actinidin in Kiwifruit and Gut Motility" (2013)
        12. Frontiers in Nutrition: "Kale and Gut Health" (2020)
        13. Microorganisms: "The Benefits of Kefir for Gut Health" (2021)
        14. Journal of Food Science and Technology: "Hemp Seeds and Digestive Health" (2014)
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