Three Gut-Friendly Fall Themed Smoothies for Kids from a Registered Dietitian

(Serves 2 - you can always freeze any leftover smoothies into an ice cube tray for a sweet treat later!)

• 1/2 cup pumpkin puree
• 1 ripe frozen banana
• 1/2 cup greek vanilla yogurt (or dairy-free yogurt of choice)
• 1/2 cup milk or dairy-free milk of your choice
• 1 tbsp almond butter (or sunflower seed butter for a nut-free version)
• ½ tsp ground cinnamon
• 2 scoops of Growing Up Prebiotics

Directions: Combine the ingredients in a blender and blend until smooth and creamy.

Research shows that pumpkin plays an important role in human health by acting as medicinal food because it has the potential to act as an anti-diabetic, antioxidant, anti-microbial, anti-carcinogenic and antiinflammatory agent. Plants with yellow to orange color contain high amounts of beta carotene which is a good source of vitamin A. Consumption of beta carotene containing foods on a regular basis may help prevent skin and eye disorders in humans. Pumpkin is also a gut-friendly food that contains soluble fiber, which can help loosen stool to help with constipation relief [1].

Cinnamon Apple Smoothie

(Serves 2)

• 2 cups unsweetened apple sauce
• ½ cup apple juice - no sugar added
• ½ cup yogurt or dairy-free yogurt of choice (plain or vanilla)
• ½ cup ice
• 1/2 tsp ground cinnamon
• 2 scoops of Growing Up Prebiotics

Directions: Combine the ingredients in a blender and blend until smooth and creamy.

Apples are a rich source of polyphenols and fiber. Specifically, apples contain pectin, a type of soluble fiber that supports gut health by acting as a prebiotic fiber to feed good gut bacteria by increasing bacteria such as bifidobacteria and clostridia. Studies find that diet choices, particularly consuming foods with pectin can help modify the human gut microbiota composition in a health-promoting way [3].

Super Sweet Potato Smoothie

(Serves 2)

• 1 medium-sized sweet potato, cooked
• 1 frozen banana
• 1 cup milk or dairy-free milk of choice
• ½ cup yogurt or dairy-free of choice (plain or vanilla)
• 1 tbsp almond butter, optional (can sub sunflower seed butter for a nut-free option)
• 1/4 tsp nutmeg and cinnamon
• 2 scoops of Growing Up Prebiotics

Directions: Combine the ingredients in a blender and blend until smooth and creamy.

Sweet potatoes contain two types of fiber - both soluble and insoluble to help promote stool regularity. A study evaluating the impact of orange sweet potato consumption in kids under five years of age found that it reduced incidences of diarrhea, showing promising digestive health benefits [4].

Summary

Fall smoothies can be made gut-friendly for kiddos with nutritious and seasonal ingredients like pumpkin, apples, and sweet potatoes. Healthy options like these fall smoothies can taste like a delicious treat but are secretly packed with beneficial vitamins and gut-boosting prebiotic fiber for a happy gut. A happy gut = a healthy kiddo!