Kristine's Mobility Smoothie

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🧒 “BEST VERSION” (8-CUP KID CONSTIPATION + GUT SMOOTHIE)

🧾 BASE (6 cups)

  • Kefir base (3 cups)
  • Almond yogurt (1.5 cups)
  • Good gut Almond yogurt copycat (1.5 cups)

🌱 FIBER + GUT SYSTEM

Gentle but effective constipation support:

  • Chia seeds → 1/3 cup
  • Flax seeds → 3 tbsp (ground preferred for kids)
  • Hemp hearts → 2 tbsp
  • Psyllium husk → 6–8 capsules (start here) → 10-12 capsules or 2 tsps 

🫐 FRUIT (kid-friendly taste)

  • 2/3 cup blueberries
  • 2/3 cup triple berry blend

🍦 FLAVOR

  • Vanilla extract → 2–3 tsp
  • Monk fruit → 1 tsp liquid OR ½–1 tsp powder (to taste)

🥛 YOGURT BASES (8-cup batch total)

🥛 Kefir base (3 cups finished)

  • 3 tbsp almonds
  • 3 cups water
  • 2 tsp coconut sugar

🥛  Almond yogurt (1.5 cups)

  • 3 tbsp almonds
  • 3 cups water
  • 2 tbsp inulin
  • 1/8 tsp locust bean gum
  • 1/8 tsp xanthan gum
  • 2 tbsp yogurt starter

🥛 Good gut yogurt (1.5 cups)

  • 3 tbsp almonds
  • 3 cups water
  • 2 tbsp inulin
  • 2 tbsp yogurt starter

🥤 1 CUP NUTRITION

  • Calories: ~80–100 kcal
  • Total carbs: ~8–11 g
  • Fiber: ~6.8–7.5 g
  • Net carbs: ~2–3.5 g
  • Fat: ~5–6 g
  • Protein: ~2–3 g

🧒 WHY THIS WORKS FOR CONSTIPATION

This combo targets all 3 mechanisms:

💧 Water-holding fibers

  • chia + psyllium → soften stool

🌱 Prebiotics

  • inulin → feeds bifidobacteria (improves stool frequency)

🧬 Bulk + motility

  • flax + hemp → improves stool movement

🫐 Polyphenols

  • berries → support microbiome diversity

🧠 BIG PICTURE (important for your smoothie system)

You built something very effective:

🧫 Kefir → microbial diversity engine

🌱 Yogurt (Good Gut) → microbiome fuel system

🧱 Kite Hill → delivery + texture platform


🥛 1. Milk Kefir (Cultures for Health)

🧫 Probiotics (live microbes)

Milk kefir is the most microbially diverse of your three.

Typical kefir grains (Cultures for Health-style) contain:

Bacteria:

  • Lactobacillus kefiri
  • Lactobacillus casei
  • Lactobacillus acidophilus
  • Lactobacillus rhamnosus
  • Leuconostoc species
  • Streptococcus thermophilus
  • Bifidobacterium species

Yeasts (unique advantage vs yogurt):

  • Saccharomyces kefir
  • Kluyveromyces marxianus
  • Candida kefyr (non-pathogenic strains)

👉 This yeast + bacteria combo is what makes kefir more diverse than yogurt.

2. Kite Hill Unsweetened Almond Yogurt

🧫 Probiotics (live cultures listed on product)

From label:

  • Streptococcus thermophilus
  • Lactobacillus bulgaricus
  • Lactobacillus acidophilus
  • Bifidobacterium spp. 

3. Devin’s Good Gut Yogurt (homemade system you built)

🧫 Probiotics

  • Lactobacillus acidophilus
  • Lactobacillus bulgaricus
  • Streptococcus thermophilus
  • Bifidobacterium (if included in starter blend)

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