Are Apricots Hard to Digest? Separating Fresh vs. Dried Facts

November 26, 2025 •

4 min read

According to WebMD, fresh apricots contain a balance of soluble and insoluble fiber, which promotes healthy digestion for most people. However, whether apricots are hard to digest largely depends on the form of the fruit and an individual's digestive sensitivity.

Quick Summary

Fresh apricots are generally easy to digest due to their water and balanced fiber content. Dried apricots, however, can be challenging for some people because of their concentrated fiber, natural sugars, and sorbitol content.

Key Points

Fresh vs. Dried: Fresh apricots are generally easy to digest due to their high water and balanced fiber content, while dried apricots are more challenging because of concentrated nutrients and sugars.
Concentrated Fiber: The high concentration of both soluble and insoluble fiber in dried apricots can cause gas, bloating, and other digestive discomforts, especially when consumed in large amounts.
Sorbitol and Sugars: Dried apricots contain higher levels of sorbitol and fructose, which can cause bloating and a laxative effect in sensitive individuals or those with malabsorption issues.
Risk Factors: People with a sensitive stomach, Irritable Bowel Syndrome (IBS), or sulfite sensitivity are more likely to experience digestive problems with apricots, particularly the dried variety.
Improve Digestibility: Tips for better tolerance include eating apricots in moderation, choosing fresh over dried, soaking dried versions, staying hydrated, and consuming them with other foods.
Moderation is Key: To prevent digestive issues, it is best to practice moderation, especially with dried apricots, and pay attention to your body's individual response.

The Dual Nature of Apricot Digestion

Apricots are a powerhouse of nutrients, including vitamins A and C, potassium, and antioxidants. For most people, consuming fresh, ripe apricots supports digestive health and regularity. This is because their fiber content, a roughly even split between soluble and insoluble, helps regulate bowel movements and promotes a healthy gut microbiome. The high water content in fresh apricots also aids in smooth digestion. Problems, however, often arise when consuming the dried version of this fruit.

Why Fresh Apricots are Generally Easy to Digest

Fresh apricots are gentle on the digestive system for several key reasons:

High Water Content: A single fresh apricot is over 85% water, which helps prevent fiber from causing blockages and supports overall hydration.
Balanced Fiber: The combination of soluble and insoluble fiber works together to promote regularity without overwhelming the gut. Soluble fiber dissolves to form a gel-like substance that feeds beneficial gut bacteria, while insoluble fiber adds bulk to stool.
Lower Sugar Concentration: The natural sugars in fresh apricots are less concentrated, making them easier for the body to process without causing issues like fructose malabsorption.

The Challenge of Dried Apricots

For many, the question, "Are apricots hard to digest?" is specifically about the dried variety. The drying process removes water, concentrating all the fruit's components into a smaller, chewy piece. This concentration is the main culprit behind digestive discomfort. Here are the primary factors:

High Fiber Density: A small handful of dried apricots contains significantly more fiber than a similar number of fresh ones. This rapid increase can overwhelm the digestive system, leading to gas and bloating as the gut bacteria ferment the undigested fiber.
Concentrated Sorbitol: Dried apricots are a source of sorbitol, a sugar alcohol known for its laxative effect. While beneficial for constipation, large quantities can cause cramping, gas, and bloating, particularly in those with sensitive digestive tracts.
Fructose Levels: The sugars, especially fructose, become much more concentrated. Individuals with fructose malabsorption may experience digestive distress from even moderate consumption.
Sulfite Sensitivity: Many dried apricots are treated with sulfur dioxide to preserve their color and shelf life. Some people are sensitive to sulfites, which can trigger digestive symptoms like gas and diarrhea. Opting for unsulfured apricots can mitigate this risk.

How to Enjoy Apricots Without Digestive Discomfort

For those who love apricots but experience digestive issues, especially with the dried version, here are some helpful tips:

Eat in Moderation: Limit your intake of dried apricots to a small handful to avoid overwhelming your system.
Soak Dried Apricots: Soaking dried apricots in water before eating can help break down some of the concentrated sugars and fibers, making them gentler on the stomach.
Stay Hydrated: Drink plenty of water when consuming dried fruit to help the fiber move smoothly through your digestive tract.
Choose Fresh: Opt for fresh apricots, especially if you have a sensitive stomach or IBS. They are less concentrated and more hydrating.
Pair with Other Foods: Eating dried apricots alongside other foods can slow down digestion and lessen the impact of concentrated fiber and sugar.
Chew Thoroughly: Chewing your food well is crucial for digestion. Break down the tough, fibrous pieces of dried apricots to give your stomach a head start.

Comparison: Fresh vs. Dried Apricots and Digestion


Feature	Fresh Apricots	Dried Apricots
Fiber Concentration	Lower, easier on the gut	Highly concentrated, can cause gas and bloating
Sugar Concentration	Lower, less likely to cause fructose malabsorption	High, due to concentrated fructose and sorbitol
Water Content	High (over 85%), aids hydration	Very low, can exacerbate dehydration
Laxative Effect	Mild due to fiber	Potent due to concentrated fiber and sorbitol
Sulfite Presence	Not applicable	Often present, a risk for sensitive individuals

Conclusion

For most people, particularly those without pre-existing digestive conditions, fresh apricots are not hard to digest and can actually aid in gut health due to their balanced fiber content. The main issue arises with dried apricots, where the concentration of fiber, sugars, and sorbitol can lead to bloating, gas, and diarrhea, especially if consumed in large quantities or by sensitive individuals. By understanding the key differences between fresh and dried varieties and practicing moderation, you can enjoy the nutritional benefits of apricots while minimizing any potential digestive discomfort.

Factors That Determine Apricot Digestibility

The difference in concentration between fresh and dried forms is the most significant factor.
Individual digestive sensitivity, such as IBS or fructose malabsorption, plays a crucial role.
The quantity consumed greatly impacts how the body processes the fruit.
Preparation methods, like soaking dried apricots, can dramatically improve digestibility.
The presence of sulfites in dried apricots can cause issues for some people.

Frequently Asked Questions

Dried apricots can cause gas and bloating due to their concentrated content of fiber, sugars (like fructose), and sorbitol, which can be fermented by gut bacteria and overwhelm the digestive system.

Yes, fresh apricots are generally easier to digest. They have a higher water content and a less concentrated amount of fiber and sugars, making them gentler on the digestive system.

Yes, soaking dried apricots can help. This process rehydrates the fruit and helps break down some of the concentrated fibers and sugars, making them easier for the body to process.

For those with IBS, fresh apricots in small, mindful servings may be tolerated, but dried apricots are often best avoided. This is because they are high in FODMAPs (fermentable sugars) that can trigger symptoms.

Sorbitol is a natural sugar alcohol found in apricots, and it is more concentrated in the dried version. It can have a laxative effect and, in higher quantities, can cause bloating and gas in some people.

People with sensitive digestive systems, IBS, fructose malabsorption, or sulfite sensitivity should be cautious with or avoid dried apricots. Individuals with kidney problems should also be mindful of the high potassium content.

Moderation is key, especially with dried apricots. A small, measured portion (around 40 grams of dried or 3-4 fresh apricots) is often recommended to prevent digestive discomfort.