Are Dried Apricots a Natural Laxative? The Scientific Verdict

December 8, 2025 •

4 min read

According to a May 2025 study presented at a digestive disease conference, consuming about 3 ounces of mixed dried fruits, including apricots, significantly increased bowel movement frequency in participants with chronic constipation. This adds to the growing body of evidence supporting dried apricots as a natural remedy for digestive regularity.

Quick Summary

Dried apricots contain dietary fiber and the natural sugar alcohol sorbitol, both of which contribute to their mild laxative effect. This combination helps add bulk and moisture to stools, promoting smoother and more regular bowel movements for relief from constipation.

Key Points

Dual-Action Relief: Dried apricots function as a natural laxative due to both their fiber and sorbitol content, which work synergistically to promote digestive regularity.
High Fiber Source: They are rich in both soluble fiber (which softens stool) and insoluble fiber (which adds bulk), aiding in consistent bowel movements.
Sorbitol's Hydrating Effect: The natural sugar alcohol sorbitol draws water into the colon, softening stools for easier and more comfortable passage.
Moderation is Key: While beneficial, consuming too many dried apricots can cause bloating, gas, or diarrhea, so it is important to eat them in moderation and increase intake gradually.
Hydration is Crucial: To maximize the effectiveness of their fiber content and prevent constipation, always ensure you are drinking plenty of water when consuming dried apricots.
Nutrient-Dense Snack: Beyond digestive aid, dried apricots offer a wealth of nutrients, including potassium and antioxidants, making them a healthy addition to your diet.

Understanding the Natural Laxative Effect of Dried Apricots

Dried apricots are often touted as a natural remedy for constipation, and for good reason. Their effectiveness stems from a synergistic combination of key nutritional components, primarily dietary fiber and sorbitol. When apricots are dried, these elements become more concentrated, amplifying their digestive benefits per serving compared to fresh apricots. This section breaks down how these components work together to support a healthy digestive system.

The Dual Action of Fiber

Dried apricots are an excellent source of dietary fiber, containing both soluble and insoluble types. Both play a distinct role in promoting digestive regularity.

Soluble fiber dissolves in water to form a gel-like substance in the digestive tract. This gel helps to soften and bulk up stool, making it easier to pass. It also helps to normalize blood sugar levels and can assist in controlling cholesterol.
Insoluble fiber adds bulk to stool without dissolving. This bulk stimulates the intestines to contract and push waste through the colon more efficiently. Its ability to accelerate the movement of waste is key to preventing constipation.

The Power of Sorbitol

Beyond their fibrous content, dried apricots also contain a natural sugar alcohol called sorbitol. Sorbitol is a carbohydrate that the body digests slowly. When it reaches the large intestine, it draws water into the bowel. This hydrating effect helps to soften the stool, further aiding in its passage and providing a gentle, osmotic laxative effect. In higher concentrations, as found in some laxative medications, sorbitol can have a more pronounced effect, but the amount in dried apricots is gentle enough for regular consumption in moderation.

Comparison: Dried Apricots vs. Other Natural Laxatives

While many natural foods can help with constipation, dried apricots offer a unique combination of fiber and sorbitol. Here is a comparison with other common natural laxatives:


Feature	Dried Apricots	Prunes (Dried Plums)	Dried Figs	Kiwi Fruit
Mechanism	Fiber + Sorbitol	Fiber + Sorbitol	Fiber + Phenolic Compounds	High Water-Holding Fiber + Actinidin Enzyme
Sorbitol Content	Present, contributes to mild laxative effect.	Well-known for high sorbitol content.	Lower sorbitol compared to prunes.	No sorbitol; enzymes assist digestion.
Overall Fiber	Good source of both soluble and insoluble fiber.	High fiber content, proven for constipation.	Excellent source, higher fiber than apricots per 100g.	High fiber with unique water-holding capacity.
Taste Profile	Sweet and slightly tart.	Sweet, slightly more savory/musky.	Very sweet and honey-like.	Tart and refreshing.
Effectiveness	Gentle and effective for many.	Highly effective, well-researched remedy.	Strong laxative effect due to high fiber.	Proven to improve gut motility.

How to Incorporate Dried Apricots into Your Diet

Including dried apricots in your daily routine can be a delicious way to support your digestive health. However, it's important to increase fiber intake gradually and ensure adequate hydration to prevent discomfort.

Start slowly: Begin with a small serving, such as 3-4 dried apricots, to allow your digestive system to adjust to the increased fiber.
Soak them: For easier digestion and gentler effects, especially for those with sensitive stomachs, try soaking dried apricots in water overnight.
Mix into meals: Sprinkle chopped dried apricots over oatmeal, yogurt, or salads. They add natural sweetness and a boost of fiber.
Create a trail mix: Combine dried apricots with nuts and seeds for a high-fiber, nutrient-dense snack that is perfect for on-the-go consumption.
Stay hydrated: Remember that fiber requires water to work effectively. Drinking plenty of fluids throughout the day is essential when increasing your intake of dried fruit.

Potential Side Effects and Precautions

While dried apricots are generally safe, consuming them in excessive quantities can lead to some side effects due to their concentrated fiber and sugar content. These include gas, bloating, stomach cramps, and even diarrhea. Individuals with Irritable Bowel Syndrome (IBS) may be particularly sensitive to these effects. It is also important to remember that dried fruit is higher in calories and natural sugars than fresh fruit, so moderation is key for weight management and overall health. For those concerned about added preservatives like sulfites, seeking out organic or sulfite-free options is recommended.

Conclusion: The Gentle Laxative Action of Dried Apricots

Dried apricots are indeed a natural laxative, primarily thanks to their rich content of both soluble and insoluble fiber, combined with the presence of the sugar alcohol sorbitol. These components work in tandem to promote regular bowel movements by adding bulk to stool and drawing water into the intestines, softening its consistency. By incorporating a moderate serving of dried apricots into a balanced, well-hydrated diet, many people can experience gentle and effective relief from constipation without relying on synthetic laxatives. As with any dietary change, paying attention to your body's response and starting with a smaller quantity is the best approach to enjoying the digestive benefits of this nutritious dried fruit. For further dietary guidance, consult resources from authoritative health institutions like Johns Hopkins Medicine, which emphasize the importance of gradual fiber increase.

Frequently Asked Questions

There is no official recommendation, but most sources suggest starting with a small serving of 3-4 dried apricots. A recent study found that eating about 3 ounces (a half-cup) of mixed dried fruit, including apricots, proved effective for chronic constipation. It is best to introduce them gradually to avoid digestive upset.

Dried apricots contain a more concentrated amount of fiber and sorbitol per serving than fresh ones, making them a potentially more potent laxative. However, fresh apricots still contain beneficial fiber and water content that aids digestion.

Yes, soaking dried apricots can make them even more effective for constipation. Soaking rehydrates the fruit, softens the fibers, and releases nutrients, making them gentler on the digestive system and enhancing their laxative properties.

Many dried fruits have laxative properties due to their fiber content. Prunes, figs, and raisins are also well-known for their effectiveness, often containing high levels of sorbitol and fiber. Apricots offer a good balance of fiber and sorbitol.

Eating dried apricots daily in moderation is generally considered safe and can help maintain regular bowel movements. However, due to their concentrated sugar and calorie content, and to avoid digestive discomfort, it's best to stick to the recommended serving size.

Overconsumption of dried apricots, especially when not accustomed to high-fiber foods, can cause gas, bloating, and stomach cramps. In some cases, it can also lead to diarrhea. Increasing your intake slowly and drinking enough water can help mitigate these effects.

Yes, dried apricots are an excellent source of dietary fiber. A 100g serving can contain between 7 to 10 grams of fiber, which is a significant contribution to your daily fiber needs. Their fiber content is a major reason for their reputation as a natural laxative.