Do Apricots Have Laxative Effects? The Facts on Fiber and Digestion

November 29, 2025 •

4 min read

According to a 2025 study on chronic constipation, consuming dried apricots can improve bowel function due to their fiber and sorbitol content. Yes, apricots have laxative effects, primarily due to their beneficial dietary fiber and, in the case of dried apricots, the natural sugar sorbitol. This article explains the science behind their digestive benefits and how to incorporate them safely into your diet.

Quick Summary

Apricots contain both soluble and insoluble fiber, which promotes regular bowel movements and gut health. Dried apricots, with a higher concentration of fiber and sorbitol, offer a more potent laxative effect. Excessive intake can cause side effects like gas and bloating.

Key Points

Fiber is Key: Apricots contain both soluble and insoluble fiber, which work together to regulate bowel movements and relieve constipation.
Dried vs. Fresh: Dried apricots are more concentrated in fiber and contain sorbitol, giving them a more pronounced laxative effect than their fresh counterparts.
The Sorbitol Effect: The natural sugar alcohol, sorbitol, in dried apricots draws water into the intestines, which helps soften stool and aid passage.
Start Slowly: To avoid digestive discomfort like gas or bloating, introduce apricots into your diet gradually and in moderation.
Stay Hydrated: Always drink plenty of water when increasing your fiber intake to ensure the fiber can work effectively in your digestive system.
Balance is Important: While effective, consuming too many apricots at once can lead to adverse effects like diarrhea due to their high fiber and sorbitol content.
Prunes are Stronger: When compared to prunes, apricots are a milder laxative option, though both utilize fiber and sorbitol to aid digestion.

The Power of Dietary Fiber in Apricots

Apricots are a rich source of dietary fiber, a key component in promoting healthy digestion. Fiber is crucial for adding bulk to stool, which helps it move through the digestive tract smoothly and prevents constipation. The fiber in apricots exists in two forms: soluble and insoluble, both contributing to digestive wellness.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive system. It helps soften the stool, making it easier to pass. It also feeds the beneficial bacteria in your gut, supporting a healthy gut microbiome.
Insoluble Fiber: This fiber does not dissolve and adds bulk to the stool, helping to speed up the movement of waste through the bowels. Insoluble fiber is particularly effective at relieving constipation.

Dried apricots are especially concentrated in fiber, with one cup providing significantly more than a single fresh apricot. This concentration, combined with the presence of sorbitol, explains why dried apricots are often more effective as a natural laxative.

The Role of Sorbitol in Digestive Relief

In addition to fiber, dried apricots contain a natural sugar alcohol called sorbitol. Sorbitol is a carbohydrate that the body digests slowly. When consumed, it draws water into the large intestine, softening the stool and promoting bowel movements. This dual action of fiber and sorbitol makes dried apricots a formidable natural remedy for constipation. However, this is also why consuming too many apricots, especially dried ones, can lead to unpleasant side effects like gas, bloating, or diarrhea.

Apricots vs. Other Natural Laxatives

When seeking natural relief from constipation, apricots are often compared to other fruits known for their digestive benefits. While effective, it's helpful to understand how they stack up against popular alternatives like prunes.


Feature	Apricots	Prunes (Dried Plums)
Key Laxative Agent	Fiber (soluble & insoluble) and Sorbitol	Fiber (soluble & insoluble) and Sorbitol
Effectiveness for Constipation	Very effective, especially when dried	A well-known and highly effective remedy
Sorbitol Concentration	Good source, contributing to mild laxative effect	Significantly higher concentration
Taste Profile	Sweet and slightly tart, with a chewy texture when dried	Very sweet, with a distinct prune flavor
Texture	Generally softer and less dense than prunes	Chewy and dense

For many, the choice between apricots and prunes comes down to taste and how sensitive their digestive system is to sorbitol. Prunes have a higher concentration of sorbitol, making them a more powerful laxative for some people.

How to Safely Incorporate Apricots into Your Diet

For optimal digestive health, start by incorporating apricots gradually into your diet. This allows your body to adjust to the increased fiber intake and minimizes potential discomfort like gas or bloating.

Best practices for consumption:

Start small: Begin with a modest serving, such as 3–4 dried apricots or a couple of fresh ones, and see how your body reacts.
Stay hydrated: Drink plenty of water throughout the day. This is crucial for fiber to work effectively, as it absorbs water to soften stool.
Soak dried apricots: Soaking dried apricots in water overnight can make them softer and gentler on the stomach, improving digestion and nutrient absorption.
Variety is key: Enjoy apricots in different forms. Add fresh slices to yogurt or oatmeal, or mix dried apricots into trail mix or salads.

Potential Side Effects of Overconsumption

While apricots are a healthy addition to most diets, overdoing it can lead to some negative side effects. The high fiber and sorbitol content, while beneficial in moderation, can cause issues if consumed in excess. These include:

Bloating and gas: The fermentation of sorbitol and fiber in the gut can produce gas, leading to bloating and discomfort.
Diarrhea: Excessive intake, particularly of dried apricots and their concentrated sorbitol, can cause loose stools or diarrhea.
Abdominal cramps: High fiber intake can sometimes lead to stomach cramps as the digestive system adjusts.

Conclusion: Apricots Are a Natural, Mild Laxative

Apricots, particularly in their dried form, do have a laxative effect, making them a natural and healthy tool for improving digestive regularity. Their high dietary fiber content provides bulk, while the natural sorbitol draws water into the bowel to soften stool. While they are not as potent as the stronger, chemical laxatives, their mild yet effective properties make them an excellent dietary addition for those seeking gentle relief from constipation. Moderation is key to harnessing their benefits without experiencing side effects like bloating or gas. By enjoying them in balanced quantities and staying well-hydrated, you can support your gut health naturally with this delicious fruit.

Authoritative Outbound Link

For a deeper look into dietary fiber and its role in digestive health, explore the Harvard T.H. Chan School of Public Health's comprehensive resource: The Nutrition Source: Fiber.

Sources

Daily Dried Fruit Can Help With Chronic Constipation - Everyday Health
Eating these dry fruits can relieve constipation and discomfort - Times of India
8 Health Benefits of Apricots - Cleveland Clinic Health Essentials
Lads I ate 23 apricots, what happens, is this the end? : r/ireland - Reddit
Eating these dry fruits can relieve constipation and discomfort - Times of India
Apricot: Health benefits and nutritional value - Medical News Today
Dried Apricots Soaked In Water: Benefits | ToneOpFit - ToneOp Fit
Apricots and Digestion: The Sweet Connection to Gut Health - PotsandPans India
9 Health and Nutrition Benefits of Apricots - Healthline
Health Benefits & Side Effects of Apricot (Khubani) - CK Birla Hospital
10 Health Benefits of Apricot and Its Nutritional Value - Level Up Your Meals

Frequently Asked Questions

Dried apricots generally have a stronger laxative effect than fresh ones because the drying process concentrates their fiber and natural sugar alcohol content, particularly sorbitol.

There is no universally prescribed dose, but a good starting point is a small handful of dried apricots (about 3–4) or a couple of fresh ones. It's best to start small and monitor your body's response before increasing the amount.

For maximum digestive benefits, try soaking dried apricots in water overnight to soften them and improve nutrient absorption. Eating fresh apricots with their skin on also maximizes fiber intake.

Yes, if consumed in excess, the high fiber and sorbitol content in apricots can cause side effects such as bloating, gas, and abdominal discomfort as your digestive system adjusts.

Neither is definitively 'better'; it depends on individual needs. Prunes typically have a higher sorbitol content, making them a more potent laxative. Apricots are a milder option, and the choice often comes down to taste and sensitivity.

Apricot juice can be helpful but is not as effective as eating the whole fruit. The juicing process removes most of the beneficial insoluble fiber, which is crucial for adding bulk to stool.

While dried apricots contain natural sugars and have a low to medium glycemic index, they are more concentrated than fresh fruit. People with diabetes should consume them in moderation and ideally pair them with protein or healthy fats to help prevent blood sugar spikes.