Do Apricots Keep You Regular? The Fiber-Rich Guide

December 2, 2025 •

3 min read

Most Americans don't get enough fiber, which is linked to poor digestive health. Fortunately, apricots, packed with fiber, are a tasty way to improve regularity.

Quick Summary

Apricots support regular bowel movements because they contain both soluble and insoluble fiber. Fresh apricots offer hydration, while dried ones provide concentrated fiber and a mild laxative effect from sorbitol.

Key Points

Fiber Combination: Apricots contain both soluble and insoluble fiber, which work together to improve bowel movements.
Dried Apricots Boost: Dried apricots have more fiber and sorbitol, providing a stronger laxative effect.
Fresh Apricots Hydrate: Fresh apricots are high in water, which helps soften stool and aids digestion.
Eat in Moderation: Eating apricots in moderation is important, as too much can cause digestive discomfort, like bloating and gas.
Stay Hydrated: Drink plenty of water to get the most benefit from the fiber in apricots.

Apricots and Digestive Health: Fiber, Sorbitol, and Hydration

Apricots, small stone fruits, can significantly boost digestive health and help maintain regularity. This is due to a mix of soluble and insoluble fiber, hydrating water content, and sorbitol. These components work together to promote consistent bowel movements. But how do fresh and dried apricots differ, and how can they be included in the diet?

The Role of Fiber in Regularity

Fiber is well-known for aiding regularity, and apricots are a good source. They have two types of fiber that work together to aid digestion.

Soluble Fiber

This type of fiber dissolves in water and creates a gel in the digestive tract. Soluble fiber in apricots:

Slows Digestion: It controls how fast food moves through the system, which can help regulate blood sugar levels and keep you feeling full.
Nourishes Gut Bacteria: Soluble fiber acts as a prebiotic, feeding the good bacteria in the gut. A healthy gut microbiome is crucial for overall digestive function.

Insoluble Fiber

Insoluble fiber does not dissolve in water. It adds bulk to stool, which stimulates the intestinal walls to contract and push waste out. Insoluble fiber in apricots:

Adds Bulk to Stool: This makes waste softer and easier to pass, preventing constipation.
Promotes Regularity: By adding volume and speeding up the passage of food, insoluble fiber ensures a more regular bowel pattern.

Sorbitol's Gentle Laxative Effect

Dried apricots also have sorbitol, a sugar alcohol that acts as a mild laxative. Sorbitol draws water into the large intestine, softening the stool and promoting bowel movements. This makes dried apricots helpful for those struggling with constipation.

Fresh vs. Dried Apricots: Which is Better for Digestion?

Both fresh and dried apricots can help with regularity, but they differ in their benefits.


Feature	Fresh Apricots	Dried Apricots
Fiber Concentration	Lower fiber concentration per serving.	Highly concentrated fiber, nearly three times more per serving.
Water Content	High water content (approx. 85%), which enhances hydration and softens stool.	Dehydrated; requires more water intake to avoid constipation.
Sorbitol Content	Contains sorbitol, but in lower concentrations.	Higher, more concentrated levels of sorbitol for a stronger laxative effect.
Calories and Sugar	Lower in calories and natural sugars per serving.	Higher in calories and sugar due to concentration; portion control is important.

Dried apricots may offer more immediate relief from chronic constipation due to higher fiber and sorbitol. Fresh apricots provide hydration, which is also important for preventing constipation.

Incorporating Apricots into Your Diet

Adding apricots to meals and snacks can be both delicious and good for digestion. Here are a few ideas:

Simple Ways to Eat Apricots

Snack: A handful of dried apricots is a quick, fiber-rich snack. Drink plenty of water to maximize their effect.
Mix-in: Add chopped fresh or dried apricots to oatmeal, yogurt, or cereal.
Salads: Include fresh apricot slices in a salad for flavor and fiber.
Trail Mix: Make a trail mix with dried apricots, nuts, and seeds for a healthy snack.
Cooking and Baking: Use dried apricots in savory dishes or bake them into muffins.

Important Considerations

While apricots help with regularity, eat them in moderation, especially dried apricots, to avoid bloating, gas, or diarrhea. Drink plenty of water, as fiber works best when hydrated.

Conclusion: Apricots and a Balanced Diet

Do apricots keep you regular? The answer is yes. With their mix of soluble and insoluble fiber, hydrating properties (in fresh form), and the natural laxative effect of sorbitol (especially in dried form), apricots are a great fruit for digestive health. By understanding the difference between fresh and dried apricots and including them in a balanced diet with enough water, this fruit can support regularity and a healthy gut.

Visit MedlinePlus for more information on dietary fiber and constipation management.

Frequently Asked Questions

For constipation, start with a small handful, about 4-5 dried apricots, and drink plenty of water. Adjust the amount based on how your body responds.

Both are effective, but in different ways. Dried apricots have more fiber and sorbitol for a stronger laxative effect, while fresh apricots offer more hydrating water. For immediate relief, dried apricots may be more potent, but both support long-term gut health.

Yes, too many apricots, especially dried ones due to their high fiber content, can cause gas and bloating. Introduce them slowly and drink enough water to help reduce these side effects.

Soluble fiber dissolves in water and creates a gel that slows digestion and feeds gut bacteria, while insoluble fiber adds bulk to stool to speed up its passage.

Yes, the sorbitol in apricots is generally safe and acts as a mild laxative. It's a natural compound found in many fruits.

Prunes are often considered a more effective laxative due to their higher amounts of sorbitol and fiber. However, apricots are still very effective and can be a good alternative for promoting regularity.

Store fresh apricots at room temperature until ripe, then put them in the refrigerator. Keep dried apricots in a sealed container in a cool, dry place to prevent moisture.