Is Apricot a Good Laxative? Benefits, Risks, and Comparison

November 12, 2025 •

3 min read

Statistics show that millions of people experience constipation, often seeking natural relief. Many turn to fruits, wondering: is apricot a good laxative? Both fresh and dried apricots contain dietary fiber and sorbitol, which contribute to a mild laxative effect and aid digestive health.

Quick Summary

Apricots, especially the dried variety, provide fiber and sorbitol to help with constipation by adding bulk to stool and drawing water into the gut. Moderation is key, as excessive intake can cause discomfort. This natural option is often compared with prunes and figs for effectiveness.

Key Points

Dried Apricots Are More Potent: The drying process concentrates fiber and sorbitol, enhancing the laxative effect compared to fresh apricots.
Two-Pronged Approach: Apricots work by combining bulk-forming fiber and the water-retaining properties of sorbitol to soften stool and aid passage.
Start Slow: Begin with a small serving, like 3-4 dried apricots, to gauge your body's response and avoid potential side effects like bloating.
Hydration is Key: Always drink plenty of water when increasing your fiber intake to ensure the laxative effect is gentle and effective.
Part of a Broader Strategy: Apricots are a useful tool but should be part of an overall diet rich in fiber, paired with adequate fluid intake and exercise.
Safe for Most, Including Babies: Apricots can be introduced safely to babies ready for solids, but moderation is important to prevent an overly strong laxative effect.

The Science Behind Apricots as a Laxative

The laxative properties of apricots are primarily attributed to two key components: dietary fiber and sorbitol. While the fruit has been used traditionally for centuries, these two elements are the scientific basis for its digestive benefits.

The Role of Fiber

Apricots contain both soluble and insoluble fiber, which work together to promote healthy bowel movements. Insoluble fiber, which does not dissolve in water, adds bulk to the stool. This bulk helps to stimulate the intestinal walls, encouraging the regular muscle contractions necessary for moving waste through the digestive tract. Soluble fiber, on the other hand, dissolves in water to form a gel-like substance. This softens the stool and also acts as a prebiotic, nourishing beneficial gut bacteria for a healthier microbiome.

The Effect of Sorbitol

Sorbitol is a natural sugar alcohol found in many fruits, including apricots, peaches, and prunes. It functions as a natural osmotic laxative, which means it pulls water into the large intestine. This influx of water helps to soften the stool, making it easier to pass. Dried apricots have a more concentrated amount of sorbitol and fiber compared to their fresh counterparts, making them a more potent remedy for constipation.

Fresh vs. Dried Apricots: Which is Better?

When it comes to treating constipation, dried apricots are generally considered more effective than fresh ones. This is due to the concentration of their key active ingredients.

Concentrated Nutrients: The drying process removes water, which concentrates the fiber and sorbitol content per serving. A 1/4 cup serving of dried apricots (approximately 40g) provides significantly more fiber than a single fresh apricot.
Higher Potency: A recent clinical trial found that participants who ate dried fruits (including apricots) had more frequent and heavier bowel movements compared to a placebo group.
Important Considerations: While more potent, the higher sugar and calorie content of dried apricots means they should be consumed in moderation, especially if you are monitoring your weight or blood sugar.

How to Incorporate Apricots into Your Diet

Here are a few ways to add apricots to your daily meals for digestive benefits:

Morning Cereal: Sprinkle chopped dried apricots over your breakfast cereal or oatmeal.
Quick Snack: Pack a small handful of dried apricots for a fiber-rich snack on the go.
Yogurt Topping: Mix fresh or dried apricot pieces into plain yogurt for added flavor and fiber.
Smoothies: Blend fresh or soaked dried apricots into your morning smoothie.
Homemade Trail Mix: Combine dried apricots with nuts and seeds for a healthy, high-fiber trail mix.

Practical Tips

It's important to start with a small amount of dried apricots, such as 3-4 pieces, to see how your body reacts. Gradually increase your intake as needed, and ensure you drink plenty of water throughout the day. Dehydration can worsen constipation and counteract the effects of a high-fiber diet.

Comparison of Natural Laxative Fruits


Feature	Apricot	Prune (Dried Plum)	Fig (Dried)
Fiber Content	High (especially dried)	High	Very High
Sorbitol Content	Contains Sorbitol	High Sorbitol Content	Contains Laxative Compounds
Effectiveness	Mild to Moderate Laxative Effect	Strong Laxative Effect	Moderate to Strong Laxative Effect
Additional Notes	Can be eaten fresh or dried; concentrate fiber/sorbitol when dried.	Often considered the most classic natural remedy for constipation.	Contains phenolic compounds that act as natural laxatives.

Conclusion

Apricots, particularly in their dried form, are a good natural laxative for addressing mild constipation. Their effectiveness stems from a combination of dietary fiber, which bulks up and softens stool, and sorbitol, which draws water into the gut. While not as potent as prunes, they offer a pleasant-tasting alternative and contribute valuable nutrients to your diet. The key to using apricots effectively for digestive health is moderation and maintaining adequate hydration. As with any dietary change for medical purposes, it is wise to consult a healthcare provider for persistent or severe issues. For more information on managing constipation, visit the MedlinePlus Medical Encyclopedia on constipation.

Frequently Asked Questions

Dried apricots are generally a more effective laxative due to their higher concentration of fiber and sorbitol per serving, which are the two key components that aid digestion.

A recommended starting point is 3 to 4 dried apricots per day. You can gradually increase this amount as needed, but be mindful that too many can cause gas, bloating, or diarrhea.

The effect can vary from person to person depending on their metabolism and the severity of constipation. Consistent, daily intake over a few days is more effective than a single large serving.

Yes, pureed apricots are often used for babies over 6 months to help with constipation. Start with a small amount, as excessive intake can have a strong laxative effect.

Both are effective, but prunes typically have a stronger laxative effect due to their higher sorbitol content. Apricots offer a milder remedy, and both can be part of a high-fiber diet.

Eating too many apricots, particularly dried ones, can lead to unpleasant side effects such as bloating, gas, stomach gurgling, and diarrhea due to the high fiber and sorbitol content.

Apricot juice can be helpful, but a recent study showed that whole dried fruit was more effective for increasing stool weight and frequency. This suggests the fiber in the whole fruit is a key part of the benefit.