Constipation, defined as infrequent bowel movements or difficulty passing hard stools, is a common digestive complaint. People often turn to natural, whole-food remedies before seeking pharmaceutical intervention. Among the most popular traditional solutions are dried fruits, specifically prunes (dried plums) and dried apricots. While both are well-regarded for promoting regularity, their effectiveness is not identical, leading to the question of whether dried apricots are truly as beneficial as prunes for relieving constipation.
Comparing the Fiber Content
Both dried apricots and prunes are concentrated sources of dietary fiber, which is the primary reason they are recommended for digestive health. Fiber resists digestion, moving through the system to add bulk and moisture to stool. A 100-gram serving of dried apricots contains approximately 8.1 grams of total dietary fiber, which is higher than prunes, which contain about 6.1 grams per 100 grams.
This total fiber content is a mix of soluble and insoluble fiber. Insoluble fiber adds mass to the stool, stimulating intestinal movement, while soluble fiber attracts water, forming a gel-like substance that softens the stool for easier passage. Prunes are notably rich in insoluble fiber, which is effective for bulking up waste and promoting faster transit time. Although apricots have higher overall fiber, the specific balance of fiber types in prunes contributes significantly to their reputation as a laxative.
The Critical Role of Sorbitol and Phenolics
While fiber is important, the key difference in efficacy lies in other compounds present in these fruits. Prunes contain a high amount of the sugar alcohol sorbitol, approximately 14.7 grams per 100 grams of dried fruit. Sorbitol is poorly absorbed in the small intestine and acts as an osmotic agent, drawing water into the large intestine. This influx softens the stool mass and promotes a bowel movement.
Dried apricots also contain sorbitol, but at significantly lower levels compared to prunes. This disparity in sorbitol concentration is the primary reason prunes are considered more potent for relieving constipation.
Phenolic Compounds and Stimulation
Prunes contain specific phenolic compounds, such as neochlorogenic and chlorogenic acids, at high concentrations (around 184 mg per 100 grams). These compounds contribute to the laxative action by stimulating intestinal muscle contractions. Prunes also contain a substance called dihydroxy-phenyl isatin, which is known to gently stimulate the bowels. These non-fiber components provide prunes with a dual mechanism of action that dried apricots cannot fully replicate.
Usage Recommendations and Final Verdict
For individuals seeking relief, a good starting point for prunes is around four to six dried fruits, which constitutes about a quarter cup. Due to their milder effect, a slightly larger initial serving of dried apricots may be considered. It is important to introduce any dried fruit gradually to prevent gas and bloating.
Consuming dried fruits must be paired with adequate fluid intake. Fiber absorbs water, and without sufficient hydration, it can worsen constipation by creating a hard, dry mass. Drinking water with the dried fruit helps the fiber and sorbitol work efficiently to soften and move the stool.
The final verdict is that prunes are the superior choice for managing constipation due to their high concentration of sorbitol and specific phenolic compounds that act as natural stimulants. Dried apricots remain a healthy source of fiber and a viable, milder option. If constipation persists despite dietary changes, consulting a healthcare provider is the appropriate next step.