Dried apricots are created by removing water from fresh apricots, which concentrates the fruit’s natural components. This process makes them a dense source of nutrients and a potent, natural remedy for digestive issues. They are highly effective for relieving constipation, a benefit attributed to their unique composition.
How Apricots Relieve Constipation
The effectiveness of dried apricots against constipation stems from a combination of two primary compounds: dietary fiber and sorbitol. Dried apricots contain both soluble and insoluble fiber, which work together to regulate the digestive system. Insoluble fiber increases the bulk and weight of stool, promoting faster movement through the intestinal tract. Soluble fiber absorbs water in the gut, forming a gel-like substance that softens the stool, making it easier to pass.
Sorbitol, a naturally occurring sugar alcohol, functions as an osmotic agent by drawing water into the large intestine. This influx of water helps to further soften the stool and stimulates bowel movements. The synergistic action of fiber providing bulk and sorbitol ensuring adequate moisture makes dried apricots a potent tool for promoting regularity.
Practical Serving Sizes and Hydration
A common serving for dried apricots is about a quarter cup, or roughly five to eight dried halves, providing around 3 to 4 grams of fiber. Since the water is removed, the nutrients are highly concentrated, making even a small portion effective. It is advisable to begin with a small amount, such as three or four halves, and gradually increase intake to prevent digestive discomfort.
The fiber and sorbitol require sufficient fluid to function correctly. Without adequate water intake, the fiber can absorb existing moisture and potentially worsen a blockage. Consuming a glass of water with the apricots is recommended to ensure the fiber can bulk up the stool and the sorbitol can draw in the necessary water.
Nutritional Considerations Beyond Fiber
While dried apricots are beneficial for digestion, consumers should be mindful of their concentrated nutritional profile. The drying process removes water but leaves the natural sugars, making the fruit calorie-dense. A small serving contains a high level of natural sugars, primarily glucose and fructose, which is a consideration for individuals managing blood sugar levels or weight.
Dried apricots are also a good source of several other nutrients. They are notably high in potassium, a mineral that supports heart health and fluid balance, and iron, which is essential for red blood cell production. However, overconsumption can lead to uncomfortable gastrointestinal side effects such as excessive gas, bloating, and diarrhea due to the large influx of fiber and sorbitol. Moderation is necessary to gain the digestive benefits while minimizing the risk of adverse reactions.