Apricots are a popular stone fruit that can potentially trigger digestive upset. The answer to whether they can cause diarrhea is yes, especially when consumed in large portions or by individuals with a sensitive digestive system. This effect is more pronounced with the dried variety, where the natural components are significantly condensed. Understanding the fruit’s composition explains why it is sometimes used as a natural laxative. Diarrhea or loose stools stem from two primary mechanisms related to the fruit’s natural chemical makeup and its interaction with the digestive tract.
The Role of High Fiber Content
Apricots contain a notable amount of dietary fiber, categorized into soluble and insoluble types. While fresh apricots have a moderate amount, the drying process removes up to 80% of the water content, concentrating the remaining nutrients. This means dried apricots deliver a substantial dose of fiber.
Insoluble fiber resists digestion and absorbs water, adding bulk to the stool. This added volume accelerates the movement of waste through the gastrointestinal tract, increasing intestinal transit time. When a large quantity of fiber is consumed suddenly, the digestive system may react by speeding up this transit too quickly. This results in a laxative effect and potentially watery stool, especially for individuals unaccustomed to high-fiber foods.
Osmotic Effects of Natural Sugars
Beyond the mechanical action of fiber, apricots contain natural compounds that chemically draw water into the intestines through osmosis. This osmotic effect is a major reason why the fruit, especially when dried, can lead to loose stools. The two main culprits are sorbitol and concentrated fructose.
Sorbitol is a naturally occurring sugar alcohol found in stone fruits that acts as an osmotic agent. Since the small intestine absorbs sorbitol poorly, the unabsorbed molecules travel to the large intestine. There, sorbitol pulls water from the body’s tissues into the colon, increasing the water content of the stool. Consuming more than five grams of sorbitol can cause intestinal distress and diarrhea, and dried apricots contain a concentrated amount of this compound.
Fructose, the primary sugar in fruit, also contributes to this effect when consumed in excess. Consuming highly concentrated sources, such as dried apricots, can lead to fructose malabsorption. When the intestines cannot fully process the large influx of fructose, the excess sugar moves into the large intestine and is fermented by bacteria. This process produces gas and attracts water into the bowel, leading to abdominal discomfort and diarrhea.
Minimizing Digestive Discomfort
To enjoy the nutritional benefits of apricots without digestive distress, moderation and gradual introduction are recommended. For dried apricots, a standard portion is typically four to five pieces, which provides a manageable amount of fiber and sugar for most digestive systems. Starting with a smaller quantity and slowly increasing intake over several weeks allows the gut and intestinal lining time to adapt to the higher fiber and sugar content.
Choosing fresh apricots over dried ones is helpful, as fresh fruit has a lower concentration of both fiber and sugars. Staying well-hydrated is also important when consuming high-fiber foods; water helps the fiber move smoothly through the digestive tract. If loose stools occur after eating apricots, temporarily reducing the portion size or switching to a different fruit can resolve the issue.