Apricots are a nutritious fruit, but consuming them in large quantities can cause gastrointestinal upset, including diarrhea. This reaction is due to the fruit’s potent digestive components, not because the fruit is unhealthy. The potential for digestive distress is amplified by the concentration of these natural compounds, especially in the dried fruit variety. Understanding these mechanisms helps consumers enjoy the fruit while avoiding uncomfortable side effects.
The Key Components Driving Digestive Upset
Apricots contain a high amount of dietary fiber, a primary factor in regulating bowel movements. Fiber adds bulk to stool, and the insoluble fiber accelerates the transit time of waste through the intestines. If the digestive system is unaccustomed to this sudden increase, the rapid movement can lead to loose stools and diarrhea.
The second major contributor is the presence of naturally occurring sugar alcohols, specifically sorbitol. Sorbitol is poorly absorbed by the small intestine and travels largely intact to the large intestine. This undigested sorbitol creates an osmotic effect, drawing water from the body into the bowel lumen. The resulting excess water softens the stool and can cause a laxative effect or osmotic diarrhea. Doses greater than five grams of sorbitol can cause intestinal symptoms in many individuals.
Concentration Differences in Apricot Forms
The form of apricot consumed—fresh or dried—affects its potential to cause diarrhea. Fresh apricots contain substantial water, which naturally dilutes the concentration of fiber and osmotic sugars. For example, 100 grams of fresh apricots contains about 1.3 grams of sorbitol.
The dehydration process removes most of the water content from fresh apricots. This action dramatically concentrates the remaining nutrients and digestive compounds. Dried apricots contain a much higher concentration of sorbitol, measuring around six grams per 100 grams. This concentration means a smaller serving of dried apricots can easily exceed the five-gram threshold known to cause symptoms.
Strategies for Safe Consumption
To safely incorporate apricots and minimize the risk of diarrhea, moderation is the most effective approach. When eating dried apricots, start with a small portion, such as two to three pieces, and monitor your body’s reaction. A quarter cup of dried apricots offers about three grams of fiber, which is manageable for many digestive systems.
Another helpful strategy is to gradually introduce the fruit, allowing the digestive tract time to adapt to the higher fiber load. Slowly increasing the portion size over several weeks prevents the shock that can lead to rapid transit and loose stools.
When consuming high-fiber foods, drink plenty of water to help the fiber move smoothly. Adequate hydration prevents blockages and supports the body in managing the osmotic effects of sorbitol. Briefly soaking dried apricots in water before eating can also aid digestion.