Apricots are small, orange stone fruits known for their slightly tart, sweet flavor. They are a source of dietary fiber and natural sugar alcohols, which together affect the digestive system. Apricots can promote a bowel movement due to a combination of physical and chemical processes within the gut. They are often used as a natural way to support digestive function and maintain regularity.
How Fiber Content Promotes Regularity
Apricots contain a mix of both soluble and insoluble dietary fiber, carbohydrates the human body cannot fully digest. The presence of both types supports healthy bowel function. For instance, one cup of fresh apricot halves supplies approximately 3.1 grams of fiber, split relatively evenly between the two forms.
Insoluble fiber, which does not dissolve in water, provides the mechanical action necessary for smooth digestion. This fiber adds significant bulk and weight to the stool, stimulating the walls of the colon. Increased bulk encourages peristalsis, the rhythmic muscle contractions that propel waste material faster through the intestines.
Soluble fiber works differently by dissolving in water to form a viscous, gel-like substance in the digestive tract. This gel softens the stool, making it easier to pass and alleviating strain. Soluble fiber also functions as a prebiotic, nourishing beneficial bacteria in the large intestine, which supports a balanced gut environment.
The Osmotic Effect of Sorbitol and Water
Beyond the structural support provided by fiber, apricots contain sorbitol, a natural sugar alcohol that chemically influences bowel movements. The small intestine poorly absorbs sorbitol. Because it is not readily absorbed into the bloodstream, it travels onward to the large intestine in a concentrated state.
Once in the colon, sorbitol creates an osmotic effect, drawing water from surrounding body tissues into the intestinal lumen. This influx of water increases the fluid content of the stool, resulting in a softer consistency. The combined effect of water-logged stool and physical bulk from fiber makes the intestinal contents easier to pass.
Fresh apricots contain about 1.3 grams of sorbitol per 100 grams of fruit. This concentration is a mild, natural aid. It is a primary reason why apricots and other stone fruits have a reputation for supporting regularity.
Why Preparation Method Changes the Outcome
The way apricots are prepared and consumed influences their effect on the digestive system. Drying apricots removes most of the water content, which naturally concentrates the compounds responsible for promoting regularity. Dried apricots become a more potent digestive aid because their fiber and sorbitol content are condensed into a smaller volume.
Dried apricots contain a high concentration of sorbitol, approximately 6 grams per 100 grams, which is more than four times the amount found in fresh fruit. This elevated sorbitol level intensifies the osmotic action, pulling a greater volume of water into the colon. Fiber is also concentrated, providing about three times more fiber by weight than fresh apricots.
To maximize the osmotic effect of the concentrated sorbitol and fiber, it is important to consume dried apricots with adequate water. Hydration is necessary to supply the fluid that the sorbitol draws into the intestines to soften the stool. Because of their concentrated nature, a moderate serving, such as a quarter-cup, is often enough to support digestive health.