Dried apricots do make you poop, and they are a time-tested natural remedy often recommended for those experiencing occasional constipation. Their effectiveness comes from a combination of specific components that work together in the digestive tract. The mechanisms behind this effect are well-documented and involve two distinct biological agents: dietary fiber and sorbitol.
The Dual Mechanism Behind Digestive Effects
The ability of dried apricots to promote bowel movements stems from their high content of both dietary fiber and sorbitol. Dietary fiber, which is abundant in dried apricots, acts through two different pathways to encourage digestive motility. The insoluble fiber component absorbs water in the digestive system, which increases the bulk and weight of the stool, facilitating its easier and faster passage through the intestines. This mechanical action helps stimulate the rhythmic contractions known as peristalsis, which moves waste material along the colon.
The soluble fiber, on the other hand, dissolves in water to form a gel-like substance that softens the stool, making it easier to pass. This type of fiber is also fermented by bacteria in the colon, which can further aid in digestive health. Working alongside the fiber is sorbitol, a naturally occurring sugar alcohol found in the fruit. Sorbitol is poorly absorbed in the small intestine and acts as an osmotic agent, drawing water from the body into the large intestine. This influx of water hydrates the stool, giving it a softer consistency and increasing its volume.
Determining Appropriate Serving Sizes
Since the digestive effect is dose-dependent, establishing a sensible serving size is important for maximizing benefits while avoiding discomfort. A general recommended intake for dried apricots to aid with constipation is typically around a quarter cup, which is approximately three to five pieces. This amount usually provides about 3 grams of dietary fiber, contributing significantly toward the daily recommended fiber intake for adults.
It is advisable for individuals new to high-fiber foods to begin with a smaller quantity and gradually increase their intake over several days. This slow introduction allows the digestive system time to adjust to the increased fiber load. Crucially, consuming dried apricots must be paired with adequate water intake throughout the day. Without sufficient fluid, the fiber can actually absorb water from the colon, potentially worsening constipation or leading to a blockage, so proper hydration is necessary for the fiber and sorbitol to work effectively.
Potential Digestive Discomfort and Safety
While dried apricots are an effective natural remedy, consuming too much can lead to temporary digestive side effects as the body reacts to the sudden increase in fiber and sorbitol. Common complaints include increased gas, abdominal bloating, and cramping. These symptoms occur because the unabsorbed sorbitol and the fiber are fermented by gut bacteria, producing gas as a byproduct.
These types of discomfort are usually mild and temporary, resolving as the body adjusts to the higher intake of these compounds. However, excessive consumption can lead to diarrhea due to the overstimulation of the bowels and the strong osmotic action of the sorbitol. Individuals with pre-existing conditions like Irritable Bowel Syndrome (IBS) or sensitivities to fermentable carbohydrates (FODMAPs) should be especially cautious and consult a healthcare professional before significantly increasing their intake.