Figs are technically a cluster of flowers that grow inside a pod, not a fruit. They are consumed for their sweet flavor and chewy texture, either fresh or dried, which concentrates their sweetness. Figs also have a long history of use in traditional medicine for various ailments.
Nutritional Profile of Figs
A small, fresh fig contains around 30 calories and 8 grams of carbohydrates, with 1 gram being fiber. They are a source of minerals, including potassium, magnesium, and calcium. Figs also provide vitamins like vitamin K and vitamin B6.
The nutritional content shifts when figs are dried, resulting in a higher concentration of sugar, calories, and nutrients. The fiber content increases significantly, which has a more pronounced effect on the digestive system. As the caloric and sugar density rises, so does the concentration of minerals like potassium and calcium.
Support for Digestive Health
Figs support the digestive system due to their high content of dietary fiber, which promotes regular bowel movements. The fiber adds bulk to stool, which can help prevent and alleviate constipation by softening it and making it easier to pass.
Figs also act as a prebiotic, as their fiber serves as a food source for beneficial gut bacteria. A balanced gut environment is associated with lower inflammation and better immune function. Some studies have shown that consuming dried figs can reduce symptoms like pain and bloating for individuals with irritable bowel syndrome with constipation (IBS-C).
Figs contain a natural enzyme called ficin, which is similar to papain from papayas. This enzyme helps break down proteins into smaller, more easily digestible components.
Contribution to Heart and Bone Health
Figs are a good source of potassium, a mineral that helps manage blood pressure by balancing the body’s sodium levels. Some animal studies suggest that fig extract may help lower blood pressure, though more human research is needed to confirm these effects.
For bone health, figs provide calcium and magnesium. Calcium is necessary for maintaining bone density and strength. Magnesium supports this by assisting in the regulation of calcium and vitamin D, which are both important for bone structure.
Potential Side Effects and How to Eat Figs
Due to their high fiber content, eating too many figs can have a laxative effect and may cause diarrhea. Dried figs are high in sugar, so individuals monitoring their blood sugar should consume them in moderation. Figs are also rich in vitamin K, which can interfere with blood-thinning medications, so people on these drugs should consult a healthcare provider.
Incorporating figs into a diet is simple. Fresh figs can be eaten alone or sliced into salads, yogurt, or oatmeal for natural sweetness. Dried figs are a versatile ingredient in baked goods, jams, and trail mixes. They can also be paired with cheese and nuts for a balanced snack.