Figs are packed with nutrients that offer a variety of health benefits. Research shows figs are linked to improved digestive health, anti-inflammatory effects, blood sugar regulation, bone strength, and more.
Digestive Health May Improve
Figs contain nutrients and beneficial compounds that can support digestive health. The fiber in figs encourages regular bowel movements, while prebiotics help feed the healthy bacteria naturally found in the gut. People with irritable bowel syndrome with constipation (IBS-C) reported less pain and fewer hard stools when eating dried figs twice daily.
High Blood Pressure and Heart Health Risks Could Be Lowered
Some research suggests that figs may promote heart health by improving high blood pressure and cholesterol levels. Fig extract consumption has been shown to boost levels of “good” HDL cholesterol while lowering total cholesterol and triglycerides. While promising, additional human research is needed.
Blood Sugar Regulation Is Supported
Despite their natural sugar content, dried figs may help improve blood sugar levels. Regular consumption of figs supports healthy weight management and lowers the risk of type 2 diabetes. Drinking fig leaf tea has also been found to reduce blood sugar levels in people with type 1 diabetes. The fiber in figs helps slow sugar absorption into the bloodstream.
Cancer Growth May Slow
Figs contain antioxidants that may help stop cancer cells from growing and spreading. Studies have been performed in animals and in laboratory settings, though human clinical trials are needed to confirm this potential benefit.
Healthy Skin and Hair Are Promoted
Figs are high in iron, which may help maintain healthy hair. Fig fruit extract also supports healthy skin due to its antioxidant properties, improving the appearance of wrinkles and reducing collagen breakdown. Topical application of fig extract has been effective in treating dermatitis symptoms.
Bone Health Is Supported
Figs are a source of calcium and potassium, promoting strong bones and potentially preventing osteoporosis. Some studies also suggest figs may block the activity of osteoclasts, cells that contribute to bone disorders by breaking down bone tissue.
Inflammation Might Be Countered
Thanks to their anti-inflammatory and antioxidant compounds, figs may help combat inflammation-causing compounds known as cytokines. Cytokines trigger inflammation and accelerate bodily damage, potentially promoting autoimmune conditions.
Sexual Health Could Be Supported
Some research suggests figs may help treat erectile dysfunction. Animal studies indicate they could improve sexual function and help with hypertension. Consuming figs in combination with other plant-based foods may increase sexual activity. More human research is needed to understand this effect.
Incorporating Figs Into Your Diet
Figs can be enjoyed in many ways: add them to oatmeal, create a fig and goat cheese salad, blend into smoothies, enjoy as fig energy balls, or elevate a cheese platter with fresh figs.
Nutritional Information for Figs
Figs provide beneficial carbohydrates and fiber while offering minerals like calcium, magnesium, and potassium. About 6 ounces (three-fourths cup or 100 grams) of figs provide:
- Calories: 277
- Fat: 0.077 g
- Carbohydrates: 63.9 g
- Fiber: 9.8 g
- Protein: 3.3 g
- Sugar: 47.9 g
- Magnesium: 67.6 mg
- Calcium: 162 mg
- Potassium: 680 mg
Who Should Avoid Eating Figs?
While generally safe, some people should limit or avoid figs:
- Those with digestive disorders like IBS may experience diarrhea or discomfort due to fig fiber.
- Figs may interfere with blood-thinning medications due to their vitamin K content.
- People with birch pollen allergies could experience fig allergies.
Consult a healthcare provider before adding figs to your diet, especially if you have digestive issues or take prescription medications.
Can You Eat Figs Every Day?
Figs are versatile and can be incorporated into a daily diet. They provide calcium, magnesium, potassium, and fiber, and can be enjoyed fresh, dried, cooked, baked, or in beverages. People with digestive sensitivities or concerns about sugar intake should monitor consumption, but otherwise, figs can safely be eaten every day.