Are Figs Good for You? Health Benefits, Nutrition Facts & Side Effects

If you’ve been wondering whether figs deserve a place in your healthy eating plan, the answer is a resounding yes. These unique, teardrop-shaped fruits have been cherished for thousands of years, not just for their distinctive honey-like sweetness, but for their remarkable nutritional value and health-promoting properties.

Figs (Ficus carica) are distinctive fruits about the size of your thumb, featuring an edible purple or green skin and pink, seed-filled flesh. Available both fresh and dried, figs offer a convenient way to boost your nutrient intake while satisfying your sweet tooth naturally.

This comprehensive guide explores everything you need to know about figs, including their nutritional composition, evidence-based health benefits, potential drawbacks, and practical ways to incorporate them into your diet.

Nutritional Profile of Figs

Fresh figs pack an impressive nutritional punch while remaining relatively low in calories, making them an excellent choice for health-conscious individuals.

A single small fresh fig weighing approximately 40 grams provides:

• Calories: 30
• Protein: 0 grams
• Fat: 0 grams
• Carbohydrates: 8 grams
• Dietary Fiber: 1 gram
• Natural Sugars: 6.5 grams
• Copper: 3% of Daily Value
• Magnesium: 2% of Daily Value
• Potassium: 2% of Daily Value
• Riboflavin (Vitamin B2): 2% of Daily Value
• Thiamine (Vitamin B1): 2% of Daily Value
• Vitamin B6: 3% of Daily Value
• Vitamin K: 2% of Daily Value

What makes figs particularly noteworthy is their exceptional copper and vitamin B6 content. Copper plays a crucial role in energy metabolism, red blood cell formation, and the production of neurotransmitters and connective tissues. Meanwhile, vitamin B6 is essential for protein metabolism, brain function, and the synthesis of important brain chemicals.

Beyond these highlighted nutrients, figs also contain beneficial plant compounds called polyphenols, which act as powerful antioxidants in the body.

Evidence-Based Health Benefits of Figs

Research suggests that consuming figs may offer multiple health advantages. Here are the most significant benefits supported by scientific evidence:

1. Support Digestive Health and Relieve Constipation

Figs have been traditionally used as a natural remedy for digestive issues for centuries, and modern science supports this use.

The dietary fiber in figs helps promote regular bowel movements by adding bulk to stools and making them softer and easier to pass. This fiber also acts as a prebiotic, feeding the beneficial bacteria in your gut microbiome, which is crucial for overall digestive health and immune function.

Clinical research has demonstrated figs’ effectiveness for constipation relief. In a study involving 150 individuals with irritable bowel syndrome with constipation (IBS-C), participants who consumed approximately 4 dried figs twice daily experienced significant improvements in symptoms including reduced pain, bloating, and constipation compared to those who didn’t consume figs.

2. May Enhance Heart and Vascular Health

Emerging research suggests that figs may contribute to cardiovascular wellness by improving several heart health markers.

Animal studies have shown that fig leaf extract may help improve:

• Blood pressure regulation
• Total cholesterol levels
• HDL (beneficial) cholesterol
• Triglyceride concentrations

However, it’s important to note that human studies have yielded mixed results. While animal research is promising, more robust clinical trials in humans are needed to definitively establish figs’ role in heart disease prevention.

The potassium content in figs may also support heart health by helping to regulate blood pressure and counteract the effects of sodium in the diet.

3. May Help Regulate Blood Sugar Levels

Despite their natural sweetness, figs may play a beneficial role in blood sugar management when consumed appropriately.

Research has found that beverages containing fig fruit extract demonstrated a lower glycemic index compared to drinks without figs, suggesting they may have a more favorable impact on blood glucose levels.

Animal studies have shown that fig extract may improve glucose tolerance, enhance insulin sensitivity, and help regulate fasting blood sugar levels. These effects may be attributed to abscisic acid, a compound found in high concentrations in figs.

However, dried figs are considerably higher in sugar than fresh ones and may cause short-term blood sugar spikes. If you have diabetes or difficulty managing blood sugar, it’s wise to consume dried figs in moderation and focus on fresh figs or fig leaf tea instead.

4. Potential Cancer-Fighting Properties

Laboratory research has revealed promising anticancer properties in fig leaves and the natural latex from fig plants.

Test-tube studies have demonstrated that compounds from fig leaves exhibit antitumor activity against various cancer cell lines, including colon, breast, cervical, and lung cancer cells.

While these findings are encouraging, it’s crucial to understand that test-tube results don’t necessarily translate to the same effects in the human body. Eating figs or drinking fig leaf tea hasn’t been proven to prevent or treat cancer in humans. Extensive clinical research is needed before any conclusions can be drawn about figs’ role in cancer prevention.

5. May Promote Healthier Skin

Figs and fig extracts may offer benefits for various skin conditions.

A clinical study involving 45 children with dermatitis found that a topical cream made from dried fig extract applied twice daily for two weeks was more effective at reducing dermatitis symptoms than standard treatment options.

Another study found that consuming fig leaf tea helped alleviate symptoms of eczema in participants.

While these results are promising, more extensive research is needed. If you’re dealing with skin conditions, fig-based products might be worth discussing with your dermatologist as a complementary approach to your treatment plan.

6. Rich in Antioxidants

Figs, particularly darker varieties, are loaded with antioxidants—compounds that help protect your cells from damage caused by free radicals.

The antioxidant content in figs includes phenolic compounds and flavonoids, which may help reduce oxidative stress in the body. This protection against cellular damage is associated with reduced risk of chronic diseases and slower aging processes.

Potential Downsides and Considerations

While figs are generally safe and healthy for most people, there are some potential drawbacks to be aware of:

Digestive Issues

Since figs are commonly used as a natural laxative, consuming too many—especially dried figs—may lead to diarrhea or other digestive discomfort. Start with small amounts and gradually increase your intake to assess your tolerance.

Allergic Reactions

Some individuals may be allergic to figs. People with birch pollen allergies appear to have a higher risk of developing fig allergies due to cross-reactivity between proteins in birch pollen and figs.

Additionally, fig trees produce natural latex, which can trigger allergic reactions in people with latex sensitivity. Symptoms may include itching, hives, or more severe reactions.

High Sugar Content in Dried Figs

While fresh figs are relatively low in calories and sugar, dried figs are much more concentrated in both. A single dried fig can contain 5-12 grams of sugar depending on size.

If you’re watching your sugar intake, managing diabetes, or trying to lose weight, it’s best to limit dried figs and focus on fresh varieties instead.

Medication Interactions

Figs contain vitamin K, which plays a role in blood clotting. If you’re taking blood-thinning medications, you should maintain consistent vitamin K intake. If you’re considering adding figs to your diet regularly, consult your healthcare provider about potential interactions with your medications.

How to Incorporate Figs Into Your Diet

Figs are incredibly versatile and can be enjoyed in numerous ways:

Fresh Figs

Fresh figs make an excellent snack on their own or can be incorporated into various dishes:

• Slice them over Greek yogurt with honey and nuts for breakfast
• Add them to salads with goat cheese, arugula, and balsamic vinegar
• Grill them and serve as a side dish or dessert
• Make fresh fig jam or preserves
• Pair them with cheese on a charcuterie board
• Blend them into smoothies

Dried Figs

Dried figs work wonderfully in:

• Baked goods like muffins, cookies, and bread
• Trail mix with nuts and seeds
• Oatmeal or overnight oats
• Energy balls and homemade granola bars

Remember to consume dried figs in moderation due to their concentrated sugar content.

Fig Leaves

Fig leaves can be used as edible wraps for dishes containing rice, meat, vegetables, or other fillings, similar to how grape leaves are used in Mediterranean cuisine.

Fig Leaf Tea

Fig leaf tea is gaining popularity as a healthy beverage. You can make it by steeping dried fig leaves in hot water, or purchase premade fig leaf tea from specialty stores or online retailers.

Frequently Asked Questions

How many figs should you eat per day?

The ideal number of figs to consume daily varies based on individual health goals and conditions.

For general health, 2-3 fresh figs per day is a reasonable amount that provides nutritional benefits without excessive sugar intake. If you’re using dried figs specifically for constipation relief, research suggests that 4 dried figs twice daily may be effective, though this amount may be too high for people with diabetes or those watching their sugar intake.

Starting with smaller amounts and adjusting based on how your body responds is the best approach.

Are fresh or dried figs healthier?

Fresh figs generally have the edge nutritionally because they’re lower in calories and sugar while still providing fiber, vitamins, and minerals. Dried figs are more calorie-dense and contain significantly more sugar per serving, though they do have a longer shelf life and are available year-round.

Both forms offer health benefits—choose fresh figs when possible for everyday consumption, and use dried figs more sparingly or specifically when you need relief from constipation.

Can figs help with weight loss?

Fresh figs can be part of a weight loss plan because they’re low in calories, high in fiber, and naturally sweet, which may help satisfy sugar cravings in a healthier way.

However, dried figs are calorie-dense and should be consumed in limited quantities if you’re trying to lose weight. The fiber in figs can promote feelings of fullness, potentially helping with appetite control.

When is fig season?

Fresh figs are typically in season twice a year in warmer climates: early summer (June-July) and late summer to early fall (August-October). The exact timing varies by location and fig variety. Outside of these seasons, dried figs are an excellent alternative available year-round.

The Bottom Line

So, are figs good for you? Absolutely. Figs are nutritious fruits that offer numerous health benefits, from supporting digestive health and potentially improving heart health markers to providing valuable antioxidants and essential nutrients like copper and vitamin B6.

Fresh figs are particularly beneficial due to their lower calorie and sugar content compared to dried varieties. Fig leaves and fig leaf tea also appear to offer health advantages worth exploring.

While dried figs can be helpful for relieving occasional constipation, they should be consumed in moderation due to their high sugar concentration.

Whether you enjoy them fresh, dried, or as a tea, figs make a delicious and nutritious addition to a balanced diet. As with any food, variety and moderation are key to reaping the benefits while avoiding potential drawbacks.

If you have specific health concerns, allergies, or are taking medications, consult with your healthcare provider before making significant changes to your diet, including adding figs regularly.

Sources:

• FoodData Central – United States Department of Agriculture
• National Institutes of Health Office of Dietary Supplements – Copper
• National Institutes of Health Office of Dietary Supplements – Vitamin B6
• PubMed Central – Medicinal Properties of Ficus carica
• PubMed Central – Dietary Fiber and Health Outcomes
• PubMed – Fig Fruit and Irritable Bowel Syndrome Study
• PubMed Central – Fig Extract and Glycemic Index
• PubMed Central – Fig Extract and Glucose Metabolism
• ScienceDirect – Anticancer Properties of Ficus carica
• PubMed Central – Fig Leaf Tea and Eczema
• PubMed – Fig Allergy and Birch Pollen Cross-Reactivity