Figs are a rich source of vitamins, minerals, and fiber with many health benefits. Fresh and dried figs have been traditionally used as a natural medicine to treat many ailments, and scientific research backs up many of the health benefits of figs. You can also make a healthy fig tea from infusing fig leaves in hot water. You can use figs to help relieve constipation, improve digestive health, lower blood pressure, and even manage the symptoms of diabetes.
Fresh figs are a delicious snack that is low in calories and high in nutritional value. The fig skin is also edible but make sure to wash it well if your fig is not organic.
Dried figs are also very healthy and may even have more nutrients than the fresh varieties. It’s not just figs that are very good for men and women. Fig leaves have anti-diabetic properties and fig milk (the sap from the fig plant) has antiviral properties that can help remove warts.
In this article, you will learn about scientific research that proves the many health benefits of eating figs. You will also find out how to use figs to treat and prevent many health conditions.
What are Figs?
The botanical name for figs is Ficus carica L. and they are also called Anjeer. Figs traditionally grow in the Mediterranean and southwest Asia and have been cultivated for thousands of years. (1)
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Figs are sold dried and fresh and both have great nutritional value. People describe the taste of fresh figs as fruity with a melon or honey-like taste. Mature fresh figs are very juicy and may become very sticky. (2)
The benefits of figs are due to their high content of polyphenols – plant-based, naturally occurring antioxidants. Fresh and dried figs are also an important source of phenolic compounds which can help to prevent many chronic diseases. (1)
You just need to be aware, that figs (especially dried figs) are rich in sugar and have a high glycemic index. Therefore, to enjoy the benefits of figs, it is recommended to eat them along with foods that have low glycemic index, such as walnuts, almonds or vegetables. Eating them together allows the fig (and the sugar) to be absorbed more slowly into the bloodstream.
Fresh figs are usually available between July and September and you can buy dried figs all year round. (3)
Figs: Nutritional Value
Figs are an important source of fiber, vitamins, minerals, and antioxidants.
According to nutritionist and dietician Kathleen M. Zelman, figs contain more dietary fiber than any other fresh or dried fruit. One serving of figs (about 3 or 4 figs) can provide you with 20% of your recommended daily intake (RDI) of fiber. (3)
The United States Department of Agriculture says that the nutritional benefits of one medium-sized fresh fig (50 g) are as follows: (4)
37 calories
1.4 g fiber
9 g carbohydrate
18 mg calcium
0.18 mg iron
116 mg potassium
0.07 mg zinc
1 mg vitamin C
2.4 mcg vitamin K (phylloquinone)
0.05 mg vitamin B6
Dried figs are also a rich source of vitamins and minerals but have a higher sugar content, more carbohydrates and have much more calories. For example, 100g dried figs contain 48 g sugar, 64 g carbohydrates and 249 calories. The same weight of fresh figs (100 g) has 16 g sugar, 19 g carbs and 74 calories. (4, 5)
Gram for gram, dried figs also contain more vitamins and minerals than fresh figs.
The many health benefits of fresh and dried figs are due to their high levels of antioxidants. The Journal of the American College of Nutrition reports that “dried fruits have superior quality antioxidants, with figs and dried plums being the best”. The report adds that figs are a good source of phenol antioxidants and nutrients, most notably fiber. (6)
Research has also shown that fig syrup (fig fruit concentrate) contains phenolic compounds and flavonoids. These antioxidants have scavenging properties against free radicals and can protect cells against DNA damage. (7)
Health Benefits of Figs
Let’s look in more detail at the important ways that consuming fresh figs, dried figs, fig milk, or fig leaf tea can benefit your health.
Figs Can Treat Constipation
One of the most common benefits of consuming figs is to improve your digestion and relieve constipation.
The high fiber content of figs makes them a great remedy for digestive problems such as constipation. One randomized, double-blind trial found that fig paste was effective in treating constipation. Patients using fig paste had less abdominal discomfort when passing stool. (8)
Other trials on using figs to treat constipation have found that figs can help increase water content and bulk up stool. This had the effect of shortening the time that stool takes to pass through the digestive system. (9)
Research into the content of dried figs has shown that they are a great source of dietary fiber and also provide good nutritional value. (10)
One excellent way to improve your digestive health is to soak dried figs overnight in some water. In the morning, eat the fruit and drink the fig water to help get rid of constipation and improve your digestion.
Find out other natural laxatives you can use to help get rid of constipation and hardened stools.
Increasing your fiber intake is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.
Figs May Help Regulate Blood Pressure
Regular consumption of fresh or dried figs can help relieve some symptoms of hypertension.
Compounds in figs have an effect on the cardiovascular system that helps to lower blood pressure. One study found that extracts from fig leaves can have an anti-hypertensive effect. Scientists observed that a liquid extract of fig leaves significantly reduces blood pressure in rats. (11) At the end of the article, you will find a recipe for fig leaf tea.
Another reason why figs could help lower blood pressure is that they contain a large amount of potassium. 5 small fresh figs (40 g each) contain about 460 mg potassium. Researchers from Harvard Medical School say that potassium is an essential mineral that lowers blood pressure. (12)
Learn about other natural remedies that help reduce high blood pressure.
Fig Leaf Tea May Help Manage Diabetes
Regularly drinking tea made from fig leaves can benefit you if you suffer from diabetes. To make fig leaf tea, simply boil fig leaves in water for at least 15 minutes.
Research into fig leaf extracts has found that they contain compounds that help to regulate blood glucose levels. Scientists found that fig extract exerts a hypoglycemic effect and have a similar effect to insulin. However, the scientists couldn’t identify the reasons why fig leaf extract helps to lower blood glucose levels. (13)
Other studies into the benefit of fig leaf extracts for diabetes have revealed that they can help manage other symptoms of diabetes. For example, fig leaf extracts can help to suppress inflammation and work similar to the drug diclofenac – a popular anti-inflammatory. The study found that fig leaf extracts could prevent vascular complications in diabetes. (14)
The American Diabetes Association recommends eating fresh fruits like figs, blueberries, dates, and apples to lower risks of type 2 diabetes. (15)
You can find out about other foods that help to manage the symptoms of type 2 diabetes.
Figs Could Have Antibacterial and Anti-Fungal Activity
The health benefits of figs also extend to having antibacterial and anti-fungal properties.
