Fig fruit (Ficus carica L.) provides fiber, antioxidants, and some vitamins and minerals. Figs are good for you and may have benefits like reduced inflammation, less painful periods, and healthy weight management.
Figs have been called a “fruit without a flower” because they do not display an outward bloom, but they have tiny edible flowers inside.
Both the flesh and skins of figs contain phenolic acid and flavonoid antioxidants. Phenolic acids have potent anti-inflammatory effects. They offset cell damage from unstable atoms called free radicals.
Your body produces free radicals through metabolism and in response to exercise, sun exposure, and pollutants like cigarette smoke and smog. The build-up of free radicals can contribute to aging and diseases like arthritis, cancer, and heart disease.
The fiber in figs supports bowel regularity. Figs also have prebiotics that feed probiotics. These helpful gut bacteria may reduce inflammation.
Consuming figs may be helpful for people with irritable bowel syndrome (IBS) who have constipation. In one study, people with IBS who ate about four dried figs twice a day had less painful bowel movements and hard stools than the placebo group.
Eating dried figs may reduce dysmenorrhea (painful periods). This condition affects more than half of people who menstruate.
One study found that participants who ate dried figs had significantly lower scores for pain severity and duration over three periods than those who consumed cinnamon or a placebo. They also had less menstrual distress and perceived stress.
Figs may support people with inflammatory conditions, such as allergies, arthritis, inflammatory bowel disease (IBD), and sinusitis.
Anti-inflammatory compounds in figs can reduce or inhibit the effects of inflammatory markers called cytokines.
Research is limited, but eating dried fruits like figs is associated with having a lower body weight.
Consuming figs regularly has been shown to support weight management. The fiber in figs can improve post-meal satiety (fullness) and blood sugar regulation.
Including figs as part of a balanced, nutrient-rich diet may have anti-cancer effects. Figs contain compounds that may prevent cancer cells from growing and spreading. Keep in mind that one food alone cannot prevent or treat cancer.
Many studies have looked at cancer cells in labs or animals rather than in humans. More human research is necessary to study the potential link between figs and cancer risk.
One medium fresh fig provides:
- Calories: 37
- Fat: 0.15 grams (g), or 0.19% of the Daily Value (DV)
- Sodium: 0.5 milligrams (mg), or 0.02% of the DV
- Carbohydrates: 9.6 g, or 3.49% of the DV
- Fiber: 1.45 g, or 5.17% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 0.375 g, or 0.75% of the DV
One-quarter cup of dried figs provides the following nutrients:
- Calories: 92.75
- Fat: 0.35 g, or 0.45% of the DV
- Sodium: 3.73 g, or 0.16% of the DV
- Carbohydrates: 23.8 g, or 8.64% of the DV
- Fiber: 3.65 g, or 13.04% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 1.23 g, or 2.46% of the DV
The amount of minerals per serving is small, but figs provide the highest mineral content compared to other common fruits. They offer a small percentage of the DV for potassium, calcium, magnesium, manganese, iron, and zinc.
You can consume figs fresh or dried and enjoy them uncooked or cooked. Here are some tips for eating figs:
- Add them to a garden salad or slaw
- Incorporate minced dried figs into energy balls made with nut butter and rolled oats
- Roast fresh figs and drizzle with balsamic glaze
- Slice them and slather with nut butter
- Use minced dried figs as a garnish for cooked vegetables, like stir-fries and oven-roasted vegetables
While rare, it is possible to be allergic to figs. People who are allergic to latex or birch pollen may also develop an allergic reaction to figs.
Figs are a high-FODMAP food. FODMAPs are sugars your body does not completely digest or absorb. When FODMAPs pass into the large intestine, bacteria ferment them. This produces gas and causes the intestinal wall to stretch. FODMAPs may cause pain, diarrhea, or constipation in people with IBS.
Figs are rich in anti-inflammatory antioxidants and fiber. They may support digestive, gut, and menstrual health. Figs have also been shown to improve inflammatory disorders, aid weight management, and possibly protect against some cancers.
Talk with a healthcare provider before incorporating figs into your diet. You may need to avoid figs if you have IBS or latex or birch pollen allergies.
