The Health Benefits of Figs: Nutrition, Uses, and Potential Downsides

Figs and their leaves are loaded with nutrients like copper and vitamin B6, offering a range of health benefits. Figs (Ficus carica) are a unique fruit that resemble teardrops. They are about the size of your thumb, filled with tiny seeds, and have an edible skin that’s either purple or green. The inside is pink with a mildly sweet flavor.

Figs are nutrient-rich and can provide several health advantages. In this article, we’ll explore the nutritional profile of figs, their potential health benefits and drawbacks, and ways to include them in your diet.

Nutritional Profile of Figs

Fresh figs are packed with nutrients and are relatively low in calories, making them a great addition to your diet. Here’s what you get in one small fresh fig (40 grams):

• Calories: 30

• Protein: 0g

• Fat: 0g

• Carbohydrates: 8g

• Fiber: 1g

• Sugar: 6.5g

• Copper: 3% of the Daily Value (DV)

• Magnesium: 2% of the DV

• Potassium: 2% of the DV

• Riboflavin: 2% of the DV

• Thiamine: 2% of the DV

• Vitamin B6: 3% of the DV

• Vitamin K: 2% of the DV

Figs are especially rich in copper and vitamin B6. Copper is essential for various bodily functions, including metabolism, energy production, blood cell formation, and the health of connective tissues and neurotransmitters. Vitamin B6, on the other hand, helps your body break down dietary proteins and create new ones, playing a key role in brain health.

Do Figs Contain a Lot of Sugar?

Fresh figs do contain natural sugars, making them a healthier snack alternative to items high in added sugars. However, dried figs have a higher sugar and calorie content due to their lack of water. For instance, 40g of dried figs contains approximately 100 calories and 20g of sugar, compared to the 30 calories and 6.5g of sugar in 40g of fresh figs.

Health Benefits of Figs

Figs offer a variety of potential health benefits.

1. Supporting Digestive Health

Figs have long been used as a remedy for digestive issues. They contain fiber, which aids in regular bowel movements and helps relieve constipation by softening stools. Fiber also acts as a prebiotic, providing nourishment for beneficial gut bacteria.

A 2019 study of 150 people with irritable bowel syndrome (IBS) found that consuming about 4 dried figs (45g) twice a day significantly reduced symptoms such as pain, bloating, and constipation.

2. Improving Vascular and Heart Health

Figs may also help support your vascular health and reduce the risk of heart disease. According to a 2023 review, some animal studies showed that fig leaf extract helped improve blood pressure, cholesterol levels, and triglycerides. However, the few human studies on figs’ impact on blood lipid markers have been inconclusive, with some participants showing slight increases in LDL (bad) cholesterol and fasting glucose.

More human studies are needed to fully understand the relationship between figs and heart health.

3. Managing Blood Sugar Levels

Research suggests that figs can help regulate blood sugar levels. A 2019 study showed that drinks with high doses of fig extract had a lower glycemic index (GI) compared to drinks without fig extract, meaning they had a less significant effect on blood sugar levels.

A 2020 study in obese mice found that fig extract improved glucose tolerance, insulin sensitivity, and fasting blood glucose. This is likely due to the high concentration of abscisic acid in figs.

However, it’s important to note that figs—especially dried ones—are high in sugar and can raise blood sugar levels temporarily. If you have issues with blood sugar management, it may be best to limit your intake of dried figs.

4. Potential Anticancer Properties

Test-tube studies have shown that fig leaves and natural latex from the fig plant exhibit antitumor activity against several types of cancer cells, including colon, breast, cervical, and lung cancer cells. However, these findings come from lab studies, and further research is needed to determine how consuming figs or fig leaf tea affects cancer growth in humans.

5. Promoting Healthy Skin

Figs may also have positive effects on skin health. In a 2017 study, children with dermatitis who applied a cream made from dried fig extract twice daily for two weeks experienced more significant relief than those using hydrocortisone cream. A 2022 study also found that drinking fig leaf tea helped alleviate symptoms of eczema.

While these studies are promising, more research is required to confirm the efficacy of figs in treating skin conditions. Fig extracts or fig leaf tea could be helpful as part of your overall skin care regimen.

Potential Downsides of Figs

While figs offer many health benefits, they may also have some downsides. Overeating figs—especially as a remedy for constipation—could lead to diarrhea or other digestive problems.

Additionally, some people may be allergic to figs. A 2010 study found that individuals allergic to birch pollen may be more likely to have a fig allergy as well. Fig trees also contain natural latex, which may cause an allergic reaction in some people.

How to Add Figs to Your Diet

There are several ways to incorporate figs into your diet. Here are some common options:

• Fresh: Fresh figs are low in calories and make an excellent snack. You can also add them to salads, desserts, or make jams and sauces.

• Dried: Dried figs are often used in baked goods or eaten as a snack.

• Fig Leaves: Fig leaves can be used as wraps for dishes containing rice, meat, or other fillings, much like grape leaves.

• Fig Leaf Tea: You can make fig leaf tea from dried fig leaves or buy premade tea online or at specialty stores.

Due to their high sugar content, it’s best to eat dried figs in moderation, particularly if you have blood sugar concerns.

Frequently Asked Questions

How many figs should I eat each day?

The number of figs you should consume depends on several factors. A 2019 study found that eating 8 dried figs (90g) daily helped with IBS symptoms. However, for those with diabetes, it’s important to limit dried fig intake because of their high sugar content. Eating fewer dried figs or 2-3 raw figs, or drinking fig leaf tea, can still offer health benefits with less sugar.

What organs do figs benefit?

Figs provide health benefits for the gastrointestinal tract and cardiovascular system, as well as promoting skin health.

Conclusion

Figs are a nutritious fruit with various potential health benefits. Along with the fruit, fig leaves and fig leaf tea offer additional health advantages. Dried figs are particularly helpful for constipation relief, but they should be eaten in moderation due to their high sugar content. Fresh figs, fig leaves, and fig leaf tea can be excellent additions to a healthy diet.