What Happens to Your Body When You Eat Figs Regularly

Fig (Ficus carica L.) provides fiber, antioxidants and some vitamins and minerals. Figs are good for your health and may have benefits such as reduced inflammation, less painful periods, and healthy weight management.

Figs have been called “flowerless fruits” because they do not have outward blooms, but contain tiny edible flowers inside.

The flesh and skin of figs contain phenolic acid and flavonoid antioxidants. Phenolic acids have powerful anti-inflammatory effects. They compensate for cellular damage caused by unstable atoms called free radicals.

Your body produces free radicals through metabolism and in response to exercise, exposure to sunlight, and pollutants like cigarette smoke and smog. The buildup of free radicals can contribute to aging and diseases like arthritis, cancer, and heart disease.

The fiber in figs promotes intestinal regularity. Figs also contain prebiotics which nourish the probiotics. These helpful gut bacteria can reduce inflammation.

Consuming figs can be helpful for people with irritable bowel syndrome (IBS) who suffer from 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 can 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 in 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 can help people suffering from inflammatory diseases, such as allergies, arthritis, inflammatory bowel disease (IBD), and sinusitis.

Anti-inflammatory compounds in figs may reduce or inhibit the effects of inflammatory markers called cytokines.

Research is limited, but consumption of dried fruits like figs is associated with lower body weight.

Regular consumption of figs has been shown to promote weight management. The fiber in figs may improve satiety (fullness) after meals 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 the growth and spread of cancer cells. Keep in mind that a single food cannot prevent or treat cancer.

Many studies have focused on cancer cells in the laboratory or in animals rather than in humans. More human research is needed to study the potential link between figs and cancer risk.

A 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

A 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 low, but figs offer 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 eat figs fresh or dried and enjoy them raw or cooked. Here are some tips for eating figs:

• Add them to a garden salad or coleslaw
• Stir chopped dried figs into nut butter and oatmeal energy balls
• Roast fresh figs and drizzle with balsamic glaze
• Slice them and brush them with nut butter
• Use chopped dried figs as a garnish for cooked vegetables, such as stir-fries and oven-roasted vegetables.

Although rare, it is possible to be allergic to figs. People allergic to latex or birch pollen may also develop an allergic reaction to figs.

Figs are a high FODMAP food. FODMAPs are sugars that your body does not fully digest or absorb. When FODMAPs pass into the large intestine, bacteria ferment them. This produces gas and causes the intestinal wall to stretch. FODMAPs can cause pain, diarrhea, or constipation in people with IBS.

Figs are rich in anti-inflammatory antioxidants and fiber. They can support digestive, intestinal and menstrual health. Figs have also been shown to improve inflammatory disorders, aid weight management, and possibly protect against certain cancers.

Talk to a healthcare professional before incorporating figs into your diet. You may need to avoid figs if you have IBS or allergies to latex or birch pollen.