Fig
- Calories: 30
- Protein: 0 grams
- Fat: 0 grams
- Carbs: 8 grams
- Fiber: 1 gram
- 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
Dried figs are high in sugar and have more calories, as the sugar becomes concentrated when the fruits are dried.
Figs are particularly rich in copper and vitamin B6. Copper is a vital mineral that’s involved in several bodily processes, including metabolism and energy production, as well as the formation of blood cells, connective tissues, and neurotransmitters. Vitamin B6 helps your body break down dietary protein and create new proteins. It also plays an important role in brain health.
Figs have been used as a home remedy or an alternative treatment for digestive problems like constipation. They contain fiber, which may help promote digestive health by softening and adding bulk to stools, decreasing constipation, and serving as a prebiotic, a food source for the healthy bacteria populating your gut.
In animal studies, fig fruit extract or paste helped speed the movement of food through the digestive tract, reducing constipation and improving the symptoms of digestive disorders like ulcerative colitis.
A study in 150 people with irritable bowel syndrome with constipation (IBS-C) found that those who consumed about 4 dried figs (45 grams) twice daily experienced a significant reduction in symptoms, including pain, bloating, and constipation, compared with a control group.
There have been promising test-tube studies conducted on the effects of fig leaves on cancer cells. Fig leaves and natural latex from fig plants have been shown to exhibit anti-tumor activity against human colon cancer, breast cancer, cervical cancer, and liver cancer cells.
Because figs are also fairly rich in vitamin K, which can interfere with blood thinning medications and cause them to be less effective, if you’re on a blood thinner, you should keep your intake of figs and other vitamin-K-rich foods consistent from day to day to decrease your risk of complications.
Some people may be allergic to figs. If you have an allergy to birch pollen, you may be more likely to have a fig allergy as well. Fig trees also contain natural latex, which some people may be allergic to.
How to Buy
The shelf life of fresh figs is brief. They must be picked ripe from the trees as they do not ripen well once picked. A very firm fig is not ripe and will not properly ripen further. The prime harvesting season for fresh figs is mid-June to mid-October. If you see them in a market, buy them only if you plan to use them quickly. Fresh figs will spoil within seven to ten days of harvesting. In most cases, this means you have about three days at most to use them at home.
Select figs that are clean and dry, with smooth, unbroken skin. The fruit should be soft and yielding to the touch, but not mushy. Smell the fruit. If the fig smells slightly sour, it has already begun to ferment. When figs get beyond their prime, they begin to collapse inward and lose their round shape.
How to Store
It’s important to keep fresh figs cold to slow deterioration. Use them immediately or store in the coldest part of your refrigerator for up to two days. Fresh figs can be frozen whole, sliced, or peeled in a sealed container for ten to twelve months.
Since fresh figs are so delicate, canned or dried figs are an alternative. They are easy to find in most supermarkets and are relatively inexpensive. Canned figs will be good for a year in your pantry. Opened canned fig leftovers can be stored in a covered container in the refrigerator for up to a week. Dried figs can be stored in the original sealed package at room temperature for a month. For longer storage, keep them in the refrigerator where they can be stored for six months to a year. Opened dried figs should be transferred to a sealable silicone bag and stored in the refrigerator.
How to Cook
There are a number of ways to add figs to your diet:
- Fresh. Fresh figs are low in calories and make for a great snack, and they’re an excellent addition to salads or desserts. You can also make fig jam or preserves with fresh figs.
- Fig leaves. Although they may be difficult to find outside of specialty grocers, fig leaves are nutritious and can be used in a variety of ways. They’re often used the same way grape leaves are, as a wrap for dishes containing rice or other fillings.
- Fig leaf tea. Fig leaf tea is made from dried fig leaves. You can make it yourself or purchase pre-made fig leaf teas online or in specialty stores.
Cut figs up small and mix them into dough the way you might mix in raisins. Prepared like this, figs go great in breads, cookies, and muffins.
Fig bars can be made by cooking chopped figs over medium heat until they are soft and moist. Then, they can be pressed into a pan with other ingredients.
Another option is to cut your figs lengthwise, season with maple syrup and cinnamon, and roast them in the oven for 40 minutes for a sweet dessert or side dish.