Since ancient times, figs have been associated with health and prosperity. They’re symbolically linked to Demeter, the Greek goddess of agriculture and fertility, and were offered to the god Bacchus in ancient Rome.
Not your typical fruit, figs are technically a collection of inverted flowers that, if left alone, would bloom from the inside out. Hence, being called a “fruit without a flower” because they don’t display an outward bloom. Figs do however produce hundreds of tiny edible flowers that form, grow, and bloom on the inside cavity of the fruit. Their skins, which range from green to black-violet are edible and their small seeds provide a subtle crunch. They grow commonly in the Mediterranean and the Middle East — locations that are hot, sunny, and dry for a large portion of the year — where they symbolize longevity.
There are many types of figs and unlike wild figs, most commercially available varieties do not require pollination by wasps. This is contrary to the common belief that all figs contain wasps that have died inside the fruit after depositing pollen from another fig.
Figs provide fiber, antioxidants, and smaller amounts of vitamins and minerals. Fig consumption is linked to a number of positive health outcomes, including inflammation reduction, less painful periods, and healthy weight management.
Before sugar became popular, figs were commonly used to sweeten desserts — you’ve probably heard of “figgy pudding.” Today, as people begin to turn away from refined sugars, many are turning back to figs to provide a healthier alternative.
Rich in Antioxidants
Both the flesh and skins of figs contain several antioxidants, primarily phenolic acids and flavonoids. Phenolic acids, which are absorbed from the digestive system into the bloodstream, have potent anti-inflammatory effects in the body. They offset damage caused by compounds called free radicals.
Support Digestive Health
The fiber in figs supports bowel regularity. Figs also have prebiotics, which help feed beneficial probiotic bacteria in the gut tied to anti-inflammation. Fig consumption may also be helpful for people with irritable bowel syndrome (IBS) who have predominant-constipation IBS, also known as IBS-C.
In one study people with this condition who ate about four dried figs twice per day experienced less pain, defecation, and hard stools compared to those who received a placebo.
May Support Menstrual Health
One recent study looked at the effects of eating dried figs on symptoms of primary dysmenorrhea, or period pains, which are experienced one or two days per month by more than half of people who menstruate.
Researchers found that participants who ate dried figs had significantly lower scores for pain severity and duration, menstrual distress, and perceived stress over the course of three periods as compared to those who consumed either cinnamon or a placebo.
May Improve Inflammatory Conditions
A 2022 research review concluded that anti-inflammatory compounds in both figs and olives, consumed separately or together, can decrease or inhibit the effects of compounds that cause inflammation, called cytokines. Cytokines are known to accelerate damage to cells of the lungs, kidneys, brain, and other tissues in patients with COVID-19.
The ability of figs to counter cytokines may help support people with a wide range of inflammatory conditions, from allergies to rheumatoid arthritis, inflammatory bowel diseases (IBD), sinusitis, and tuberculosis.
May Help Support Weight Management
While the research is limited, studies show that eating dried fruits, including figs, is associated with having a lower body weight. In addition, Consuming figs regularly has been shown to support healthy weight management by improving post-meal satiety and blood sugar regulation.
May Help Reduce Cancer Risk
A 2022 research review looked at the potential effects of figs on the ability to inhibit the formation of tumors and the development of cancer cells. Researchers conclude that natural compounds in figs may help prevent cancer cells from growing and spreading in the body. However, the majority of the studies reviewed were conducted on cancer cells in labs rather than in humans, and two were carried out in animals, so more research is needed to study the potential connection between figs and reducing cancer risks.
Risks of Eating Figs
While rare, it is possible to be allergic to figs. People who are allergic to latex or birch pollen may also experience an allergic reaction to figs.
How to Prepare Figs
Figs can easily be eaten fresh as a snack, or halved and tossed into a salad or sandwich for added crunch and flavor. However, there are also a number of tasty ways to bake using figs as a sweetener.
One option is to 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 honey and cinnamon, and roast them in the oven for 40 minutes to make a sweet dessert or delicious side dish.
Sources: Adapted from WebMD, Health