Gut Health
Figs
A sweet fruit with edible seeds that, fresh or dried, deliver one of the higher calcium counts among fruits.
Gut Health
Bone Health
Energy
Serving
2 medium, fresh (100g)
Calories Per Serving
74
Key nutrients
Calcium, fiber, potassium, polyphenols
Nutrient density
25
Why it’s worth eating
Figs are high in fiber, vitamins B6 and K, and antioxidants. They improve digestive and bone health. Enjoy figs fresh, dried, or in jams and baked recipes.
What you may notice
Digestive regularity
Bone and joint comfort
Markers worth tracking
Calcium and vitamin D status
Fasting blood glucose
How to eat it
Eat fresh figs within a day or two of ripening, they don't ripen further after picking and spoil quickly; dried figs keep far longer.
Pairs well with
Healthy fats (cheese, nuts), a classic pairing that also slows the natural sugars
Vitamin D-rich foods, pairs with figs' calcium for bone-building synergy
Storage
Refrigerate fresh figs and use within 2-3 days; store dried figs in an airtight container for months.
The numbers, per 2 medium, fresh (100g)
4%
Vitamin K
1%
Vitamin A
2%
Vitamin C
3%
Calcium
2%
Iron
4%
Magnesium
5%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
2.9g
Figs, raw (FDC 169255)
Evidence
B
Genuine whole-food RCT evidence for functional constipation using dried fig paste at a realistic dose.
Study dose vs. serving
REALISTIC DOSE: fig paste over 8 weeks significantly reduced colon transit time and improved stool type and abdominal discomfort. The IBS-C trial used about 90 g/day fresh fig.
Baek HI, Ha KC, Kim HM, et al. Asia Pac J Clin Nutr. 2016;25(3):487-496. 8-week RCT, n=40 fig paste vs n=40 placebo. Plus Pourmasoumi M, et al. Explore. 2019 (4-month RCT, about 90 g/day fig fruit, improved IBS-C symptoms).
Use caution if
You have a latex allergy, figs are a recognized cross-reactive fruit
You're managing blood sugar closely, dried figs are concentrated in natural sugar
Details
Type
Fruits & Veg
Season
Fresh late summer to early autumn (Aug-Oct); dried year-round
Forms
Fresh, dried, paste
Price
Mid
Bioactive
Ficin (proteolytic enzyme); plus cellulose fibre, phenols and anthocyanins
Heat stable
No - ficin is a protein enzyme, denatured and inactivated by cooking heat. Raw fig and its latex retain proteolytic activity
Watch
FIG LATEX PHYTOPHOTODERMATITIS: fig latex and leaves contain furanocoumarins (psoralens including bergapten) and are a documented cause of phototoxic reactions. This is chiefly a leaf and latex CONTACT hazard, not a consequence of eating the fruit. Latex-fruit syndrome relevance also documented.
Reliability
3 / 5
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