Figs may be beneficial to health in a variety of ways, including improving skin and hair health. They also tend to have high nutritional value for many.
A fig is a soft fruit with a thin skin that can be either green or purple. The flesh of a fig is typically red, and the entirety of the fruit is edible.
Historically, figs have been used in traditional medical practices to help treat issues related to the endocrine, reproductive, and respiratory systems and the digestive tract.
Practitioners of Indian systems of medicine have long used figs to treat conditions including:
Some researchers believe that figs have the following properties:
- antioxidant
- anti-inflammatory
- fat-lowering
- cell-protective
These properties may be responsible for the therapeutic effects of figs. The sections below discuss these potential benefits in more detail, though many are based on animal studies with limited evidence from large human randomized controlled trials. Further research on humans is necessary.
Diabetes and glucose control
Studies suggest that people may use traditional plants to help treat diabetes, although this is not part of standard treatment guidelines in Western medicine practice.
One 2023 study on the effectiveness of medicinal plants found that figs help decrease blood sugar by 13.5% after two months of treatment. Figs are also a good source of abscisic acid (ABA), which can improve glucose homeostasis.
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Skin health
Figs may aid skin health. They are rich in carotenoids, which are soluble pigments found in fruits and vegetables, such as carrots and tomatoes.
They include:
- lutein, which is also found in kale and spinach
- zeaxanthin, which is also found in leafy greens and bell peppers
- beta-carotene, which is also found in carrots and sweet potato
Carotenoids benefit skin health with UV protection and antioxidant properties.
Hair health
Very few studies have looked at the connection between figs and hair health. However, figs are very high in iron, an essential mineral
Before taking extracts or supplements for hair health, a person should speak with their doctor to ensure their safety.
Digestive health
Figs are high in dietary fiber, which is essential for maintaining digestive health. Overall benefits of dietary fiber include:
- improving metabolic health
- lowering the risk of cardiovascular disease
- aiding colonic health
- helping with gut motility
The risks associated with figs may vary depending on how people use them.
Medication interactions
Both fresh and dried figs contain a high level of vitamin K. People taking blood-thinning medications such as warfarin need to maintain consistent vitamin K levels in their diets, so they may wish to eat figs in moderation.
Digestive symptoms
Since figs have a high fiber content, eating too many figs — especially dried figs — can cause diarrhea.
Choosing dried or fresh figs depends on a person’s tastes, preferences, and circumstances.
A person should always rinse fresh figs. After that, they are edible as they are.
A person can eat dried figs as they are or reconstituted by soaking them in warm water until they soften.
People can use fresh and dried figs in various dishes, such as oatmeal and cheeses.
The following table, adapted from United States Department of Agriculture, shows the nutritional content of 100 grams (g) of
| Raw figs | Dried figs | |
| Calories | 74 kcal | 249 kcal |
| Protein | 0.75 g | 3.3 g |
| Lipids | 0.3 g | 0.92 g |
| Dietary fiber | 2.9 g | 9.8 g |
| Sugar | 16.26 g | 47.9 g |
| Calcium | 35 mg | 162 mg |
| Iron | 0.37 mg | 2.03 mg |
| Magnesium | 17 mg | 68 mg |
| Phosphorus | 14 mg | 67 mg |
| Potassium | 232 mg | 680 mg |
| Vitamin C | 2 mg | 1.2 mg |
| Folate | 6 mcg | 9 mcg |
| Choline | 4.7 mg | 15.8 mg |
| Vitamin A | 7 mcg | 0 mcg |
| Beta-carotene | 85 mcg | 6 mcg |
| Lutein and zeaxanthin | 9 mcg | 32 mcg |
| Vitamin K | 4.7 mcg | 15.6 mcg |
However, it is essential to remember that 100 g of raw figs is around 2 raw figs, whereas 100 g of dried figs is about 12.5. This may explain why 100 g of dried figs appear to have more of almost all vitamins and minerals.
What are the main benefits of figs?
The main benefits of figs include being a high source of dietary fiber, having antioxidant and anti-inflammatory properties, and aiding digestion issues.
How many figs can a person eat a day?
The number of figs a person can eat daily depends on whether they have particular digestion issues, have diabetes, or take blood-thinning medications. Eating too many can cause diarrhea.
Can figs make a person constipated?
Figs are high in dietary fiber, meaning they can actually help constipation rather than cause it.
A fig is a nutritious fruit that provides a lot of vitamins and fiber. People can choose to eat fresh or dried figs, but they should be mindful that dried figs contain more calories and sugar.
People can use figs to help aid various conditions, as they are unlikely to cause harm. However, there is not currently enough research to back up many of the claims associated with the alleged health benefits of figs.
