They pair so nicely with many other foods I enjoy, like cheese, prosciutto, chocolate, and chia pudding. They’re also great on a snack board and served with wine or eaten alone. In my opinion, you really can’t go wrong with a juicy and sweet fresh, in-season fig. And, best of all, they’re a nutrient powerhouse! Read below to see why this fruit has a special place in my heart …

Health Benefits

1. Anti-inflammatory properties – Inflammation is the body’s immune response to a variety of factors, including pathogens, damaged cells, and toxic compounds. Long-term and chronic inflammation in the heart, pancreas, liver, kidney, and other parts of the body can lead to permanent tissue damage or disease (6). The methanolic extract found in figs has anti-inflammatory effects, which can help reduce these risks (7).

2. High in antioxidants – Figs have high amounts of phenolic compounds, which act as antioxidants (2). These antioxidants can help prevent and minimize cell damage caused by free radicals made in our body and found in our environment, which can help combat chronic and degenerative illnesses such as cancer, autoimmune disorders, rheumatoid arthritis, and cardiovascular and neurodegenerative diseases (5).

3. Promotes digestive health – Figs contain soluble and insoluble fiber. The insoluble fiber provides “bulk” for stool formation, which helps improve digestive health by softening the stool and helping it move quickly through GI (4). This decreases constipation and serves as a prebiotic.

4. May help with the management of blood sugar levels — The soluble fiber found in figs helps slow digestion by increasing the intestinal transit time and delaying gastric emptying. By slowing the digestion of carbohydrates, figs help slow glucose absorption, which helps stabilize blood sugar if you have diabetes (3). This also helps to keep you fuller for longer!

Suggestions for use

• Eat with yogurt

• Eat with oatmeal 

• Top you

• Add to salads

• Use as a pizza topping

• Add to snack boards with cheese, cured meats, olives, nuts, and chocolate

• Have as a snack with a handful of nuts (raw cashews, almonds, walnuts, or pistachios)

Nutrition Breakdown (1)

Serving size — 4 small figs

Calories: 120 | Carbohydrates: 30.68 g | Protein: 1.2 g | Fat: 0.48 g | Sugar: 26 g | Fiber: 4.8 g

Calcium: 56 mg | Iron: 0.6 mg | Potassium: 372 mg

Manganese: 0.204 mg | Copper: 0.112 mg | Magnesium: 28 mg

Vitamin C: 3.2 mg | Vitamin K: 7.6 µg | Vitamin B6: 0.18 mg

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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.