How Many Figs To Eat In A Day – Can You Eat Too Much?




Extremely sweet with edible and crunchy seeds, figs are favorite seasonal fruit. People eat them for centuries and there is a good reason behind it.

But…

One, two, three,… ten – how many figs to eat in a day without side effects?

Do you know which is the advisable amount of figs you can eat? Do you know why and what are the downsides if you eat too much of them? After reading this article, you’ll get the best of them!

Fig – A Natural Candy

Fig (Ficus carica) is the edible fruit, a species of a small tree that commonly grows in the Mediterranean and Middle East.
This means that this fruit likes sunny, hot and dry weather.

Fig (Ficus carica)
Its fruit is tear-shaped and 1 -2 inches (3 – 5 cm) long. Fig has green skin and when it ripes, it turns purple or brown. Inside is a sweet, chewy and soft reddish flesh with many crunchy seeds.

Interesting Fact

Before sugar became worldwide used, people use figs to sweeten desserts. Maybe you heard about “figgy pudding”. If you looking for a healthier alternative to sugar, try figs.
Also, it is one of the first plants cultivated by humans.

You can eat fresh or dried figs, also they are used in jams, rolls, biscuits and other types of dessert. They are most flavorful at room temperature.

What is Anjeer?

Anjeer is also known as fig, so this is actually the same plant. But anjir/anjeer is a Hindi name for fig. This fruit has various names in different languages, let’s mention a few more.

  • Anjura in Seeme atthi in Kanada
  • Simaiyati in Tamil
  • Nebhaaro in Nepal

How Many Figs Can You Eat Per Day?

First, let’s check figs’ nutritional content and how healthy they are.

Raw figs contain approximately 80% water, 20% carbohydrates and a little bit of protein, fat and micronutrient content. Figs are low in calories, so 100 grams of fresh figs contains 74 calories, but let’s check it detailed.

two figs

Nutritional Content

A 30g serving of dried figs contains:

  • 68 kcal
  • 1.1g protein
  • 0.5g fat
  • 15.9g carbohydrates
  • 3g fiber
  • 291mg potassium

An 80g serving of fresh figs has:

  • 34 kcal
  • 1g protein
  • 0.2g fat
  • 7.6g carbohydrates
  • 1.6g fiber
  • 12mg magnesium

When we solve the nutrition side of figs, let’s see how many of them you can eat daily.

Amount Of Figs Per Day

First, it is very important to keep in mind that a serving size is one medium fig.

You should enjoy them in moderation, so eat a maximum of 4 fresh figs per day.

When it comes to dried figs, you should be aware that they contain more calories than fresh ones (250 calories per 100 grams). It is advisable not to consume more than three dried figs per day.

Weight Loss

Consume figs as part of your balanced diet when you trying to lose some weight. Because of the high amount of fiber, figs will keep you feeling full for a longer period. They are a great substitute for sweets and other unhealthy snacks. But they shouldn’t be consumed in large quantities, follow the recommendation (max 4 figs per day).

Weight Gain

Those individuals who aim for gaining weight should choose nutrient-rich food and eat more frequently. Fruits with higher fat content should be included in their diet plan. So, they can combine figs, avocado, dates and raisins throughout the day.

Constipation

Since figs are loaded with fiber, they are one of the fruits that helps relieve constipation. It’s best to eat them in the morning to support your digestive system. Along with water, they will give your stool the right consistency to pass easily.

holding fig

As you may notice, whichever condition you’re struggling with, figs shouldn’t be taken in excess. Consume them as a part of your healthy diet. Just by themselves, they won’t solve your health issues.

Why Should You Be So Careful With Figs?

Because the sugar in figs can quickly increase your blood sugar level and you should take care of your overall sugar intake. It should be low to prevent various diseases.

Also, if you eat too many figs, they could have an excessively laxative effect and cause diarrhea.

woman in bathroom

When To Eat Figs?

You can eat them at any time of the day. They are healthy and good for you. But if you want to eat this fruit in the morning on empty stomach, it will prevent constipation and regulate blood sugar levels.

Then you can eat them as a snack or dessert after lunch, figs will boost your energy. Instead of having sweets and cakes after lunch, opt for this healthy fruit. Choose between dried or raw figs. If you want to eat them in your office, it’s better to choose dried figs to prevent mess.

And finally, in the evening it’s best to eat only one fig because of its sugar content. Also, be aware of recommended daily intake. Include figs in your daily routine and improve your overall health.

Health Benefits Of Fig

Since ancient times, figs have been associated with good health and prosperity. Symbolically, they are linked to the Greek god Demeter – the god of agriculture and fertility.

They have many benefits for human health and there are a few of them:

  • Promotes digestive health – They feed gut bacteria and ensure a healthy gut environment
  • High antioxidants content – Prevent cells damage
  • Support healthy blood pressure – Since people consume too much salt in their diet, which leads to a lack of potassium, figs increase potassium levels and keep your blood pressure healthy
  • Great for bone health – Thanks to fig’s sources of calcium, magnesium and phosphorous
  • Prevents constipation – One of the best fruit to replenish your digestive tract
  • Good for weight loss – Because they are rich in fiber, figs will keep you satiated for a longer period

Fig Benefits For Women

Women, in particular, should know the benefits of figs.

woman eat fig
They are good for breast cancer prevention, because of fiber. Women who struggle with unpleasant PMS should eat figs to get relief from these annoying symptoms. Finally, eat them if you want to improve your skin health and hair health.

Figs are highly recommended for pregnant women – they will provide numerous health benefits. Although, they should not be taken in excess because figs can cause drop in blood sugar levels in women who are pregnant.

Are Figs Safe For Anyone?

Allergy

Unfortunately, some people should avoid this delicious fruit. So, if you have an allergy to latex and birch pollen, skip the figs. People who are on a low oxalate diet also shouldn’t eat it. Figs have high levels of oxalates.

Diabetes

Despite being relatively high in sugar, figs are quite safe for diabetics. Thanks to high fiber content, all sugar won’t be immediately released into the system. But for diabetics, it’s imperative to be moderate when it comes to figs eating.

Also, there is a useful tip for everyone – eat figs in moderation because they can have a laxative effect. They can cause diarrhea and other digestive issues.

How To Eat Figs?

Mostly, people prefer to eat them raw, along with skin and seeds. Also, you can remove the peels and seeds. You can bake, boil and grill them. Then you can make easy fig jam, they work great with both sweet and savory dishes.

fig meal

There is a simple recipe for delicious little figs and almond cakes.

AuthorMelissaDifficultyBeginner

Yields1 Serving
Prep Time20 minsCook Time40 minsTotal Time1 hr

 175 g self-raising flour
 175 g butter, softened
 175 g golden caster sugar
 175 g ground almond
 1 tbsp rosewater
 3 large eggs
 5 ripe figs
 handful flaked almonds
 icing sugar, (optional)

1

Heat oven to 180C/160C fan/gas 4.
Line 10 holes of a muffin tin with muffin cases.
Tip the flour, butter, caster sugar, ground almonds, rose water and eggs into a food processor and blitz until completely combined, scraping down the side and blitzing again if you need to.

2

Divide the batter between the muffin cases, then halve the figs through the stalks and finely slice each half.
Fan a sliced fig half over each and press down gently.
Scatter over the flaked almonds, then bake the cakes for 40 mins until puffed up and golden.

3

Remove from the tin and leave to cool on a wire rack.
Serve dusted with icing sugar, if you like.

Ingredients

 175 g self-raising flour
 175 g butter, softened
 175 g golden caster sugar
 175 g ground almond
 1 tbsp rosewater
 3 large eggs
 5 ripe figs
 handful flaked almonds
 icing sugar, (optional)

Directions

1

Heat oven to 180C/160C fan/gas 4.
Line 10 holes of a muffin tin with muffin cases.
Tip the flour, butter, caster sugar, ground almonds, rose water and eggs into a food processor and blitz until completely combined, scraping down the side and blitzing again if you need to.

2

Divide the batter between the muffin cases, then halve the figs through the stalks and finely slice each half.
Fan a sliced fig half over each and press down gently.
Scatter over the flaked almonds, then bake the cakes for 40 mins until puffed up and golden.

3

Remove from the tin and leave to cool on a wire rack.
Serve dusted with icing sugar, if you like.

Little fig & almond cakes

What About Overnight Soaked Figs?

You may have found the online articles that claim that soaked dried figs overnight promote weight loss. How’s that?

The idea behind it the soaking process makes dried figs a bit easier to digest, so the nutrients are more absorbable. That claims suggest adding water to make figs more filling and hydrating, which reduces calorie intake.

Is that true?

Unfortunately, there aren’t scientific studies behind that claims. But, don’t despair. Since figs are low in calories and have high fiber content, they will keep you full a bit longer than, for example, an apple, which is one of the factors for successful weight loss.

To Wrap It Up

This fruit of the ficus tree has a unique sweet taste and chewy and soft texture. But you should be careful when it comes to amount of figs you can eat per day. Follow the recommendations and get the best of this yummy fruit.



Ivana
Ivana is always desirable for adventures so she was working in restaurants on the Croatian coast, participated in Caffe barista tournaments, led a gardening business, and more. She is a healthy food enthusiast, prefers vegetarianism, and practices yoga. In her free time, she likes to study ancient Buddhist scriptures as well as psychology.