Do you believe that we are what we eat? It may not be perceived as such, but it implies something critical about our health and lifestyle. Food is considered not just a fuel that keeps us going — it plays a vital role in relieving or preventing some chronic symptoms that affect us on a daily basis. The trendy food that we consume is the main reason behind many prevalent disorders. One such disorder that affects millions worldwide is irritable bowel syndrome (IBS).

Overview of IBS

IBS is an uncomfortable digestive disorder that includes a group of symptoms that mainly target the stomach and intestines (the gastrointestinal tract). The symptoms of IBS can be excessive gas, bloating, abdominal pain, frequent diarrhea, constipation, or alternating both.1 One of the orchestrating factors of IBS is our current food habits, which are full of refined grains, processed, fried, fatty- foods, dairy, and carbonated drinks. Caffeine and alcohol worsen it further.2 This type of dietary choice triggers digestive issues and eventually IBS.

Despite our food habits, sleeplessness, anxiety, and stress-filled factors of today’s hustle and bustle may worsen the symptoms of IBS. In addition, IBS is a chronic condition that necessitates a consistent, long-term plan of treatment. Therefore, alternating whole grains and fiber-rich foods is the best approach to improve our digestive health and prevent flare-ups.3 While certain types of food pose the problem, certain other types can be the solution. For example, adding fiber-rich fruits like “figs” to our diet helps to ease our daily battle with IBS and function well.

What is the Nutritional Profile of Figs?

Figs are bulb-shaped green or purple fruits with juicy flesh and edible seeds. A fresh fig contains 80% water and only 30 to 50 calories as they have negligible amounts of fats and carbohydrates.4 They are densely packed with dietary fiber, natural sugars, essential vitamins, minerals, and phytochemical compounds. Dried figs are as healthy and nutrient-filled as the fresh ones.

According to the United States Department of Agriculture, one large fresh fig (2.5 inches diameter approx.) provides the following:

Water – 50.6 g
Protein – 0.48 g
Total fats – 0.19 g
Carbohydrates – 12.3 g
Total sugars – 10.4 g
Dietary fiber – 1.86 g
Vitamin K – 4.7 µg
Vitamin C – 1.28 mg
Vitamin A – 4.48 µg
Calcium – 22.4 mg
Potassium – 148 mg
Phosphorus – 8.96 mg
Iron – 0.24 mg
Magnesium – 10.9 mg
Beta carotene – 54.4 µg
Lutein + zeaxanthin – 5.8 µg

Figs and Gut Health

Figs can be game-changers when it comes to gut health. Their high dietary fiber helps to regulate the whole process of digestion. Fiber-rich, bulky figs act as a natural laxative and ease bowel movements, especially in people with IBS-related constipation. Furthermore, clinical studies reveal that people who have consumed at least four raw figs twice a day have shown significant improvement in symptoms of IBS — bloating, constipation, abdominal cramps, and pain.5

Besides that, figs and fig leaf extracts can reduce the risk of the most commonly associated problem with constipation — hemorrhoids — by softening stools.6,7 However, increasing your fiber intake through figs must be gradual to prevent any discomfort.

Adding figs to our everyday diet boosts the prebiotic content in the gut. Prebiotics, primarily made of fermentable soluble fiber, are naturally rich in figs. The good microbes in our gut called “probiotics” feed on these prebiotics and break them down to produce a range of beneficial byproducts. These include short-chain fatty acids like acetate and butyrate

that help to protect our gut pH and integrity.8 Thus, figs enable a healthy gut microbiome (community of microorganisms that live inside us), which is vital to protect against harmful pathogenic microbes and improve inflammatory symptoms.9

Moreover, figs provide ample antioxidants that help mitigate oxidative stress. The phytophenols and flavonoids present in figs aid in eradicating accumulated free radicals (a byproduct of essential metabolism) from the body.10 A balance between antioxidant consumption and free radicals generation is essential to establish an inflammation-free gut and maintain overall gut health.

What is an IBS-Friendly Diet?

IBS patients must avoid foods categorized as “high-FODMAP” (e.g., wheat, legumes, fruits with high fructose, dairy products, and artificial sweeteners like sorbitol). FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) includes certain types of carbohydrates that are poorly absorbed by our gut and hard to digest. Their rigid nature causes digestive distress symptoms like gas, pain, and bloating.11 Eliminating a high-FODMAP diet can greatly help IBS patients who suffer from diarrhea.12

A dietary pattern with low FODMAP can effectively manage the symptoms of IBS, such as a low-FODMAP Mediterranean diet.12,13 Well, guess what the classical element of a Mediterranean diet is – figs.

It is best to consume figs in combination with other foods that do not trigger inflammation in our gut, such as gluten-free grains and lactose-free products. Figs, alongside other low-FODMAP fruits (e.g., strawberries, blueberries, kiwis), go easy on the gut and calm down any ongoing inflammation. Therefore, it is vital to incorporate figs into our diet. However, one must not over-consume figs, as they may react negatively.

What Are the Additional Benefits of Figs?

Fig is a superfood and is known for multiple potential benefits other than supporting healthy digestion and managing symptoms of IBS.7,14 These include the following:

Positively influences weight loss
Lowers blood pressure and cholesterol
Reduces the risk of cardiovascular diseases
Reduces blood glucose levels and the risk of developing diabetes
Improves cognitive function
Delays aging

How to Snack Healthy Using Figs?

Figs taste sweet with a crunchy core and can be relished throughout the year, as dried figs serve as a great alternative to fresh ones. The other option is making jams and jellies out of figs that can stay longer and be used as toppings and natural sweeteners for the healthy snack of your choice. Mindful eating is crucial to defend ourselves from IBS and its consequences.

Here are some practical tips and ideas:

Start your day by eating two to three overnight-soaked dried figs every morning. Do not throw away the soaked water, as it is antioxidant-rich as well.
Top your overnight oats with chopped fresh or soaked dried figs alongside strawberries and blueberries for breakfast.
Figs alone can make great smoothies but also blend well with bananas.
Sliced fresh figs can be eaten with peanut butter as a midday snack.
Figs pair up well with goat cheese, ricotta, or mozzarella, which can be a light snack before dinner.
Carry a mixture of dried figs, raisins, and low-FODMAP nuts like pecan, pistachios, and walnuts with you for a source of energy while working late hours or during extended travel.
Homemade fig energy bars or bite-sized balls are an easy option for instant energy spikes in a healthy way, as they contain dried figs, oats, peanut butter, sesame seeds, and a bit of dark chocolate if needed.
Sliced roasted figs are a great addition to midday salad bowls
Freshly sliced figs or jams make a yummy spread on whole-grain bread with hummus and avocado.
Greek yogurt topped with roasted figs and a drizzle of honey makes a delicious dessert after dinner.

Figs make a balanced and satisfying snack as they have vital nutrients and natural sugars. This keeps up our energy level and prevents unhealthy snacking.

Summary

Food habits and lifestyle are the primary reasons for the current prevalence of IBS. Regularly incorporating figs into the diet of IBS patients can offer a notable difference by easing their daily battles with bowel movements and lifting their quality of life.

Overall, figs have multi-faceted benefits, and their soothing power makes them an indispensable part of an IBS diet. However, caution must be taken when consuming figs in moderation, and it may be a good idea to consult with a dietitian before planning on following a fig-incorporated diet.

References

1. Definition & facts for irritable bowel syndrome—Niddk. (n.d.). National Institute of Diabetes and Digestive and Kidney Diseases. Retrieved September 23, 2024, from https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/definition-facts

2. Guo, Y.-B., Zhuang, K.-M., Kuang, L., Zhan, Q., Wang, X.-F., & Liu, S.-D. (2015). Association between diet and lifestyle habits and irritable bowel syndrome: A case-control study. Gut and Liver, 9(5), 649–656. https://doi.org/10.5009/gnl13437

3. P., N. P. V., & Joye, I. J. (2020). Dietary fibre from whole grains and their benefits on metabolic health. Nutrients, 12(10), 3045. https://doi.org/10.3390/nu12103045

4. Fooddata central. (n.d.). Retrieved September 23, 2024, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

5. Pourmasoumi, M., Ghiasvand, R., Darvishi, L., Hadi, A., Bahreini, N., & Keshavarzpour, Z. (2019). Comparison and assessment of flixweed and fig effects on irritable bowel syndrome with predominant constipation: A single-blind randomized clinical trial. EXPLORE, 15(3), 198–205. https://doi.org/10.1016/j.explore.2018.09.003

6. Villalba, H., & Abbas, M. A. (2007). Hemorrhoids: Modern remedies for an ancient disease. The Permanente Journal, 11(2), 74–76. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3057743/

7. Son, J.-H., Jin, H., You, H.-S., Shim, W.-H., Kim, J.-M., Kim, G.-W., Kim, H.-S., Ko, H.-C., Kim, M.-B., & Kim, B.-S. (2017). Five cases of phytophotodermatitis caused by fig leaves and relevant literature review. Annals of Dermatology, 29(1), 86–90. https://doi.org/10.5021/ad.2017.29.1.86

8. Distrutti, E., Monaldi, L., Ricci, P., & Fiorucci, S. (2016). Gut microbiota role in irritable bowel syndrome: New therapeutic strategies. World Journal of Gastroenterology, 22(7), 2219–2241. https://doi.org/10.3748/wjg.v22.i7.2219

9. Sandhu, A. K., Islam, M., Edirisinghe, I., & Burton-Freeman, B. (2023). Phytochemical composition and health benefits of figs (Fresh and dried): A review of literature from 2000 to 2022. Nutrients, 15(11), 2623. https://doi.org/10.3390/nu15112623

10. Kebal, L., Djebli, N., Pokajewicz, K., Mostefa, N., & Wieczorek, P. P. (2024). Antioxidant activity and effectiveness of fig extract in counteracting carbon tetrachloride-induced oxidative damage in rats. Molecules, 29(9), 1997. https://doi.org/10.3390/molecules29091997

11. Nordin, E., Brunius, C., Landberg, R., & Hellström, P. M. (2023). FODMAPs—Do they really affect IBS symptoms? Frontiers in Medicine, 10, 1123576. https://doi.org/10.3389/fmed.2023.1123576

12. Magge, S., & Lembo, A. (2012). Low-fodmap diet for treatment of irritable bowel syndrome. Gastroenterology & Hepatology, 8(11), 739–745. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3966170/

13. Kasti, A. N., Katsas, K., Petsis, K., Lambrinou, S., Synodinou, K. D., Kapetani, A., Smart, K. L., Nikolaki, M. D., Halvatsiotis, P., Triantafyllou, K., & Muir, J. G. (2024). Is the mediterranean low fodmap diet effective in managing irritable bowel syndrome symptoms and gut microbiota? An innovative research protocol. Nutrients, 16(11), 1592. https://doi.org/10.3390/nu16111592

14. Essa, M. M., Subash, S., Akbar, M., Al-Adawi, S., & Guillemin, G. J. (2015). Long-term dietary supplementation of pomegranates, figs and dates alleviate neuroinflammation in a transgenic mouse model of alzheimer’s disease. PLoS ONE, 10(3), e0120964. https://doi.org/10.1371/journal.pone.0120964

Main image credit: Pixabay / Pexels

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.