Are Dates and Figs Laxative? The Natural Way to Relieve Constipation

November 25, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is one of the most common digestive complaints in the United States, affecting up to 20% of the population. In the quest for natural relief, many turn to the high-fiber powerhouses: dates and figs. So, are dates and figs laxative enough to make a difference?

Quick Summary

This guide examines how dates and figs aid digestion through their fiber, sorbitol, and natural compounds. It compares their laxative effects and offers guidance on proper intake for promoting regular bowel movements and gut health. Overconsumption risks are also highlighted to ensure safe use.

Key Points

Fiber is the Main Factor: Both dates and figs are high in dietary fiber, which is the primary reason for their laxative effect.
Sorbitol in Dates: The presence of sorbitol, a sugar alcohol, in dates draws water into the colon, which helps soften stools.
Figs Contain Ficin: Figs contain the enzyme ficin and promote mucin production, which both aid in breaking down food and moving waste through the intestines.
Moderation is Crucial: Overconsumption of dates or figs can lead to bloating, gas, or diarrhea due to their high fiber and sugar content.
Soaking Enhances Effects: Soaking dried dates and figs overnight in water can increase their effectiveness as a digestive aid.
Hydration is Key: Always consume these fruits with plenty of water to help the fiber work correctly to soften and bulk up stool.
Dates for Energy, Figs for Calcium: While dates offer a quicker energy boost, figs contain more calcium and are a better low-sugar option per calorie.

Understanding the Natural Laxative Effect

Both dates and figs possess natural laxative properties, primarily due to their rich fiber content and other unique components. These work together to support digestive regularity and prevent constipation. The combination of soluble and insoluble fiber is key to their effectiveness.

How Fiber Aids Digestion

Soluble Fiber: Found in abundance in both dates and figs, this type of fiber absorbs water in the digestive tract to form a gel-like substance. This softens the stool, making it easier to pass and alleviating strain during bowel movements.
Insoluble Fiber: This fiber adds bulk to the stool and helps it pass through the intestines more quickly. In dates, insoluble fiber irritates the gut lining, triggering secretions that further soften the stool.

The Role of Sorbitol and Other Compounds

Dates contain sorbitol, a sugar alcohol that draws water into the colon, creating an osmotic effect that helps move waste through the digestive tract. Figs, on the other hand, contain the enzyme ficin, which aids in protein digestion and may enhance peristalsis, the muscular contractions that push food along. They also promote the production of mucin, a slippery substance that lubricates the intestinal walls.

Dates vs. Figs: A Digestive Comparison

While both fruits are effective, their nutritional profiles and mechanisms of action differ slightly. Dates are sweeter and higher in calories, offering a quick energy boost, while figs are slightly higher in fiber per calorie, providing a more balanced effect for some. Soaking dried fruit, particularly dates, can also enhance its laxative effect by increasing hydration.


Feature	Dates	Figs
Primary Laxative Component	Both soluble and insoluble fiber, plus sorbitol.	High fiber, prebiotic properties, and ficin enzyme.
Sugar & Glycemic Index (GI)	Higher sugar content; lower GI (~36).	Lower sugar content; medium GI (~61).
Calorie Density	Higher (approx. 282 kcal/100g).	Lower (approx. 74 kcal/100g).
Effect on Stool	Adds bulk and softens stool via fiber and water-drawing sorbitol.	Adds bulk and stimulates muscle contractions for easier passage.
Best For...	Quick, reliable relief; pre-workout energy.	Lower sugar intake; appetite control.

How to Incorporate Dates and Figs into Your Diet

For best results, consume dates and figs in moderation and as part of a balanced diet rich in other high-fiber foods. Proper hydration is also crucial for their laxative properties to work effectively.

Simple Methods for Digestive Health

Overnight Soak: Soak a few dried dates and figs in water overnight. The rehydrated fruit and the water can be consumed in the morning on an empty stomach to stimulate bowel movements.
Morning Smoothie: Blend soaked dates and figs into your morning smoothie with some spinach and a liquid of your choice for a fiber-packed start to the day.
Healthy Snack: Eat a handful of dates or figs between meals to curb cravings and increase your daily fiber intake.
Natural Sweetener: Use date paste or pureed figs as a natural sweetener in baking, oatmeal, or yogurt instead of refined sugar.

Potential Downsides and Precautions

While dates and figs are generally safe for consumption, there are important considerations. Due to their high sugar content, overconsumption can cause a spike in blood sugar, especially for individuals with diabetes. Excessive intake of these fiber-rich fruits can also lead to gas, bloating, and diarrhea. Therefore, it is essential to listen to your body and adjust your intake accordingly.

Conclusion

Dates and figs are indeed natural laxatives, with potent effects rooted in their high fiber content and unique nutritional compounds. Dates leverage sorbitol and a balance of fiber types to soften stool, while figs' fiber and digestive enzymes stimulate intestinal contractions. When consumed in moderation, they are excellent natural remedies for promoting digestive wellness. Always prioritize a balanced diet, adequate hydration, and consult a healthcare professional for persistent issues. ResearchGate: Review of Constipation Treatment Methods highlights the role of laxative foods as an effective lifestyle strategy.

Incorporating Dates and Figs into Your Diet

Start Small: If you are not used to a high-fiber diet, begin with a small portion (e.g., 2-3 dried fruits) and gradually increase your intake. This allows your digestive system to adapt and minimizes bloating.
Stay Hydrated: Drink plenty of water throughout the day. Water works with the fiber in dates and figs to soften stool and facilitate smooth bowel movements. Without sufficient fluid, high-fiber foods can worsen constipation.
Try Soaking: Soaking dried dates and figs overnight in warm water can enhance their efficacy. This process rehydrates the fruit, making its fiber and sugars more readily available for digestive action.
Add Variety: Don't rely solely on these fruits. Incorporate a range of other fiber-rich foods like leafy greens, whole grains, and legumes into your diet for comprehensive gut health.
Be Mindful of Sugar: Remember that dates and figs are high in natural sugars. If you are managing your blood sugar levels or watching your calorie intake, be mindful of portion sizes to avoid excessive sugar consumption.

By following these simple steps, you can effectively leverage the natural laxative properties of dates and figs for a healthier and more regular digestive system.

Frequently Asked Questions

For constipation relief, a typical recommendation is to consume 2-5 dates or 2-4 dried figs daily. It is best to start with a smaller amount and increase gradually to see how your body responds and to prevent digestive discomfort.

Dried dates and figs are often more concentrated in fiber and sugars, which can enhance their laxative effect. Soaking the dried fruit overnight in water is a recommended method to improve their digestive benefits.

Yes, dates and figs can be given to children in moderation to help with constipation. However, due to their high sugar content, excessive amounts should be avoided. Consult a pediatrician for appropriate serving sizes for children.

Yes, both fruits are rich in essential vitamins and minerals like potassium and magnesium, and contain antioxidants that help reduce inflammation. Dates are known for providing an energy boost, while figs are particularly rich in calcium.

While dates have a lower glycemic index than figs, both are high in natural sugars and should be consumed in moderation, especially by individuals with diabetes. Figs, with their slightly lower sugar content, may be a better option for those monitoring their sugar intake more closely.

Soaking dried dates and figs in water overnight is highly recommended. This rehydrates the fruit and makes their fiber more effective at softening stools. Consuming the fruit and the soaking liquid can be particularly beneficial.

While they can help with constipation, their high fiber content may cause bloating or gas in some people, particularly with excessive intake or in individuals with a sensitive stomach. Starting with small amounts is advisable to minimize these effects.

If consuming dates and figs doesn't provide relief, it's important to consult a healthcare professional. Persistent constipation may indicate an underlying medical condition, and they can provide a proper diagnosis and treatment plan.