How Do Figs Help with Constipation and How to Use Them Effectively?

December 30, 2025 •

4 min read

According to a 2019 study, regular consumption of dried figs significantly improved symptoms like bloating, pain, and constipation in patients with irritable bowel syndrome. This potent, high-fiber fruit has been a go-to digestive aid for centuries, and modern science is confirming its efficacy.

Quick Summary

Figs aid constipation relief through their combined soluble and insoluble fiber, which bulks up stool and stimulates bowel movements. The fruit also acts as a prebiotic to support a healthy gut. Best results come from soaking dried figs overnight or consuming them boiled.

Key Points

High in Fiber: Figs contain both soluble and insoluble fiber, which softens stool and adds bulk for easier bowel movements.
Prebiotic Power: Figs act as a prebiotic, feeding the healthy bacteria in your gut to promote a balanced and efficient digestive system.
Natural Motility Enhancer: The fruit stimulates the colon to produce mucin and enhances peristalsis, speeding up the passage of waste.
Optimal Usage: Soaking dried figs overnight is the most recommended method, as it rehydrates them and makes their compounds more bioavailable for digestion.
Gradual Introduction: Start with a small amount (2-3 figs) and stay hydrated to avoid digestive discomfort like bloating or gas from too much fiber at once.
Dried vs. Fresh: While both are beneficial, dried figs offer a more concentrated source of fiber per serving, making them particularly effective for constipation relief.

Understanding How Figs Work for Constipation

Figs are a natural and effective remedy for constipation, primarily due to their rich composition of dietary fiber, prebiotics, and other bioactive compounds. This combination works synergistically within the digestive system to promote regularity and ease bowel movements.

The Power of Dietary Fiber

Figs contain both soluble and insoluble fiber, each playing a crucial role. Insoluble fiber, which is not digested, adds bulk and weight to the stool, helping it move more quickly through the intestines. Soluble fiber dissolves in water to form a gel-like substance that softens the stool, making it easier to pass. This dual-action fiber content is a key reason for the fruit's effectiveness.

Supporting a Healthy Gut

Beyond just fiber, figs act as a prebiotic, which means they provide nourishment for the beneficial bacteria living in your gut. A healthy gut microbiome is essential for proper digestion and overall health. By feeding these healthy bacteria, figs help maintain a balanced digestive system, which can prevent and alleviate constipation.

Enhancing Gut Motility

Figs are also known to stimulate the production of mucin, a slippery substance that coats the intestinal walls and functions like a 'water slide' for waste. Additionally, certain compounds in figs can enhance peristalsis—the natural, wave-like muscle contractions that move food through your digestive tract. This helps reduce the time waste spends in the colon, preventing it from drying out and becoming hard.

How to Use Figs for Constipation Relief

There are several effective ways to incorporate figs into your diet for maximum digestive benefits. The preparation method can enhance their laxative effect.

Soaked Dried Figs (Anjeer)

This is one of the most popular and effective methods. Soaking dried figs rehydrates them and makes their fiber and natural sugars more readily available for digestion.

Method:

Soak 2-3 dried figs in a small bowl of water overnight.
Eat the figs first thing in the morning on an empty stomach.
For added benefit, you can also drink the soaking water.

Boiled Figs

Boiling dried figs can also make them more tender and their compounds easier for the body to process. This method is particularly soothing and can be consumed hot.

Method:

Boil 2-3 dried figs in a cup of water or milk until they soften.
Drink the liquid and eat the boiled figs.

Incorporating Figs into Your Diet

Figs can be a versatile addition to many meals. Here are a few ideas:

Slice fresh figs over oatmeal or yogurt for a high-fiber breakfast.
Blend soaked or fresh figs into smoothies.
Add chopped figs to salads for a touch of natural sweetness.
Pair dried figs with nuts for a healthy, high-fiber snack.

Fresh Figs vs. Dried Figs for Constipation

Both fresh and dried figs are beneficial, but they have different concentrations of nutrients. Choosing between them depends on availability and your specific needs.


Feature	Fresh Figs	Dried Figs
Fiber Content	Good source, but less concentrated per gram due to higher water content.	High concentration of fiber, more effective for bulking stools.
Water Content	High water content contributes to softening stool.	Water content removed, making fiber and sugar more concentrated.
Nutrient Density	High in vitamins, minerals, and natural sugars.	Highly concentrated source of minerals, especially calcium and iron.
Sugar Content	Lower per gram compared to dried figs.	Higher sugar concentration, requiring moderation, especially for diabetics.
Ease of Use	Best when in season, perishable.	Available year-round, easy to store, but soaking is recommended for best results.

Important Considerations and Potential Side Effects

While figs are a powerful natural remedy, it's important to use them mindfully to avoid potential downsides.

Start with a small amount: If you are new to using figs for constipation, start with 1-2 figs to see how your body reacts. Eating too many too quickly can cause bloating, gas, or diarrhea due to the high fiber content.
Stay hydrated: The fiber in figs requires plenty of water to function effectively. Ensure you drink enough fluids throughout the day to prevent the fiber from causing blockages.
Watch sugar intake: Dried figs are high in natural sugars. Individuals with diabetes should monitor their intake and blood sugar levels accordingly.
Potential for allergies: Some individuals may have an allergic reaction to figs, particularly those with a latex or birch pollen allergy. Discontinue use if you experience any adverse effects.

Conclusion

Figs are a proven, natural, and effective solution for combating constipation. Their unique combination of soluble and insoluble fiber, along with prebiotic properties, makes them a powerful ally for digestive health. By incorporating figs into your diet—especially by soaking dried figs overnight—and staying hydrated, you can experience natural and gentle relief. Always remember to consume them in moderation and listen to your body's signals to find the right balance. For more in-depth nutritional information on figs, refer to authoritative health resources like the NIH.

Frequently Asked Questions

A good starting point for most adults is 2 to 3 dried figs daily. It is best to begin with a small quantity to allow your digestive system to adjust to the increased fiber intake.

Both fresh and dried figs are beneficial, but dried figs are often more effective for constipation relief due to their higher, more concentrated fiber content. Many people prefer soaking dried figs for best results.

The most common recommendation is to eat soaked figs first thing in the morning on an empty stomach. This allows the fiber and natural sugars to act on your digestive system without interference from other foods.

Yes, you can. However, for maximum digestive benefits, soaking dried figs overnight is recommended. This rehydrates the fruit, making the fiber more digestible and enhancing its laxative effect.

Yes, excessive consumption of figs can lead to side effects like bloating, gas, and even diarrhea due to their high fiber content. Moderation is key, and it's important to increase your intake slowly.

Yes, figs have shown promise in helping with IBS-C. A 2019 study found that patients consuming dried figs twice daily experienced a significant reduction in symptoms like bloating, pain, and constipation.

Drinking the water in which dried figs have been soaked overnight is also beneficial. It contains water-soluble nutrients and compounds that aid digestion. Combined with eating the soaked figs, it can be a powerful remedy.