How Many Figs Should I Eat a Day for Constipation?

December 2, 2025 •

4 min read

According to a 2019 study, consuming figs can significantly help reduce symptoms of constipation and irritable bowel syndrome. Figs are often recommended as a natural way to support regular bowel movements.

Quick Summary

Figs are often suggested for constipation relief. This article examines the reasons why figs are effective and compares them to other remedies.

Key Points

Daily Intake: Incorporating figs into your daily routine is often suggested for potential constipation relief.
Soaking: Soaking dried figs overnight in water and consuming them in the morning is a traditional method for potential benefits.
Fiber Rich: Figs contain fiber, which may add bulk to stool and help soften it, potentially promoting regular bowel movements.
Start Gradually: It is often recommended to begin with a smaller quantity, especially for those with a sensitive stomach, to help avoid potential digestive discomfort.
Hydration: Pairing high-fiber foods like figs with adequate water consumption is generally important for digestive health.
Individual Response: The effect of figs can vary among individuals. Paying attention to how your body responds is important.

Why Figs Are an Effective Remedy for Constipation

Figs (scientifically known as Ficus carica) are a time-tested natural remedy for digestive issues, particularly constipation. Their effectiveness is primarily due to their unique composition of soluble and insoluble fiber, along with other beneficial compounds.

High Fiber Content: Figs are rich in dietary fiber, which is crucial for promoting healthy bowel movements. A cup of dried figs contains approximately 14.6 grams of fiber, which helps add bulk to stool and facilitates its passage through the digestive tract.
Natural Laxative Effect: Figs contain natural sugars that attract water to the colon, helping to soften stools and make them easier to pass.
Prebiotic Properties: The fiber in figs acts as a prebiotic, feeding the good bacteria in your gut. A healthy gut microbiome is essential for optimal digestion and long-term digestive wellness.
Peristalsis Enhancement: Studies show that figs stimulate the smooth muscles of the intestine, a process known as peristalsis, which helps move waste through the digestive system more efficiently.

Dried Figs vs. Fresh Figs: What's the Difference?

While both fresh and dried figs offer digestive benefits, there are important differences in their nutritional content and how they can be used for constipation relief.


Feature	Dried Figs (e.g., Anjeer)	Fresh Figs
Fiber Content	Higher concentration, approximately 9.8g per 100g	Lower concentration, approximately 2.9g per 100g
Preparation	Soaking overnight is highly recommended for best results	Can be eaten directly with the skin and seeds
Sugar Content	Denser and sweeter; higher sugar concentration	Milder flavor; lower sugar content
Best For	Effective for more significant constipation relief; high fiber density is potent	General digestive health and maintenance; provides hydration and fiber

Methods for Incorporating Figs into Your Diet

For maximum effectiveness, particularly with dried figs, preparation matters. Soaking dried figs in water overnight is a traditional and highly recommended method for making them easier to digest and enhancing their laxative properties.

Simple Preparation Methods:

Overnight Soak: Place dried figs in a small bowl with water, ensuring they are fully submerged. Consuming soaked figs on an empty stomach is often suggested for potential benefits.
Figs Brew: For a brew, boil dried figs in a cup of water until they become soft. Drinking the liquid and eating the figs may offer relief.
Boiled in Milk: Boil dried figs in a glass of milk. Drinking the milk and eating the softened figs can be considered.
Fig Jam: Create fig jam by blending soaked dried figs. This can be mixed into yogurt for a fiber-filled option.

Important Considerations and Potential Downsides

While figs are generally considered safe and effective, there are important considerations to keep in mind.

Risk of Diarrhea: Since figs are a natural laxative, consuming a large quantity may lead to diarrhea, bloating, or digestive discomfort. It is often suggested to start with a smaller quantity and gradually increase intake as needed.
High in Sugar: Dried figs have a concentrated sugar content, making moderation important, especially for people with diabetes. Fresh figs offer a lower-sugar alternative.
Medication Interactions: The high concentration of Vitamin K in figs can interfere with blood-thinning medications. If you are on such medication, consult a doctor before significantly increasing your fig intake.
Allergies: Some individuals with a birch pollen allergy may be more susceptible to a fig allergy. Always be mindful of any adverse reactions.

A Holistic Approach to Constipation Relief

Figs can be a helpful tool, but they are not a substitute for a healthy lifestyle. For sustainable digestive health, it is essential to combine incorporating figs into your diet with staying well-hydrated, maintaining a balanced diet rich in other fruits, vegetables, and whole grains, and incorporating regular physical activity. A healthy gut microbiome, which figs help support, is a cornerstone of overall well-being.

Conclusion

Incorporating figs into your diet, especially soaked dried figs, is often suggested as a natural approach for constipation. The high fiber and prebiotic properties of figs are understood to work together to promote regular bowel movements. However, moderation is key, especially given their sugar content and potential for digestive upset if consumed in excess. For those with underlying health conditions or on certain medications, consulting a healthcare provider is always recommended. Combined with hydration and a balanced diet, figs can be considered as part of a holistic strategy for better digestive health.

How many figs should I eat a day for constipation?

While individual needs vary, incorporating figs into the diet, in moderation, is often suggested for potential constipation relief.

Disclaimer: This information is for general knowledge and should not be taken as medical advice. Consult with a healthcare professional before making any changes to your diet or health regimen, especially if you have constipation concerns.

Visit the Consensus article on Health Benefits of Figs for additional information.

Frequently Asked Questions

Relief from constipation after incorporating figs into the diet may occur within a day or two with regular consumption. Consistency is often considered beneficial.

Both fresh and dried figs are understood to be potentially beneficial for constipation due to their fiber content. Some people find soaked dried figs to be particularly helpful.

Consuming a large quantity of figs may potentially lead to side effects such as bloating, gas, or diarrhea due to their fiber and sugar content. It is often suggested to increase intake gradually.

Figs are generally considered safe for children in moderation. For smaller children, mashing or pureeing soaked figs may be considered. Introducing a small amount initially is often recommended.

Individuals with diabetes should be mindful of the sugar content in figs, particularly dried figs. Consulting a doctor or dietitian is advisable to ensure it aligns with blood sugar management.

Soaking dried figs is often considered beneficial for potential constipation relief. It rehydrates the fruit, which may make the fiber more easily digestible.

Figs contain Vitamin K, which may interact with blood-thinning medications. Individuals taking these medications should consult a healthcare provider before increasing their fig intake.

Eating soaked dried figs on an empty stomach in the morning is a method often suggested for potential digestive benefits.