Why Do You Soak Figs in Water? Unlocking Enhanced Health Benefits

November 8, 2025 •

4 min read

Overnight soaking transforms chewy dried figs into plump, softer fruits, and research suggests this simple step may help improve their digestibility and make nutrients more bioavailable. This practice is a traditional and effective way to unlock greater health benefits from this nutritious fruit, especially from dried figs.

Quick Summary

Soaking figs makes them softer and easier to digest, potentially enhancing the body's absorption of key minerals and maximizing their health benefits. The process rehydrates the fruit, reduces phytic acid, and is particularly beneficial for gut health and those with sensitive stomachs.

Key Points

Improved Digestibility: Soaking dried figs softens their texture, making them easier for the body to break down and absorb, and acts as a gentle laxative to aid digestion.
Enhanced Nutrient Absorption: The soaking process reduces phytic acid, an antinutrient that can inhibit the absorption of essential minerals like calcium, magnesium, and iron.
Better Blood Sugar Control: The high fiber content in soaked figs slows down sugar absorption, helping to regulate blood sugar levels and manage appetite.
Supports Heart and Bone Health: Soaked figs are a good source of potassium and calcium, which are crucial for maintaining healthy blood pressure and strengthening bones.
Optimal Soaking Method: To get the best results, soak dried figs in warm water overnight.
Increased Bioavailability: By breaking down tough fibers and reducing antinutrients, soaking maximizes the accessibility of vitamins and minerals for your body to use efficiently.

Soaking figs is a practice that has been used for centuries to enhance the fruit's nutritional and culinary properties. While dried figs are already a nutritious snack, submerging them in water overnight unleashes a more potent, health-boosting version. This simple yet effective method is especially useful for improving digestion and nutrient absorption, making it a valuable addition to your dietary routine.

The Primary Benefits of Soaking Figs

Improved Digestion and Softer Texture

Dried figs are dense and high in dietary fiber, which can be tough on sensitive digestive systems. The soaking process rehydrates the fruit, making it significantly softer and easier for the body to break down and digest. This creates a gentle laxative effect that can be highly effective in relieving constipation and promoting regular bowel movements. The soluble fiber in soaked figs also acts as a prebiotic, feeding the beneficial bacteria in your gut and fostering a healthy microbial balance.

Enhanced Nutrient Absorption

Many plant-based foods, including figs, contain antinutrients like phytic acid. Phytic acid can bind to essential minerals, such as calcium, magnesium, and iron, and prevent their absorption by the body. Soaking helps break down phytic acid, or phytates, increasing the bioavailability of these crucial minerals. This means your body can absorb and utilize the nutrients from the figs more effectively, maximizing the health benefits with every bite.

Regulation of Blood Sugar and Satiety

Despite their natural sweetness, figs have a moderate glycemic index. The high fiber content in figs helps to slow down the absorption of sugar into the bloodstream, preventing sharp spikes and crashes in blood sugar levels. This makes soaked figs a satisfying and healthy snack, particularly for those trying to manage their blood sugar. The combination of fiber and natural sugars also helps to increase feelings of fullness, which can aid in weight management by reducing overeating.

Heart and Bone Health Support

Soaked figs are rich in heart-healthy minerals like potassium and magnesium, which play a vital role in regulating blood pressure and improving cardiovascular health. Additionally, the fruit's antioxidants help reduce levels of triglycerides and combat oxidative stress, protecting the heart from potential damage. For bone health, figs are a good source of calcium and potassium, essential for maintaining strong bone density and reducing the risk of conditions like osteoporosis, especially in aging individuals.

Dried vs. Soaked Figs: A Comparison


Feature	Dried Figs	Soaked Figs
Texture	Chewy and firm	Soft, plump, and tender
Digestibility	Can be tough on sensitive stomachs due to high fiber concentration	Easier to digest; gentle on the gut
Nutrient Absorption	Contains phytic acid, which can hinder mineral absorption	Soaking reduces phytates, increasing the bioavailability of minerals like calcium, iron, and magnesium
Taste	Intensely sweet and concentrated	Mildly sweet with a rehydrated, fresh fruit flavor
Satiety	Good source of fiber for feeling full	High fiber and water content provide excellent satiety for weight management
Best for	Quick energy boost, baking where a firm texture is needed	Optimal nutrient absorption, improved digestion, and versatile recipes

How to Properly Soak Dried Figs

Soaking figs is a straightforward process that anyone can do. For best results, it's recommended to soak them overnight. This allows ample time for the figs to fully rehydrate and for the beneficial chemical changes to occur.

Step-by-step process:

Gather your figs. Start with dried figs (also known as anjeer).
Rinse the figs. Give them a quick rinse under running water to remove any surface dirt.
Place in a bowl. Put the figs into a small bowl or jar.
Add water. Pour enough warm water to completely submerge the figs, with an inch or two extra.
Soak overnight. Let the figs sit in the water overnight, or for at least 8 to 12 hours. They will plump up significantly.
Consume. In the morning, drain the water (some people also drink the nutrient-rich water). Eat the soft, soaked figs to maximize the benefits. You can also add them to smoothies, oatmeal, or yogurt.

Conclusion

Soaking figs is more than just a culinary tradition; it is a nutritional powerhouse practice that enhances the fruit's texture, digestibility, and overall health benefits. By rehydrating the fruit and minimizing antinutrients, soaking makes figs a more gut-friendly and nutrient-dense food. Whether you are looking to support your digestive health, boost mineral absorption, or simply enjoy a softer, sweeter fruit, soaking figs is a simple step with profound health rewards. Adding this easy ritual to your morning routine can make a significant difference to your overall well-being. For more in-depth information on the nutritional aspects of fruits, consulting reputable health and nutrition journals can provide valuable insights. A great resource is the Journal of Agricultural and Food Chemistry, which often features studies on the bioavailability of nutrients in foods.

Authoritative Source

Link: Journal of Agricultural and Food Chemistry
Text: the Journal of Agricultural and Food Chemistry

Frequently Asked Questions

If you don't soak dried figs, they remain chewy and firm. While still nutritious, the high fiber content can be harder on the digestive system for some people, and the presence of phytic acid may reduce the absorption of some minerals.

For optimal results, you should soak figs overnight, or for at least 8 to 12 hours. This allows them to fully rehydrate, soften, and maximizes the breakdown of antinutrients.

Yes, many people choose to drink the fig-soaked water, as it contains some of the leached nutrients and can provide additional digestive benefits.

While both are healthy, soaked figs are generally considered better for individuals seeking easier digestion and maximum nutrient absorption. The soaking process softens the fruit and improves the bioavailability of minerals.

Yes, soaked figs can be beneficial for weight loss. They are low in calories and high in fiber, which helps increase satiety and reduce cravings, aiding in calorie control.

Eating soaked figs on an empty stomach in the morning is often recommended to maximize the absorption of nutrients and promote digestive health.

Yes, soaked figs are an excellent natural remedy for constipation. The rehydrated, softer fruit and its high fiber content promote regular and smooth bowel movements.