Good Gut Fig Compote

How are figs beneficial for my good gut?


Figs are a unique fruit that resemble a teardrop shape and are relatively small in size. They are brown or purple when ripe and are sweet and moist in taste and texture. Every single part of the fig can be consumed, from the soft skin on the outside to the sweet flesh filled with seeds inside. Though high in FODMAP, figs are versatile fruits that can be cooked into many meals whether they are sweet or savory.

Figs are not only nutrient dense and rich in antioxidants, they are a great source of calcium, copper, fiber, and vitamin B6. Figs may also help to promote digestive health as well as promote healthy weight because they are low in calories. Making them a great addition to a healthy diet is a #goodgut idea.


In a small study conducted with 150 patients diagnosed with IBS, it was found that patients who consumed about 4 dried figs experienced a reduction in their most predominant symptoms: decreased bloating, and constipation compared to the control group. Figs have long been used to help the body treat digestive problems, mainly constipation. Figs contain a significant amount of fiber, three small figs contain 3 grams of fiber. The fiber content may help to promote digestive health by softening and adding bulk to stool. It also serves as a great prebiotic- food source for the healthy #goodgut bacteria growing in the gut.


Ways to eat it

There are a number of ways that figs can be integrated into the diet, each with great health benefits! For example, fresh figs are extremely low in calories and can be eaten as a quick snack or added to salads. Dried figs are much higher in calories so they should be eaten in moderation compared to fresh figs, however, they are the best to help treat constipation.


Recipe: Fig Compote












Picture from simplesassyscrumptious.com

Ingredients:

  • 3 cups figs

  • 5 medjool dates

  • filtered water as needed


Directions:

  1. Place figs and dates in a small saucepan and bring to medium heat.

  2. Once bubbling, reduce heat slightly and use a wooden spoon to muddle and mash the fruit. If the fruit is getting too thick, add some water.

  3. Continue cooking over medium-low heat for 10-12 minutes, occasionally mashing fruit to combine.

  4. Remove from heat and transfer to a clean jar or container to cool thoroughly. Store in the fridge and reheat to serve with other snacks and meals.

Heal with Each Meal!


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References


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 (New York, N.Y.), 15(3), 198–205. https://doi.org/10.1016/j.explore.2018.09.003

WebMD (2017). Health Benefits of Figs Retrieved From:

https://www.webmd.com/diet/health-benefits-figs#1


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