Think of nature's superfoods and you'll probably have berries, leafy greens, and nuts come to mind first. But there is one other, underrated, choice: dried figs. Health-conscious snackers have taken a liking to these bite-sized fruits for their natural sweetness, chewy texture, and impressive nutrient profile. Plus, they’re suitable for the whole family, from kids to adults and older loved ones alike.
If you're looking for something wholesome to nibble on or hoping to boost your wellness game, dried figs check all the right boxes. Let’s explore what they are and the advantages of dried figs.
What are dried figs, and why are they popular today?
Dried figs are fresh figs that have been naturally dried to preserve their nutrients and extend shelf life. Compared to regular fresh figs, which are more delicate and perishable, dried figs have a more concentrated sweetness and a longer-lasting texture.
Historically, figs have been prized since ancient times, such as being a staple in Mediterranean diets and holding symbolic meaning in several cultures. Back then, they were laid out under the sun to dry slowly, but today they’re often dried in temperature-controlled dehydrators to create a healthy snack and ingredient that’s enjoyed around the world.
What makes them stand out is their combination of fibre, antioxidants, and essential minerals, which are all packed into a bite-sized treat.
The dried fig benefits to enjoy
Although small, the health advantages of dried figs are much bigger than their size. Here’s what you can get by eating them:
Supports healthy digestion
Dried figs are a great source of dietary fibre, both soluble and insoluble. This means they help support smoother digestion, regulate bowel movements, and may even help prevent constipation. A few pieces a day can go a long way in keeping your gut happy.
Strengthens bones and muscles
If you’re looking for stronger bones, figs are abundant in vital minerals like calcium, potassium, and magnesium, which are all essential for maintaining bone density, regulating blood pressure, and supporting healthy muscle and nerve function.
Natural energy booster
Dried figs are a great natural alternative to sugary snacks for keeping you going throughout the day. Dried figs benefit from having a good level of natural sugar content and B vitamins, which provide a clean source of energy that’s perfect for midday slumps or pre-workout fuel.
Glowing skin, naturally
The rich supply of antioxidants in dried figs, including vitamin C and polyphenols, helps protect your skin from oxidative stress and free radical damage. This means they can support a healthier complexion and slow down early signs of ageing.
May support heart health
Figs contain potassium and fibre, which are both known to help lower blood pressure and cholesterol. Their antioxidant properties may also help reduce inflammation and support long-term cardiovascular wellness.
How many dried figs can you eat a day?
With the benefits covered, it’s also good to know how many dried figs you can eat a day. Dried figs are rich in health benefits, but they’re best consumed in moderation, of about 2–3 dried figs per day. This gives you a good amount of fibre, iron, calcium, and antioxidants without overdoing the sugar or calories.
This is because dried figs are naturally high in natural sugars and oxalates, which can cause digestive discomfort or contribute to kidney stone formation in those prone to it if you eat too many at once. So enjoy them as part of a balanced diet!
How to eat dried figs
Thanks to their small, bite-sized shape, dried figs are versatile and super easy to enjoy. You can:
- Snack on them straight from the pack.
- Soak them overnight and enjoy them soft in the morning.
- Slice and add them to your morning oats, granola, or yoghurt.
- Use them in baking or energy bars for a sweet, chewy bite.
- Pair them with nuts and cheese for a quick, elegant appetiser.
Whichever way you go, dried figs are as tasty as they are nutritious. But as mentioned above, watch how many you eat as they are high in sugar and calories.
Enjoy the goodness of dried figs with Mahnaz Food!
Naturally sweet, high in fibre, and packed with essential nutrients, you can't go wrong with snacking on some good dried figs. They’re tasty, nourishing, and bring a touch of wholesome goodness to your daily diet, whether eaten as is or in your favourite recipes.
Ready to make the switch to this healthy snack? Get a taste of natural figs dried fruit at Mahnaz Food today! We offer a premium selection of dried figs in Malaysia that’s packed with natural goodness and no artificial additives. If you're looking for personal snacking, sharing with family, or gifting to your loved ones, these little bites of nature won't disappoint!