Reports: Figs and Dates Increase Fiber and Improve Digestion, with Caution on Dried Fruit
Media reports said figs and dates are natural sources of fiber and can improve digestion, while warning that dried fruit is more concentrated in sugars and calories and should be consumed in limited amounts.
Baghdad — According to media reports, health recommendations issued Wednesday emphasized the benefits of figs and dates as natural sources of dietary fiber and their potential to help improve digestion when included in the daily diet in moderate amounts.
The reports indicate that drying figs causes a large loss of water, which raises the concentration of fiber, natural sugars and calories per weight compared with fresh figs, noting that 100 grams of dried figs provides more fiber and calories than 100 grams of fresh figs.
Therefore the reports recommend eating dried figs and dates in small, pre-measured amounts to avoid excessive intake of sugars and calories, noting that combining moderate amounts of dried fruit with unsalted nuts makes a snack alternative to sweets.
The reports suggest several ways to include figs and dates in daily meals, such as adding them to oats or plain yogurt with walnuts or chia and ground flax seeds to benefit from fiber from varied plant sources.
The reports also noted using chopped figs in salads that contain lentils and grains or with roasted vegetables, and adding dates to brown rice dishes, chickpeas and salads to increase fiber content and add natural sweetness to meals.
They also pointed out that mixing figs or dates with legumes and whole grains increases the total fiber content of meals and is a way to diversify food sources.
Regarding increasing fiber intake, the reports recommended raising amounts gradually over about two weeks and distributing them across daily meals to reduce the likelihood of gas and bloating, while stressing the importance of drinking enough water to support bowel movement, soften stool and improve elimination.
