Constipation -- in which your bowel movements become infrequent, difficult or painful due to hard, constricted stools -- can make you uncomfortable, distracted and irritable. Insufficient dietary fiber is often the culprit; other causes include inadequate fluid intake, sedentary lifestyle and certain medications. Nutritionists and natural healers often recommend figs to alleviate constipation. High in beneficial fiber as well as being tasty and nutritious, figs may be just the thing to help get sluggish bowels moving again.
Features
Although individual habits can vary greatly, bowel movements that occur less than three times a week -- along with hard, dry stools -- generally indicate constipation. Other symptoms include straining excessively, a feeling that your bowels aren't fully emptied and a sensation of rectal blockage. In addition to insufficient fiber, fluids and exercise, certain medical conditions can cause constipation. If symptoms are severe and if bowel movements occur more than three days apart despite changes in diet and exercise, MayoClinic. com advises seeing your doctor. Also, seek care medical care right away if you have severe abdominal pain, bloody or pencil-thin stools, constipation alternating with diarrhea or unexplained weight loss. Your doctor may recommend lifestyle changes, such as eating a high-fiber diet and getting more physical activity. He may also recommend laxatives or stool softeners.
Fig Basics
Figs, botanically known as Ficus carica, are small, pear-shaped fruits with succulent flesh and a rich, sweet flavor with overtones of caramel. Popular varieties include Brown Turkey, Kadota and Black Mission. Four raw figs contain 1.50 g of protein, .60 g of total fat, 38.36 g of carbohydrates, 5.8 g of total dietary fiber and 32.52 g of natural sugars. Figs are low in fat, low in salt, high in fiber and cholesterol-free. Packed with antioxidants, vitamins, minerals and fiber, these nutritious little fruits contain a modest 37 calories apiece. High in calcium and potassium, figs also contain the trace minerals manganese, copper, iron, zinc and selenium, as well as the antioxidant vitamins A, E and K.
Benefits for Constipation
Figs are an excellent source of dietary fiber. Also called bulk or roughage, fiber can help relieve constipation by promoting the movement of material through the large intestine, while adding bulk, weight and softness to stools. All On Health endorses figs for constipation, reporting that they assist digestion by cleansing the intestine. MayoClinic. com suggests eating a serving of fruit, such as figs, at each meal. To get the maximum benefit from figs, eat the skins as well as the pulp; this is where the majority of the fiber is found. MayoClinic.com advises drinking plenty of water when you eat fiber-rich foods; this can soften stools and help them to pass more easily. In addition to promoting regularity, fiber-rich foods can help to regulate weight, lower cholesterol, stabilize blood sugar levels and help to prevent serious diseases such as diabetes, cancer, cardiovascular disease and strokes.
Selection and Use
Ripe figs can range in color from pale green to yellow to purplish-crimson, depending on the variety. To ensure good quality and freshness, select figs with intact, shiny skin and a yielding, soft -- but not mushy -- consistency. Avoid figs with bruises or signs of fungus. The fig should smell sweet and fragrant, with no whiff of mold. Figs should be eaten within two to three days of purchase; store them in a plastic zip pouch to ensure freshness.
