Figs have provided sugar in the Mediterranean diet for at least 6,000 years. Traditionally, figs were ripened by rubbing their skin with oil, which stimulates production of the maturing agent, ethylene. American fig growers no longer follow this practice, as it detracts from the taste of the fruit.
Because frsh figs typically bruise easily and spoil rapidly, most are drued or canned. Although high in calories (260 in 5 pieces), dried figs are a highly nutritious snack food, contributing about one-fifth of the Recommended Daily Allowances (RDAs) of calcium, iron, and magnesium, as well as 5g of fiber, more than 75% of potassium and reasonable amounts of vitamin B6 and folate. Consuming fig with a citrus fruit or another source of vitamin C will increase the absorption of their iron.
Fresh California figs are available only for a short period of time after they are harvested in late summer or early fall. Although expensive, their delicate flavor and high nutrient content are worth a splurge. Examine the figs carefully before buying them, however; the fruit should be soft but not mushy, with no bruises or signs of mold.
Both fresh and dried figs are high in pectin, a soluble fiber that helps lower blood cholesterol. Figs may also have a luxative effect, so they are especially beneficial to people who suffer from chronic constipation, in others, however, overindulging can provide diarrhea.
Fig bars are more nutritious and lower in fat and sugar than most cookies; 2 bars contain less than 100 calories. Because their fruity centers tend to stick to teeth (like plain dried figs), it's important to brush after eating.