What are figs benefits in pregnancy, and how should they be consumed?

Question

I’m currently pregnant and trying to ensure I get the best nutrition for myself and my baby. I’ve heard that figs are highly nutritious and beneficial during pregnancy, but I want to know more. What are figs benefits in pregnancy, and how should they be consumed for maximum benefits?

From what I’ve read, figs are rich in calcium, iron, and fiber, all of which are essential during pregnancy. Calcium helps with the baby’s bone development, while iron supports healthy blood circulation and prevents anemia. Is it true that figs also help with common pregnancy issues like constipation and heartburn?

I’ve also heard that figs contain natural sugars and antioxidants, which provide energy and support immunity. Are they better eaten fresh or dried during pregnancy, and does soaking them overnight improve their digestibility?

Another question I have is about portion sizes. How many figs should a pregnant woman consume daily to gain these benefits without overdoing it? Are there any risks, such as excessive sugar intake, that I should be aware of?

If anyone has included figs in their pregnancy diet, I’d love to hear your insights. Did they help with specific health concerns, and are there any recipes or combinations you recommend?

Dr Sujal Patil · Accepted Answer

Figs are indeed a nutritious fruit and can offer several benefits during pregnancy:

Benefits of Figs in Pregnancy:
Calcium: Figs help in the development of the baby’s bones and teeth.
Iron: They can support healthy blood circulation and help prevent anemia.
Fiber: Figs are excellent for relieving constipation, a common pregnancy issue.
Natural Sugars & Antioxidants: They provide a natural source of energy and help boost immunity, supporting overall health.
How to Consume Figs:
Fresh vs. Dried: Both fresh and dried figs are beneficial, but dried figs are more concentrated in nutrients, including fiber, calcium, and iron. Soaking dried figs overnight can make them easier to digest and enhance their nutritional value.
Soaked Figs: Soaking figs helps with digestibility and can reduce the risk of any bloating or discomfort.
Portion Size:
Recommended daily intake: 2-3 figs (fresh or dried) is a good amount, ensuring you get the benefits without excessive sugar intake.
Figs are relatively high in natural sugars, so it’s best not to overconsume, especially if you're monitoring blood sugar levels.
Risks:
While figs are healthy, eating them in moderation is key to avoid excessive sugar. For those with gestational diabetes or concerns about blood sugar, it’s best to consult your healthcare provider.
Personal Experience & Recommendations:
Many pregnant women find that figs help with constipation and provide a natural energy boost. You can add them to your diet by:

Eating them with yogurt or in smoothies.
Mixing them with nuts for a nutrient-dense snack.
Soaking overnight and eating them in the morning on an empty stomach for better digestion.
As always, consult your doctor before making any significant dietary changes during pregnancy, especially if you have specific concerns.

Dr. Ayush Varma · Answer

Absolutely, figs can be a great addition to your pregnancy diet. You're spot on about their being rich in calcium, iron, and fiber, all crucial during pregnancy. Calcium, especially, supports bone development for the baby, and iron is key for good blood circulation and combating anemia, which is common during this time. Plus, figs are really helpful in easing constipation due to their fiber content, and they can indeed soothe heartburn, thanks to their ability to aid digestion.

Now, when it comes to fresh or dried figs, both are fine really, although they do have slight differences. Fresh figs are more hydrating, as they contain higher water content, which can be nice in battling dehydration. Dried figs, however, are more concentrated in nutrients, including those natural sugars and antioxidants you're talking about, that can keep your energy levels up and boost immunity. Soaking dried figs overnight makes them easier to digest, activates certain enzymes, and can make nutrients more accessible.

As for portion size, moderation is the key. Eating around 3-4 figs a day should give you those benefits without going overboard on sugar. Keep an eye on your total sugar intake to avoid spikes, which isn't too hard if you're mindful. For some, eating a whole pack of dried figs might be tempting since they're sweet and all, but, you know, moderation is the best bet.

Some people say they love adding figs to their morning oats, with a bit of cinnamon or mixing them into salads for a sweet touch. You could try making a soaked fig smoothie too! Just blend together the figs with yogurt or a bit of almond milk, and you've got a nutritious drink.

Remember to listen to your body. If you start noticing any digestive issues, maybe tone it down a bit and consult your healthcare provider for personalized advice. They can guide you, especially if you have gestational diabetes or other concerns where sugar intake should really be watched more carefully.

If anyone else reading has tried figs during pregnancy, it'd be awesome to hear your experiences!

What are figs benefits in pregnancy, and how should they be consumed? - #10557

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