The Benefits of Fig Powder and How to Add It to Your Diet

The Benefits of Fig Powder and How to Use It

Figs have been enjoyed around the world for thousands of years, praised for their sweet flavor and impressive nutrient profile. While fresh figs are delicious, fig powder provides a highly concentrated form of nutrients that can be easily added to foods and drinks.

Made from dehydrated, ground figs, fig powder contains fiber, potassium, calcium, iron, and beneficial plant compounds like anthocyanins. Adding just a teaspoon or two can provide a nutritious boost to smoothies, oatmeal, yogurt, baked goods, and more.

Keep reading to learn more about the many benefits of fig powder and creative ways to use it!

Nutrition Profile of Figs

Figs are packed with important vitamins, minerals, and antioxidants. A 1⁄4 cup serving of dried figs contains:

• 120 calories
• 3 grams protein
• 24 grams carbs
• 2 grams fiber
• 810 mg potassium (23% DV)
• 68 mg calcium (7% DV)
• 0.5 mg iron (3% DV)
• 24 mg magnesium (6% DV)
• 0.1 mg vitamin B6 (4% DV)
• 14 mg vitamin K (17% DV)
• Anthocyanins and polyphenols

Figs also contain prebiotics like inulin which promote good gut bacteria. With a deliciously sweet taste akin to brown sugar, it's easy to see why figs have been enjoyed for centuries.

Benefits of Fig Powder

Here are some of the top evidence-based benefits of using fig powder:

Rich in Antioxidants

Figs contain flavonoid antioxidants called anthocyanins which give figs their deep purple color. Anthocyanins have anti-inflammatory effects and may help lower blood pressure and risk of heart disease.

High in Fiber

Just two teaspoons of fig powder provides 4 grams of fiber, promoting digestive and heart health. Fiber also helps control blood sugar levels.

Good Source of Minerals

Figs offer a variety of minerals like calcium, magnesium, and potassium which are essential for bone health, muscle function, nerve signaling, and more.

Prebiotic Effects

The fiber and fructans found in figs act as prebiotics by feeding healthy gut bacteria. This can improve digestion and immunity.

Helps Lower Blood Pressure

Human and animal studies show that fig extract may lower blood pressure levels. Researchers believe this is due to the fiber, minerals, and bioactive compounds in figs.

Anti-Inflammatory Properties

The anthocyanins in figs possess anti-inflammatory abilities that may help reduce inflammation for conditions like arthritis, gout, asthma, and skin conditions.

Ways to Use Fig Powder

Here are some delicious ways to incorporate more fig powder into your diet:

Smoothies

Add 1-2 teaspoons of fig powder to smoothies. It goes well with vanilla, almond, yogurt and fruit flavors.

Oatmeal

Mix in 1-2 tsp of fig powder into your oats along with cinnamon, almond butter, chia seeds or banana.

Yogurt

Stir fig powder into plain Greek yogurt then top with granola, honey, fruit or coconut. It perfectly sweetens yogurt.

Baked Goods

Use fig powder in place of sugar in muffins, quick breads, scones and cookies. It works well with walnuts, oats, coconut and chocolate.

Pancakes & Waffles

Add 2 tsp of fig powder to the batter for fluffy pancakes and waffles. Top with fresh fruit, honey or syrup.

Energy Bars

Mix fig powder into homemade granola bars, protein bars or energy balls along with oats, nuts, and dried fruit.

Salad Dressings

Whisk 1 tsp fig powder into vinaigrettes and drizzle over greens, vegetables, chicken or fish.

Ice Cream

Make your own fig ice cream by blending fig powder with banana, coconut milk, vanilla, and frozen fruit.

Crackers & Bread

Add 2-3 tablespoons of fig powder per 2 cups of flour when making crackers or bread for natural sweetness.

How to Make Fig Powder

While you can purchase pre-made fig powder, making your own is simple. Here's how:

Ingredients

• 1 cup dried figs, stems removed

Instructions

1. Preheat oven to 200°F.
2. Chop dried figs into small pieces and spread evenly on a baking sheet.
3. Dehydrate for 2-3 hours, flipping halfway, until completely dried out.
4. Remove from oven and let cool completely.
5. Transfer figs to a high speed blender or food processor and blend on high into a fine powder.
6. Store fig powder in an airtight container for 3-4 months either at room temperature or the fridge.

Be sure to use soft and pliable figs rather than hardened ones for the most flavorful powder. Enjoy experimenting with adding this nutritious ingredient into both sweet and savory recipes!

Frequently Asked Questions

What do figs taste like?

Figs have a sweet, honey-like taste and smooth, soft texture when ripe. Their flavor is often described as a cross between raisins and brown sugar.

Are figs healthy?

Yes, figs are highly nutritious. They are a good source of fiber, potassium, antioxidants, and various vitamins and minerals. Figs may help lower blood pressure, control blood sugar, and promote digestive health.

What is fig powder used for?

Fig powder is versatile and can be used to sweeten and add nutrients to smoothies, yogurt, oatmeal, baked goods, salad dressings, ice cream, energy bars, and more. It's a healthy replacement for sugar.

How do you use fig powder?

Start with 1-2 teaspoons of fig powder at a time when adding it recipes. Fig powder works well in both sweet and savory foods. Mix it into smoothies, oats, yogurt, dressings, baked goods, pancakes, crackers, and anywhere else you want a nutritional boost.

Can I make fig powder at home?

Yes, you can easily make fig powder at home. Simply dehydrate chopped figs in the oven, then blend them into a fine powder in a blender or food processor. Store in an airtight container for up to 4 months.

FAQs

Is fig powder keto-friendly?

Figs do contain natural sugars, so fig powder is not keto-friendly if consumed in large amounts. However, using 1-2 teaspoons to add flavor and nutrients to foods like yogurt or smoothies can fit into a keto diet.

What does fig powder taste like?

Fig powder has a sweet, mildly earthy taste similar to raisins or dates. It can add nice fruitiness and subtle sweetness without overpowering other ingredients.

Can you bake with fig powder?

Yes, fig powder works wonderfully in baked goods. Use it to replace some or all of the sugar called for in muffin, bread, cookie and cake recipes.

How do you sweeten fig powder?

Since dried figs are already naturally sweet, you typically don't need to add more sweetener to fig powder. But if you want an extra sweet treat, you can mix in a little honey, maple syrup, coconut sugar or stevia.

Where can you buy fig powder?

Fig powder can be found at well-stocked grocery stores, health food stores, and online retailers like Amazon and Vitacost. Brands like Navitas Organics, Sun Potion, and Indus Organics make high quality fig powders.