Figs are a safe and nutritious choice during pregnancy, offering a useful combination of fiber, calcium, iron, and potassium that supports both your health and your baby’s development. The NHS includes figs among its recommended fruits for pregnant women, and their nutrient density makes them a particularly smart snack when you’re trying to meet the increased demands of pregnancy.
What Figs Offer Nutritionally
Figs pack a surprising amount of nutrition into a small package. On a dry weight basis, figs contain roughly 17.8 grams of fiber and 6.3 grams of protein per 100 grams. Fresh figs are lower in concentration since they contain more water, providing about 2.9 grams of fiber per 100 grams. Dried figs are the more nutrient-dense option, but they also contain more sugar per serving, so a smaller portion goes further.
Beyond fiber and protein, figs supply calcium, iron, and potassium, three minerals that become harder to get enough of during pregnancy. Calcium supports your baby’s developing bones and teeth. Iron helps your body produce the extra blood volume pregnancy requires. Potassium plays a role in maintaining healthy blood pressure, which matters more as pregnancy progresses and the risk of complications like preeclampsia rises. A handful of dried figs won’t replace a prenatal vitamin, but as a whole-food source of these nutrients, they’re a meaningful addition to your diet.
Figs and Pregnancy Constipation
Constipation affects up to half of all pregnant women, driven by hormonal shifts that slow digestion and the physical pressure of a growing uterus on the intestines. This is where figs genuinely shine. Their high fiber content adds bulk to stool and helps move things along. But figs do more than just supply fiber. Animal research has shown that fig extract enhances the natural wave-like contractions of the intestine by increasing serotonin levels in the gut, which is the same chemical messenger that triggers your digestive tract to push food forward.
A randomized controlled trial tested a fig-based syrup on pregnant women with functional constipation and found it effective at improving symptoms. While the study used a syrup formulation rather than whole figs, the underlying mechanism is the same: the combination of soluble fiber and the fruit’s natural compounds works together to promote regularity. Eating two or three dried figs as a daily snack is a gentle, food-based approach to a problem that many pregnant women prefer not to treat with medications.
Vitamin B6 and Nausea
Figs contain small amounts of vitamin B6, a nutrient with proven benefits for pregnancy nausea. In a double-blind, placebo-controlled study, women who took vitamin B6 every eight hours for three days saw significantly greater improvement in nausea compared to the placebo group. Only 8 out of 31 women in the B6 group were still vomiting after treatment, compared to 15 out of 28 in the placebo group.
That said, the study used 25-milligram doses of supplemental B6, which is far more than you’d get from eating figs alone. Figs won’t replace a B6 supplement if your nausea is severe, but they contribute to your overall intake. And because figs are mild in flavor, easy to digest, and naturally sweet, they’re one of those foods that many women find they can tolerate even when other foods seem unappealing.
How Many Figs to Eat
There’s no specific clinical guideline for how many figs pregnant women should eat per day. The NHS recommends eating at least five portions of fruit and vegetables daily during pregnancy and lists figs among its suggested dried fruit options. A standard portion of dried fruit is about 30 grams, which works out to roughly three or four dried figs. One or two fresh figs counts as a portion as well.
Sticking to one portion of dried figs per day is a reasonable target. Dried figs are calorie-dense and high in natural sugars, so eating large quantities can add up quickly. If you’re managing gestational diabetes or monitoring your blood sugar, you’ll want to be especially mindful of portion size and pair dried figs with a source of protein or fat (a few nuts, for example) to slow down the sugar absorption.
Potential Side Effects
The most common issue with eating too many figs is digestive upset. The same high fiber content that relieves constipation can tip over into diarrhea if you overdo it. Start with a small serving and increase gradually if your body handles it well.
There’s also a cross-reactivity risk if you have a known allergy to rubber latex or birch pollen. Figs contain proteins that are structurally similar to those allergens, so they can trigger reactions in sensitive individuals. Symptoms typically include itching or swelling around the mouth, but more serious reactions are possible. If you’ve never eaten figs before and have either of these allergies, try a small amount first.
Eating very large quantities of figs may cause a drop in blood sugar levels, which is worth noting during pregnancy when your body is already working to regulate glucose more carefully. At normal serving sizes, this isn’t a concern for most women.
Fresh vs. Dried Figs
Both forms are nutritious, but they differ in practical ways. Fresh figs are lower in sugar and calories per fruit, have a milder flavor, and contain more water, which contributes to hydration. They’re also highly perishable, lasting only a few days in the refrigerator. Dried figs are shelf-stable, portable, and far more concentrated in both nutrients and calories. Gram for gram, dried figs deliver roughly three to four times the fiber, iron, and calcium of fresh figs simply because the water has been removed.
For everyday convenience during pregnancy, dried figs are hard to beat. Toss a few in a bag with some almonds for an easy snack that covers fiber, calcium, healthy fat, and protein in one handful. Fresh figs are a great choice when they’re in season (typically late summer through early fall), especially if you’re watching your sugar intake and want a larger, more hydrating snack for fewer calories.