Dry Fig Day

June 15. A day to remember the wrinkled, dark, sticky fruit that many undervalue. Dry fig day is an unofficial holiday created by dietitians and dried fruit producers. The goal is to promote this healthy product. In 2026, when healthy eating became a trend, dry figs experienced a second rebirth. They are added to salads, smoothies, meat dishes, and baked goods. But many still remember only its laxative effect. It's time to dispel myths and show dry figs from an unexpected side.

What is dry fig

Dry fig is dried plum (usually the varieties of Hungarian and Renklod). The drying process: fruits are blanched, cooled, then dried in ovens or in the sun. The result is a dark purple, almost black fruit with a pit or without. Taste - sweet, with a slight tartness. The aroma - smoky (if smoked). Dry figs are popular in cuisines around the world: in the US, they put them in pies, in Europe - in meat, in Russia - in compotes and fillings for kuliches.

Health benefits

Dry fig is a champion in fiber content (7 g per 100 g). It normalizes peristalsis of the intestines, helping with constipation (a mild laxative). It contains sorbitol, which enhances the effect. Antioxidants (flavonoids, carotenoids) fight aging and cancer. Potassium (732 mg) - for the heart and blood pressure. Vitamin K - for bones (prevention of osteoporosis). Vitamin B6 - for the nervous system. Boron strengthens bones and joints. Iron - for hemoglobin. Dry fig is beneficial for anemia, hypertension, avitaminosis. Of course, there is a lot of sugar (38 g per 100 g), but it is fructose, and it is not as harmful as refined sugar.

Who should not eat dry fig

Diabetics (in large quantities). People with irritable bowel syndrome (may cause gas formation). With obesity (calorific: 240 kcal per 100 g). With allergy to plums (rarely). Pregnant women - can, but not more than 5-6 pieces a day to avoid diarrhea.

How to choose quality dry fig

Color: evenly dark, without light spots. Gloss - there is, but not greasy (treatment with glycerin). Flesh - firm, not dry. Taste - sweet, without bitterness. Pit - easily separates. Cheap dry figs are often treated with sulfur dioxide (E220) for color and preservation - it is better to avoid such ones. Buy organic dry figs with the label "without sulfites".

Storing dry fig

In a cool dark place in a sealed container - up to 6 months. In the refrigerator - up to a year. You can freeze. Before consumption, wash and soak in warm water for 10 minutes.

Culinary ideas for Dry Fig Day

Classic: dry figs with walnuts, wrapped in bacon, baked in the oven. Salad: chicken, dry figs, cucumber, sour cream. Compote: dry figs, dried apricots, raisins. Smoothie: banana, dry figs, kefir. Baked goods: pie with dry figs and apples. Meat: beef or pork, stewed with dry figs and onions. Dessert: dry figs soaked in yogurt. Try dry figs as a filling for tarts. Don't be afraid to experiment.

How to celebrate Dry Fig Day

Buy a pack of quality dry figs. Soak, eat a few pieces. Prepare a dish according to the recipe. Treat colleagues at work. Post a photo of dry figs on social media and talk about their benefits. Give friends a jar of chocolate-covered dry figs (recipe is simple: melt chocolate, dip the dried fruit, freeze). Conduct a tasting of different varieties.

Myths about dry fig

Myth 1: dry fig causes strong laxative. Reality: mild, not like castor oil. Myth 2: dry figs cannot be eaten on a diet. Reality: you can, in moderate amounts (replacing sugar). Myth 3: dry fig is just dried plum, there is no difference. Reality: there are different varieties, and the taste differs. Myth 4: dry figs are smoked with chemicals. Reality: natural ones are smoked with smoke, but there are also chemical substitutes. Choose a trusted manufacturer.

Dry Fig Day is a great reason to pay attention to this superfood. It is affordable, cheap, and healthy. Don't ignore it. Buy a pack of dry figs today. And don't forget to wash fruits before eating.

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