Are Figs Good for Cholesterol?

Partly: figs can support healthier cholesterol when they replace foods high in saturated fat, because that swap can lower LDL cholesterol and figs provide soluble fiber. However, eating figs has not been shown to lower LDL cholesterol in a clinical trial.

Can figs help with high cholesterol?

Figs can be a useful fruit choice as part of an overall cholesterol-conscious eating pattern. They are low in saturated fat, but they are not a proven cholesterol-lowering treatment on their own.

What figs replace matters. Choosing figs instead of a snack high in saturated fat can help improve the overall balance of your diet; adding figs without changing anything else may not have the same effect. For a wider look at dietary choices, see the best foods for high cholesterol.

How might figs affect cholesterol?

Figs contain soluble fiber. Some types of soluble fiber help reduce LDL cholesterol by binding bile acids in the gut, prompting the body to use cholesterol to make more bile acids. This is a general mechanism, not proof that the soluble fiber in figs lowers cholesterol at the amounts people eat.

Figs can also take the place of foods that contain more saturated fat. Reducing saturated fat as part of a balanced eating pattern can help lower LDL cholesterol, although the result depends on the rest of the diet too.

Figs do not need to be infused in water to be useful as food. Eating the fruit provides fiber; drinking the soaking water alone should not be assumed to provide the same amount. For another part of an overall eating pattern, see the best drinks for high cholesterol.

What does the research on figs and cholesterol show?

A randomized crossover trial of dried figs studied adults with elevated LDL cholesterol. Participants ate their usual diets with and without dried figs during separate periods. LDL cholesterol, HDL cholesterol and triglycerides did not differ significantly between the diets, even though soluble fiber intake was higher when participants ate figs.

A randomized crossover trial of mixed dried fruit compared a mixture containing figs with a carbohydrate-rich snack in adults with increased cardiometabolic risk. Cholesterol and other blood lipid levels did not differ between the two snack conditions. Because the mixture also contained plums, dates and raisins, the results cannot show what figs alone would do.

These trials do not establish that figs lower LDL cholesterol. They also do not mean that figs must be avoided: they show why it is more accurate to regard figs as a possible part of a balanced diet than as a targeted cholesterol remedy.

How can you include figs in a cholesterol-conscious diet?

Choose fresh or dried figs according to your preference, and use them in place of foods high in saturated fat rather than relying on them to offset those foods. For example, add chopped figs to plain oatmeal, or have figs with a small portion of unsalted nuts instead of a pastry.

A modest portion of dried figs can fit into a balanced eating pattern. Serving them from a dish instead of eating directly from the package can make the amount easier to manage.

Pairing figs with foods such as oats, beans, vegetables and unsalted nuts gives you more variety than depending on figs for fiber. If you are working on high cholesterol, a clinician or registered dietitian can help tailor the overall eating pattern to your needs.

Who should be careful with figs, and when should they see a doctor?

If you have diabetes or have been advised to manage your carbohydrate intake, remember that dried figs contain concentrated natural sugars. Ask your care team how to fit them into your meal plan, particularly if you monitor blood glucose.

If you have kidney disease and have been told to limit potassium, check with your clinician or dietitian about suitable portions. Avoid figs if you have a known fig allergy.

High cholesterol usually causes no symptoms, so a blood test and a clinician's assessment are important. Seek medical advice if you have high cholesterol or a family history of high cholesterol or early heart disease. If you take cholesterol medication, continue it as prescribed; do not replace it with figs.

Seek emergency help for chest pain, severe trouble breathing, or sudden stroke signs such as facial drooping, arm weakness or difficulty speaking. These symptoms need urgent assessment rather than a change in diet.