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Dates help with constipation: Fig vs. Date: What’s the Difference?

Fig vs. Date: What’s the Difference?

Fig vs. Date: What’s the Difference?

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By Kaitlyn Berkheiser — Updated on July 15, 2019

Figs and dates may seem quite similar, as they’re both easy to snack on and often eaten dried.

While they share some properties, these fruits also have very unique differences.

This article explores the main similarities and differences between figs and dates.

Although figs and dates may be sweet and fibrous, they’re two entirely different plants.

Dates are the fruit of the date palm tree (Phoenix dactylifera), while figs are harvested from the fig tree (Ficus carica) (1, 2).

Traditionally grown in the Middle East and North Africa, dates are cultivated in many tropical regions around the world today. While numerous varieties exist, popular kinds include Medjool and Deglet Nour (3, 4).

Figs are native to the Middle East but were also traditionally grown in Western Asia and the Mediterranean.

Technically speaking, figs are inverted flowers that require a special pollination process by fig wasps (5).

Both fruits can be enjoyed fresh or dried, but most dates and figs sold in the United States are dried due to their limited seasonality.


Although figs and dates may appear to be related, they’re two separate species of fruit with distinct botanical properties.

Though figs and dates come from different plants, they’re alike in their nutritional profiles.

A 3.5-ounce (100-gram) serving of either fruit, dried, provides the following nutrients (5, 6):

64 grams75 grams
48 grams63 grams
10 grams8 grams
1 gram0.4 grams
3 grams2.5 grams
14% of the RDI14% of the RDI
16% of the RDI14% of the RDI
20% of the RDI3% of the RDI

As you can see, these fruits have very similar calorie contents. Per serving, dates provide slightly more carbs and less fat than figs.

Both are an excellent source of dietary fiber and other important nutrients, such as potassium and magnesium. One 3.5-ounce (100-gram) serving of figs boasts an impressive 20% of your daily calcium needs.

Likewise, they’re a good source of antioxidants, which fight harmful free radicals in your body and may contribute to many of these fruits’ recognized health benefits (7, 8, 9, 10).


Dates and figs are similar in their nutritional makeup. They have similar carb and calorie contents and are an excellent source of fiber, potassium, and magnesium.

Differences in color and texture

While dates and figs may look similar at first glance, a closer inspection reveals differences in their appearance and texture.

Depending on the variety, fresh figs can be golden yellow to deep purple in color, while dried dates are usually deep brown with a reddish undertone.

Dates are ovular and wrinkled, somewhat resembling a large raisin, while figs are rounder and plump. Dried dates also tend to be much stickier than dried figs.

Another major difference is their mouthfeel. Figs boast hundreds of tiny seeds on the inside, which add a crunchy texture unlike the seedless and smooth flesh of dates.


The many seeds inside figs provide a crunchy texture, while dates are sticky. These fruits also differ in their coloring.

Dates taste much sweeter than figs

While both fruits are sweet, dates are markedly sweeter than figs — packing over 30% more sugar.

In fact, some varieties of dates, such as Medjool, have an almost caramel-like taste.

Meanwhile, you might find that figs have a flavor similar to that of berries (11).

Nonetheless, both fruits make a delicious snack bursting with sweetness.


Dates are noticeably sweeter than figs. While figs are described as having a berry-like flavor, particular varieties of dates may taste closer to caramel.

Dates and figs are tasty fruits with similar nutrient profiles.

While they both boast plentiful amounts of magnesium, potassium, and fiber, figs generally pack more calcium. Dates are higher in sugar but lower in fat.

What’s more, dates are sticky while figs are slightly crunchy due to their many seeds.

Both foods are commonly eaten dried and make a great addition to a healthy diet.

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By Kaitlyn Berkheiser — Updated on July 15, 2019

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Eating Dates for Constipation Relief: How Many Dates Should You Eat a Day?


Constipation is a common digestive issue that affects millions of people around the world. It’s characterized by infrequent bowel movements or difficulty passing stools. Eating dates can be an effective way to help relieve constipation, as they are high in fiber and other essential nutrients. But how many dates should you eat a day in order to get the most out of their constipation-relieving benefits? In this article, we’ll explore the benefits of adding dates to your diet and how many dates you should eat a day for constipation relief.

Benefits of Adding Dates to Your Diet

Dates are a naturally sweet fruit that have a chewy texture and are high in fiber, which makes them an ideal snack for those looking to relieve constipation. Here are some of the main benefits of adding dates to your diet:

Increased Fiber Intake

Dates are packed with dietary fiber, which helps keep your digestive tract running smoothly. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Just one date contains about 1.6 grams of fiber, so if you eat seven dates a day, you’ll get nearly 11 grams of fiber – almost half of what you need in a day.

Balanced Blood Sugar Levels

Dates are a low glycemic index food, meaning they won’t cause a spike in your blood sugar levels. This is important for those who suffer from diabetes, as it can help regulate their blood sugar levels. Eating dates can also help prevent spikes in your blood sugar levels after eating a meal, which can help reduce your risk of developing diabetes.

Improved Digestive Health

Dates are a good source of prebiotics, which are a type of fiber that can help improve your digestive health. Prebiotics feed the good bacteria in your gut, helping to promote overall digestive health and regularity.

How Many Dates Should You Eat a Day?

The amount of dates you should eat a day depends on your individual needs and caloric intake. Generally, it’s recommended to eat 4-7 dates a day in order to get the most out of their constipation-relieving benefits. However, it’s important to consider your overall caloric intake when eating dates, as they are high in calories. One date contains about 67 calories, so if you eat seven dates, you’ll be consuming about 469 calories.

What Happens When You Eat Too Many Dates?

Although dates are a healthy snack, it’s important not to overdo it. Eating too many dates can lead to digestive issues such as bloating, gas, and diarrhea. Additionally, eating too many dates can cause a spike in your blood sugar levels, which can be dangerous for those with diabetes.

The Best Types of Dates for Constipation Relief

The Best Types of Dates for Constipation Relief

When it comes to relieving constipation, there are two types of dates that are particularly beneficial: Deglet Noor and Medjool dates. Deglet Noor dates are smaller and sweeter than Medjool dates and are perfect for snacking. Medjool dates are larger, softer, and slightly more expensive than Deglet Noor dates. They are often used in baking and cooking.

Natural Constipation Remedies with Dates

Natural Constipation Remedies with Dates

In addition to eating dates as a snack, there are several natural remedies you can make using dates. Date syrup is a delicious and nutritious alternative to maple syrup or honey. To make date syrup, simply blend pitted dates with water until smooth. Date paste is another tasty remedy that’s great for topping oatmeal or yogurt. To make date paste, blend pitted dates with a small amount of hot water until smooth.

Nutritional Benefits of Eating Dates for Constipation Relief

Nutritional Benefits of Eating Dates for Constipation Relief

In addition to their high fiber content, dates are also a good source of essential vitamins and minerals. Eating dates can provide your body with vitamin B6, magnesium, and potassium, which are all important for maintaining regular bowel movements and digestive health. Vitamin B6 helps your body absorb carbohydrates, while magnesium and potassium help relax the muscles in your intestines, making it easier for waste to pass through.


Eating dates can be an effective way to help relieve constipation. Not only are dates high in fiber, but they are also a good source of essential vitamins and minerals that can help improve your digestive health. For best results, aim to eat 4-7 dates a day, but be sure to consider your overall caloric intake. With their naturally sweet flavor and myriad of health benefits, dates are a delicious and nutritious snack that can help keep your digestive system running smoothly.

Summary of Key Points

• Eating dates can help relieve constipation by increasing fiber intake, balancing blood sugar levels, and improving digestive health.
• Aim to eat 4-7 dates a day, but be sure to consider your overall caloric intake.
• Deglet Noor and Medjool dates are the best types of dates for constipation relief.
• Natural remedies with dates, such as date syrup and date paste, can also help relieve constipation.
• Eating dates provides your body with essential vitamins and minerals, including vitamin B6, magnesium, and potassium.

Final Thoughts on Eating Dates for Constipation Relief

Eating dates is a great way to help relieve constipation. With their naturally sweet flavor and multitude of health benefits, dates are an ideal snack for those looking to improve their digestive health. Be sure to consider your overall caloric intake when eating dates and remember to consult your doctor if you experience any digestive issues.

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The benefits of dates: useful properties and vitamins

An expert talks about the beneficial and harmful properties of dried fruit, as well as how to store and choose dates correctly.

Nutritional value and composition of dates

Elena Syurakshina

endocrinologist of the highest category, candidate of medical sciences, nutritionist

– Dates are the famous fruits of palm trees, which usually grow in the tropics. Since ancient times, these fruits have served as the main type of food in the countries of Africa and the Far East. Their size and color directly depend on the region in which the fruit ripened. They are eaten both raw and dried. Fresh fruits usually have a rather tart sweet taste and yellowish color, and after drying they acquire a rich sweet taste with a honey tint, the skin turns brown. In Russia, dried dates can be found on sale. So how are they useful?

  • Dates are indeed very nutritious fruits, they are rich in a variety of vitamins and minerals, so they can be a great sweet snack for those who care about health and want to avoid eating “empty calories” from confectionery.

  • Speaking about the benefits of dates for the body, you need to start with fiber. These dietary fibers are not digested by the body and act as a natural cleanser: they activate metabolism, help the gastrointestinal tract and allow toxins to leave the body in a timely manner. Another important point: fiber contributes to satiety, which means that after eating dates, you will not feel hungry for a long time.

  • Dates are exceptionally rich in silicon, just 30 g can give you the required daily intake of this vital element, which is essential for bone hardness, joint mobility, vascular elasticity and proper heart function, skin, hair and nail health.

  • Dates contain a lot of chromium, which is indispensable for the proper metabolism of fats in the body. A lack of chromium often leads to slower fat burning, overweight and obesity. Another important fact: chromium supports the functioning of the thyroid gland, is involved in the formation of immunity, which is especially important in the off-season.

  • Dates contain B vitamins, which are directly involved in the processes of cellular metabolism and energy metabolism. Important for the functioning of the central nervous system, brain, immune system. Without them, the normal activity of the circulatory and cardiovascular systems is impossible.

  • Magnesium is another essential element for the functioning of the nervous system. Among other things, it is very important for regulating the processes of sleep and wakefulness.

  • In addition, dates contain many other important elements – potassium, calcium, manganese, copper, selenium, iron, vitamin PP, vitamin K. All this makes the fruit an excellent and fairly affordable source of energy.

What are useful dates

Prolong youth. Dates are considered one of the richest sources of antioxidants for a reason. These substances protect cells from free radicals, which provoke harmful oxidative reactions and activate the aging process. Foods rich in antioxidants keep you young at the cellular level.

Activate immunity. Another important property of antioxidants is the ability to enhance the body’s own defenses and thus resist the harmful effects of viruses and bacteria.

Doctors have long been looking for a replacement for antibiotics, which have many side effects. It was possible to prove that some ingredients of natural products can eventually become a replacement for conventional medicines. For example, it was possible to prove that extracts from date palm leaves and fruit seeds have antibacterial activity.

Helps maintain bone health. Dates contain beneficial minerals (magnesium, potassium and calcium) that can prevent bone diseases, including osteoporosis.

Improve digestion. Dates are high in fiber, so they are recommended to be regularly included in the diet for those who often suffer from constipation. Foods rich in dietary fiber allow you to activate the work of the intestines and forget about unpleasant symptoms.

Why dates are useful for women

Important for skin, hair and nails. Due to the rich composition of nutrients and high content of antioxidants, dates can be called a natural vitamin complex that can support healthy hair and nails, preserve youthful skin.

Prevention of osteoporosis. It is no secret that with age, women lose the density of thin tissue. To maintain strong bones and prevent osteoporosis, a balanced diet is very important. Dates, which contain calcium, silicon, magnesium and other important elements, will provide the body with the necessary nutrition.

What are the benefits of dates for men

Prevention of cardiovascular diseases. Due to the high content of potassium and sodium, dates can be an excellent means of preventing heart disease.

Prevention of obesity. If you completely replace the usual desserts with a small amount of dates (no more than 100 g per day), you can reduce the calorie content of the diet and keep weight under control.

Increased libido. Since ancient times, dates have been considered a means of enhancing male potency, and modern research confirms this. Thanks to the composition, rich in vitamins and minerals, these sweet fruits can really be very beneficial for men’s health.

How dates can harm the body?

Despite the good nutritional properties and rich composition of nutrients, not everyone can eat dates. So, doctors do not recommend them to those diagnosed with irritable bowel syndrome. In this disease, dates can cause unpleasant symptoms from the gastrointestinal tract – mainly indigestion and bloating.

Allergy sufferers should also be careful: if you have not tried dates before, you should start with one small fruit and monitor the reaction.

Those who have digestive problems should not eat more than one or two dates at once, since the fruits contain sugar alcohol – sorbitol, which can provoke diarrhea.

It is also worth excluding dates from the diet with fructose intolerance. Diabetics are advised to consult a doctor before eating these sweet fruits: dates have a high glycemic index, and therefore they can cause quite sharp drops in blood sugar levels.

Can you eat dates every day?

If there are no contraindications, then dates can be eaten every day. The optimal amount depends on the total diet and calorie content, age, weight and metabolic characteristics of each person. It is important to understand that dates are a healthy, but quite high-calorie product. 100 g contains about 290 calories. Therefore, those who follow the weight should not eat more than 4-5 dates per day.

Is it possible to eat dates while losing weight?

Is it possible to include dates in the diet for those who want to lose weight? This question always causes a lot of discussion. With proper weight loss, the most important thing is a balanced diet. It is a reasonable, properly composed diet that allows you to get rid of extra pounds without harm to health and, no less important, to keep the result. Nutritionists have long known that severe restrictions only work for a very short time, and then provoke relapses.

Therefore, I will answer this way: for those who want to gradually lose weight and at the same time maintain the health and quality of the skin, you can eat dates in small quantities. Two or three pieces a day, best in the morning, as a snack. This will give you the opportunity to eat healthy sweetness, not feel rigid restrictions and ultimately become slimmer. Even better, if you add a few nuts to the dates during a snack. Slow carbs + fiber + protein is a great combination that will allow you to enjoy a rich taste, give a feeling of satiety and provide the body with useful elements.

How to choose dates

When choosing dates, the most reasonable thing is to focus on appearance. There should be no small sugar crystals on the skin. If they are, this suggests that the fruits were soaked in sugar syrup to increase the shelf life. Excess sugar, of course, we do not need.

The skin should be smooth, and the dates themselves should be fleshy. If the fruits look dry and shriveled, then they are likely not very fresh and will be less tasty than smooth ones.

It is better to buy dates in a package, and not by weight. So you can check the expiration date and be sure to choose a quality product.

It is best to store dates in a dark and dry place by placing them in a container with a vacuum lid. Be sure to wash fruits before use.

How to eat dates to get the maximum benefit from them

January 3, 2021

How to eat dates to get the most out of them

Date palm fruits can become a very valuable product only if used properly

Useful “fruits of life”

Dates are often considered almost sweet “candy”. They are especially afraid of those who follow the figure and refuse sweets.
However, these dried fruits should not be neglected.

Dates are rich in tryptophan, which is responsible for brain function and calms the nerves. So, by regularly snacking on dates, you can become smarter and worry less about trifles.

Dates should be in the diet of people who are fond of healthy eating

Don’t be afraid about the sugar content in them. Due to the fact that the sweetness of these fruits depends only on fructose and glucose, they will not harm the body, of course, within the framework of reasonable consumption.
This is what will happen to your body if you eat only three dates every day:

  1. The blood vessels will be cleansed
    Dates prevent the accumulation of calcium in the vessels, an excess of which can lead to blockage of the arteries and, as a result, to a stroke or heart attack.
  2. Liver will feel better
    Studies have shown that dates help support the liver. Daily consumption of these dried fruits in moderation helps to eliminate toxins, effectively cleanses the liver. Dates are effective as a prophylactic for cirrhosis and fibrosis.
  3. The cardiovascular system will become stronger
    Dates are good for the heart. Since these fruits are rich in potassium, they are especially effective in the prevention of cardiovascular diseases. Their regular use reduces the risk of strokes and heart attacks, reduces cholesterol levels.
  4. You will feel energized
    Like nuts, dates are an ideal natural energy booster. The sugars they contain give the body a boost of energy. At the same time, brain activity is stimulated by vitamins, so dates are an ideal energy snack that is even more effective when combined with nuts.
  5. Reduce your risk of bowel cancer
    Dates are great for stimulating digestion. They help with constipation, indigestion and other problems with the gastrointestinal tract. Thanks to the fiber and amino acids that help the body digest food, dates have a powerful “detoxifying” effect and reduce the risk of colorectal cancer.
  6. Get a natural pain reliever
    Magnesium in dates helps reduce pain and swelling. These fruits also have an antibacterial effect and fight infections in the body. Dates are a great addition to medicines.

Wash and eat dates properly!

Dates, like any dried fruit, must be washed before eating.

Abuse of dates threatens a number of health problems, from the risk of developing diabetes to dental problems.
Therefore, the optimal portion of dates is about three, in extreme cases, five pieces a day.
Remember to wash any dried fruit before eating. During transportation, they are treated with a special gas, it is not known under what conditions they were collected and where they were stored before they hit the counter.

How to properly wash dates before eating:

Remove from the package, put in a sieve and first simply moisten with warm running water;

Apply a special fruit cleaner or a little baby liquid soap to the sponge and rub the fruit lightly;

Rinse off the soap with warm running water, then rinse the dried fruit again;

Spread the dates on a dry towel and let them dry.

Healthy eating Zdorovye PP

May 26, 2023


Too frequent and quite tangible recent tremors in the Tuapse region have become a cause of concern and a topic of discussion not only among local residents. We asked Igor Podymov, Leading Researcher of the Southern Branch of the P.P. Shirshov Institute of Oceanology of the Russian Academy of Sciences (Gelendzhik), to comment on the situation.

Candidate of Technical Sciences Igor Podymov has been dealing with earthquakes for a long time. He voiced his vision of seismic phenomena not only in the Tuapse region, but in the world.

“Unfortunately, last night, at about 10 p.m., another earthquake of magnitude 4.6 occurred 10 km from Tuapse. In the sea, towards Gelendzhik. From Gelendzhik, the distance was 86 km. 30 hours before the earthquake there was a surge of radon And the satellite maps showed a splash cloud, the direction was from the center of the Black Sea towards Tuapse.0003

Read more

Joseph Ivanov

Suna Isakova, an oncologist at the SberHealth medical online service, spoke about this.

US scientists have previously found that abdominal pain, rectal bleeding, diarrhea, and iron deficiency anemia indicate an increased risk of colon cancer in people younger than 50 years of age.

“As the disease progresses, the symptoms that the patient had usually increase (pain is stronger, longer, more regular, blood volume may be larger), with an increase in the size of the tumor, defecation is difficult (constipation), there may be an increase in the abdomen in size, on examination sometimes you can palpate a mass in the abdominal cavity,” Isakova said.