Which is best for gut health, blood sugar and antioxidants?

Figs are slightly better for gut health

Figs and dates may benefit gut health, thanks to their fiber content. But when comparing the two, fiber is a key factor, and figs come out on top with almost 10 grams of fiber per 100 grams, compared to 8 grams for dates.

Figs contain soluble and insoluble fiber, which aids digestion in different ways. Insoluble fiber adds bulk and helps food move efficiently through the digestive tract, while soluble fiber feeds beneficial gut bacteria and supports the production of short-chain fatty acids, which have anti-inflammatory effects throughout the body.

Dates still provide significant fiber and are considered supportive of digestive regularity, but their fiber content is slightly lower than figs in the same serving.

Dates may be better for blood sugar

These naturally sweet fruits fit perfectly into a balanced diet, even for those watching their blood sugar levels. They differ mainly in their carbohydrate content and how quickly they affect blood sugar levels.

For 100-gram servings, figs contain about 64 grams of carbs, including 48 grams of natural sugar, while dates are higher in carbs at 75 grams, with about 63 grams of sugar.

Despite their higher sugar content, dates generally have a low to moderate glycemic index (GI), usually between 35 and 55, depending on variety and ripeness. Studies in healthy adults and people with type 2 diabetes show that dates do not cause sudden spikes in blood sugar levels after meals.

Figs, on the other hand, have a slightly higher GI. Dried figs generally have a moderate GI of 51 to 61, meaning they can raise blood sugar faster than most common date varieties, but still less than many other high-carb foods.

Their sugar content and carbohydrate load contribute to this moderate impact.

Both are rich in antioxidants and micronutrients

Figs and dates contain antioxidants, but they shine in slightly different ways.

Dates are particularly rich in polyphenols, a type of antioxidant known to help fight inflammation and oxidative stress. These compounds may also play a role in supporting heart health, immunity, and healthy aging.

Figs also provide antioxidants, including flavonoids and carotenoids, but their greatest strength actually lies in their mineral profile. They contain more calcium, magnesium and potassium than dates.

This combination promotes strong bones, healthy muscle function and overall cardiovascular health. So if you’re looking to increase your mineral intake, figs offer a more balanced mix.

Additionally, figs contain more iron than dates, with about 2 grams per serving compared to 1 gram in dates. Although a small difference, it can make figs a useful option for supporting blood health and preventing iron deficiency, especially when included with other iron-rich foods.