Anjeer

Anjeer is the Hindi name for the fig, the fruit of Ficus carica, a small tree in the mulberry family (Moraceae). It is native to the Mediterranean and western Asia and has been cultivated for thousands of years (Mawa et al., 2013).

The fruit is soft and sweet, with many tiny edible seeds inside. It is eaten fresh when in season, but in India it is most often bought dried, as anjeer. Drying removes the water and concentrates the sugars, so dried figs are far sweeter and more energy dense than fresh ones.

In Ayurveda, anjeer is described as sweet in taste (Madhura rasa), cooling in potency (Sheeta virya) and sweet in its post-digestive effect (Madhura vipaka). It is understood to pacify Vata and Pitta, and it is traditionally valued as a mild laxative and a nourishing food for people who are weak or run down.

Anjeer is known by several names across India and beyond. The main ones are listed below.

• Botanical name: Ficus carica
• English: Fig, Common Fig
• Hindi: Anjeer
• Sanskrit: Anjeera, Phalgu
• Bengali: Dumur
• Tamil: Atti Pazham
• Telugu: Anjura, Atti Pandu
• Kannada: Anjura
• Malayalam: Atti
• Marathi and Gujarati: Anjir
• Arabic: Teen

Anjeer contains a number of naturally occurring plant compounds that researchers have studied (Mawa et al., 2013).

• Polyphenols and flavonoids: It includes quercetin, rutin and catechin, which show antioxidant activity in laboratory tests.
• Anthocyanins: The pigments that give dark-skinned figs their purple colour, concentrated mainly in the skin.
• Phenolic acids: Phenolic acids such as chlorogenic acid and gallic acid.
• Ficin: A natural enzyme found in the milky latex of the fig, which breaks down protein. It is also the reason some people react to figs.
• Furanocoumarins: These include psoralen and bergapten, found mainly in the leaves and the latex rather than the ripe fruit.
• Dietary fibre: Both soluble and insoluble, which is the basis of the fruit's traditional use for constipation.

The nutrition of anjeer changes a great deal once it is dried, because drying removes the water and concentrates everything else, including the sugar. Both are shown below so you can compare (U.S. Department of Agriculture, Agricultural Research Service, n.d.).

Anjeer has been traditionally valued for its potential medicinal properties. Some of these are supported by scientific research, while others require further clinical evidence.

• Antioxidant: may help protect the body's cells from damage caused by free radicals.
• Anti-inflammatory: may help ease inflammation in the body.
• Antimicrobial: is traditionally believed to help the body resist certain bacteria and fungi.
• Hepatoprotective: may help support healthy liver function, though further research is needed to confirm this in humans.
• Mild laxative: is traditionally believed to help ease bowel movement and support regularity.
• Hypoglycemic: is associated with helping support healthy blood sugar levels, though further research is needed to confirm this.

Anjeer is a nutritious fruit that fits well into a balanced diet. Its main benefits are described below. It is a food, not a treatment, so see a doctor about any ongoing health problem.

Supports Digestion and Eases Constipation

This is the best supported benefit. Dried figs are high in dietary fibre, at nearly 10 g per 100 g, which adds bulk to stools and helps them pass more easily. Soaking them overnight softens them further. This is the basis of the fruit's long traditional use as a gentle laxative (Sandhu et al., 2023).

Provides Potassium for Heart Health

Dried figs are a good source of potassium, at around 680 mg per 100 g. Potassium helps balance the effect of sodium in the body and supports normal blood pressure as part of a balanced diet. Figs are one contributor to this, not a treatment for blood pressure.

Contributes Calcium and Magnesium for Bones

Dried figs supply calcium and magnesium, two minerals involved in maintaining bone strength. A systematic review of Ficus carica and bone health found supportive results, though largely from laboratory and animal studies rather than human trials (Idrus et al., 2018).

Regulates Blood Sugar

Being naturally sweet, natural sweetness does not mean high sugar levels. They have a moderate glycemic index, making them an ideal fruit for people with diabetes. The relatively low glycemic index may help stabilise blood sugar levels, hence no sudden spikes. Adding figs to the diet would lead to better glycemic control and management of blood sugar overall.

Supplies Antioxidant Polyphenols

Figs contain polyphenols and flavonoids, plant compounds with antioxidant activity in laboratory studies (Mawa et al., 2013). Eating a variety of colourful fruits, figs among them, is a sensible way to include these compounds in the diet.

Promotes Weight Loss

Due to their high fibre content, anjeer owes much to its weight loss-inducing properties. These fill a larger part of the stomach and delay contraction, keeping one feeling full for longer. Therefore, figs are a superb snack that does not add many calories to indulge your cravings. Figs may support weight loss by helping control appetite.

Fertility and Reproductive Health

The benefits of anjeer for males include many related to improved fertility and reproductive health. Some advantages of figs to male fertility include supporting healthy sperm count and good motility, which may provide better reproductive function and possibly even general sexual health. Fig benefits for females involve supporting menstrual health and hormonal balance, acting as a source of iron and fibre, which can be beneficial during pregnancy. 

Supports Immunity 

Figs contain a lot of antioxidants. Such antioxidants support the reinforcement of the immune system. Figs help enhance immunity, fight infections and diseases, and promote general well-being. General well-being can be supported as the body's defence systems are maintained.

This section covers when anjeer is traditionally eaten, rather than what it does.

As a Daily Snack

Two to three dried figs are commonly eaten as a mid-morning or evening snack, often alongside almonds or walnuts, as a filling alternative to a sugary snack.

Soaked Overnight for Constipation

In many Indian households, dried figs are soaked in water overnight and eaten first thing in the morning. Soaking softens the fruit and is the traditional way of using it to ease constipation.

During Winter and Seasonal Change

Anjeer is traditionally eaten more in the colder months, often with warm milk, as a warming and nourishing food.

In Cooking and Sweets

Dried figs are used in Indian sweets such as barfi and halwa, and are added to desserts, salads and breakfast cereals.

As a Nourishing Food

In Ayurveda, anjeer is traditionally given as a nourishing food to people who are weak or recovering, because it is energy dense and easy to eat.

Anjeer is safe for most people as part of a normal diet, but a few groups should take care.

• Diabetes: Dried figs are roughly half sugar by weight. If you have diabetes, keep to a small portion, count it in your daily carbohydrate intake, and talk to your doctor or dietitian.
• Latex or fig allergy: Figs contain natural latex. If you are allergic to latex, or to birch pollen, you may react to figs. Stop eating them and seek medical advice if you notice itching, swelling or a rash.
• Blood-thinning medicines: Figs contain some vitamin K, which is involved in blood clotting. If you take warfarin, keep your intake steady rather than suddenly eating a lot, and tell your doctor.
• Irritable bowel syndrome: Dried figs are high in FODMAPs, a type of carbohydrate that can trigger bloating and cramping in people with IBS. Try a small amount first.
• Kidney disease: Dried figs are high in potassium. If you have been told to limit potassium, talk to your doctor before eating them regularly.
• Introduce them gradually: Because figs are high in fibre, eating a lot at once may cause bloating, wind or loose stools. Build up slowly and drink enough water.

This is general information and not medical advice. Speak to a doctor if you have a health condition or take regular medicine.

Anjeer can be eaten in several ways. Choose whichever suits you.

Soaking Dried Figs Overnight

Put two or three dried figs in a small bowl of water and leave them overnight. Eat them in the morning, and drink the water if you wish. Soaking softens the fruit, makes it easier to digest, and is the traditional method for easing constipation.

Eating Them as a Snack

Eat two to three dried figs on their own, or with a few almonds or walnuts, as a filling snack between meals.

Adding Them to Breakfast

Chop dried figs into porridge, oats, curd or breakfast cereal to add sweetness and fibre without adding sugar.

Serving Fresh Figs in Salads

When fresh figs are in season, slice them into a salad. They pair well with cheese, leafy greens and nuts.

Using Them in Indian Sweets and Baking

Dried figs are used in traditional sweets such as barfi and halwa, and can be added to cakes and biscuits in place of some of the sugar.

Foods Traditionally Eaten With Anjeer

Anjeer is often eaten alongside other foods in Indian households. The traditional pairings below are common.

Anjeer is a food, so there is no fixed dose. The amounts below are sensible daily servings. Adjust them to your overall diet, and speak to a doctor or dietitian if you have diabetes or a health condition.

• Children (2 to 12 years): 1 dried fig a day, chopped small or soaked to soften it. Whole dried figs are a choking risk for young children (Foundation Years,NHS Start4Life).
• Teenagers (13 to 18 years): 2 to 3 dried figs a day.
• Adults: 2 to 3 dried figs a day, or 2 to 3 fresh figs when in season. Two to three dried figs weigh about 25 to 30 g and give roughly 60 to 75 kcal.
• Elders: 2 to 3 dried figs a day. Soak them first if you find them hard to chew.
• If you have diabetes: keep to 1 or 2 dried figs and count them within your daily carbohydrate allowance.

Eating a lot more than this may cause bloating or loose stools because of the high fibre content.

Anjeer is safe for most people in normal amounts. The effects below can occur, usually from eating too many.

Digestive Upset

Because dried figs are high in fibre, eating too many may cause bloating, wind, stomach cramps or loose stools. Increase your intake gradually and drink enough water.

Allergic Reaction

Some people are allergic to figs, particularly those allergic to latex or birch pollen. Symptoms may include itching in the mouth, a rash, swelling or nausea. Stop eating them and seek medical advice if this happens.

Skin Reaction to Fig Sap

The milky sap of the fresh fig plant contains compounds that can irritate the skin and, in sunlight, cause a burn-like rash. This affects people handling fresh fig leaves or unripe fruit rather than those eating dried figs.

Extra Calories and Sugar

Dried figs are energy dense, at around 249 kcal and 48 g of sugar per 100 g. Eating them in large amounts adds significant calories and sugar to your diet.

Tooth Decay

Dried figs are sticky and sugary, and cling to the teeth. Rinse your mouth with water after eating them, particularly for children.

Anjeer is a food, so it does not interact with medicines in the way a drug does. Even so, discuss with your doctor if you eat a lot of figs and take any of the medicines below.

Diabetes Medicines

Dried figs are high in sugar and will raise blood glucose, not lower it. If you take insulin or diabetes tablets, count figs within your carbohydrate intake and monitor your blood sugar.

Blood Thinning Medicines

Figs contain a modest amount of vitamin K, which is involved in blood clotting. If you take warfarin, the important thing is to keep your intake steady rather than suddenly eating a large amount. Discuss with your doctor.

Blood Pressure Medicines and Potassium

Dried figs are high in potassium. If you take a potassium-sparing diuretic or have kidney disease, a large intake of potassium-rich foods may not be suitable. Speak to your doctor.

Note: This is general information. Always tell your doctor about major changes to your diet if you take regular medicine.

Storage of Anjeer

Fresh and dried figs are stored differently.

• For fresh figs, keep them in the refrigerator and eat them within two or three days. They bruise easily and spoil quickly.
• For dried figs, keep them in an airtight container in a cool, dry place away from sunlight.
• Once opened, dried figs keep for several months. Refrigerating them extends this further.
• Keep them away from moisture. Dried figs absorb moisture and may develop mould.
• A white powdery coating on dried figs is usually natural sugar coming to the surface and is harmless. Fuzzy or coloured growth is mould, so discard the fruit.

The main points to remember about anjeer are below.

• Anjeer is the fig, the fruit of Ficus carica, eaten fresh or, more commonly in India, dried.
• Its best supported benefit is easing constipation, soaking dried figs overnight is the traditional method.
• Dried figs are far sweeter and more energy dense than fresh, at about 249 kcal and 48 g of sugar per 100 g.
• A sensible serving is 2 to 3 dried figs a day. People with diabetes should keep to 1 or 2 and count them in their carbohydrate intake.
• Dried figs supply useful potassium, calcium and magnesium, but they are a weak source of iron.
• Eating too many may cause bloating, wind or loose stools. Avoid figs if you have a latex or fig allergy.
• Anjeer is a food and not a treatment for any condition. Discuss with your doctor about any ongoing health problem.

Disclaimer: This information is general and is not medical advice. Anjeer is a food and does not treat any condition. Speak to a doctor or dietitian if you have diabetes, kidney disease or another health condition.