I’m sitting here enjoying a giant bowl of chia pudding with soaked muesli, topped with fresh fruit and nuts. While the base of this breakfast is typical for me, my toppings are always seasonal.

In addition to the usual peaches and strawberries, I’m crushing on figs. Figs are most familiar in dried or cookie form. Many people have never tried—or even know to buy—fresh figs. The sweet taste of a fresh fig reminds me a lot of a plum, with berry undertones thanks to the seedy texture. Here on the East Coast we’re finally enjoying fig season. I recommend you go straight to your local market and pick up a container before they’re gone. Fresh figs don’t last long, but they are worth every penny.

Nutritionally, here’s why figs are worth incorporating into your diet.

  • Fiber: Figs are incredibly rich in both soluble and insoluble fiber, which means you get both digestive regulation and blood sugar stability.
  • Minerals: Specifically magnesium, manganese, calcium, and potassium. They all have electrolytes that help (especially the athlete) regulate cellular activity, cardiovascular health, bone health, and blood pressure. Calcium is especially important for we running girls as we age.

As a runner, I suggest incorporating figs after a workout rather than before a workout, primarily because of the fiber. If you have a stomach of steel, you might be fine adding fresh (or dried) figs to your prerun or midrun fuel plan, but for those of us with more sensitive tummies, any amount of fiber is too much before or during a run!

While the fiber might not be ideal before the workout, the fiber in figs is perfect for postrun nourishment. Figs will give you a carbohydrate that digests more slowly, refueling your lost glycogen stores without spiking your blood sugar.

For immediate post-workout replenishment and a jump-start on recovery, enjoy one fresh fig with 1 Tablespoon of almond butter or three dried figs with 15 raw almonds (to get that ideal 4:1 carb-to-protein ratio).

For a satisfying recovery meal, try topping a chia pudding, oatmeal, muesli, or smoothie bowl with fresh figs. Alternatively, use figs in place of jam or banana in a toasted nut butter sandwich. Or try a more savory option like this fig and cashew cheese toasts.

How do you enjoy figs?