Valley Fig Growers

Take Little Steps

add fiber gradually to allow time for your digestive system to adapt. Try adding a few grams, about 2-3, of dietary fiber each day, along with drinking more water. Each fig has about 1-1.5 grams of fiber, depending on the size.

Check the Label

every little bit helps. The best sources of fiber have at least 5 grams of fiber per serving.

The Nutrition Facts panel tells you the amount of dietary fiber in each serving, as well as the %DV of fiber that food contains. Compare foods and choose the ones with higher fiber.

• 5% DV or less is low in fiber
• 10% DV or more is a good source of fiber (2.5 grams per serving)
• 20% DV or more is high in fiber (5 grams/serving)

Top It Off

sprinkle chopped figs on top of cereal, spoon poached figs over frozen yogurt.

Make Snacks Count

dried fruit and nuts make a portable, easy, healthful way to add fiber to your day. Check out Blue Ribbon Orchard Choice snack bags at the Growers Store.

Keep ‘Em Handy

in your desk drawer, in the gym bag, in the glove compartment, in your backpack, on the counter. Reach for figs when you’re hungry.

Eat fruits and vegetables instead of drinking juice

fruits and vegetables have more fiber than their counterpart juice

Add some fiber to every meal

add diced figs and chopped nuts to cereal or spread fig jam on whole wheat toast; stir some chopped figs into tuna or chicken salad or make a Mediterranean spread and keep in the refrigerator to liven up turkey sandwiches; stir figs into whole grain side dishes, add sliced figs to green and fruit salads.

Choose recipes with fiber-rich ingredients

visit our recipe section and enjoy a wide variety of recipes that provide dietary fiber in varying amounts.