HOW TO TURN FIGS INTO A PROBIOTIC TREAT (FERMENTED FIGS)

We are delighted to present a highly interesting and informative article prepared by Nina, the author of the project Eno z naravo (One with Nature). In it, she shares a practical process, useful tips, and an explanation of why fermented figs are an excellent choice for anyone looking to enrich their diet with naturally probiotic food. Here is her article.

For more than twenty years, a fig tree has been growing in our garden, offering me each year that quiet autumn celebration – the moment when the fruit turns purple. For me, there’s nothing better than biting into a fresh, honey-like fig. But every year there also comes a point when there are simply too many. I don’t want to cook jam anymore. Dried figs bore me. And sugar? I’d rather leave it aside. This year I decided to do something completely different – I fermented the figs in brine.

At first, the idea seemed strange. Why would anyone put a sweet fruit into brine? But I tried. After a few days in the jar, the figs transformed. The taste became less sweet, more rounded, slightly tangy, and incredibly lively. Almost as if someone had filled them with new energy. And even more surprising – they also became naturally probiotic.

Fermentation in brine is an ancient preservation method that we are rediscovering today. It works in such a way that, in an oxygen-free environment with enough salt, beneficial bacteria dominate, especially lactic acid bacteria. These bacteria consume the sugars in the fruit and produce lactic acid. This way, figs not only last longer but also gain that precious microbiological diversity we know from fermented vegetables.

WHY FERMENT FIGS?

Interestingly, fermentation not only preserves the fruit but also nutritionally transforms it. During the process, certain absorption inhibitors such as phytates are broken down, making it easier for the body to access minerals like calcium and magnesium. Fermented figs are therefore easier to digest, while also retaining more biologically active compounds such as polyphenols. These act as natural antioxidants and benefit the cells by helping protect them from oxidative stress.

By their very nature, figs are already nutritionally rich. They contain quite a lot of fiber, which supports digestion and contributes to satiety. They are rich in potassium, which helps regulate blood pressure and fluid balance in the body, as well as magnesium, which supports muscle and nerve function. They also contain some calcium, important for bones, and vitamins K and B6, both of which play an important role in blood clotting and hormonal balance. Because of this combination of nutrients, figs are especially interesting for women, particularly after the age of 40, when bone support and hormonal stability become more relevant.

With fermented figs, however, another fascinating aspect comes into play – the effect on gut microbiota. When we talk about hormones, we don’t usually think of the gut, yet it’s precisely there that an important part of estrogen metabolism takes place. Its balance is connected to how the body processes and eliminates estrogens. Fermented food can support this diversity of microorganisms and thereby indirectly influence the hormonal system as well. It’s not a medicine or a direct hormone therapy, but one of the ways in which we can, through nutrition, create better conditions for inner balance.

THE PROCESS OF FERMENTING FIGS

The process is simple, but a few things must be done precisely.

It’s important to choose the right figs – ripe but firm, so they don’t fall apart during fermentation. The brine must be salty enough to promote the growth of good bacteria, but not too salty to overpower the taste of the fruit. I use non-iodized sea salt and boiled or filtered water to remove chlorine, which can inhibit fermentation. For one liter of water, I add about 25 to 30 grams of salt, depending on how many fresh figs I have. Sometimes I weigh everything together – figs, water, and any additions – and use two percent salt relative to the total mass, which is another reliable method.

To the jar I add a fig leaf, which, thanks to its tannins, helps keep the fruit firm and adds a delicate green note. I also like to add a cinnamon stick and a few cloves, which bring not only pleasant aroma but also a mild antimicrobial effect. Then I pour everything over with brine, weigh it down so that all the fruit is completely submerged, and leave it at room temperature.

The first changes begin after just two days, but I usually taste them on the third day. Once the figs become pleasantly tangy and fragrant, I move the jar to the fridge, where they continue to mature for another week or two. As long as they remain submerged, they can last for weeks in a cool place.

CREATING THE RIGHT CONDITIONS

When fermenting fruit, it’s also good to know: because fruit naturally contains a lot of sugar, there’s a chance that fermentation may move toward alcoholic fermentation. This happens when yeasts start to dominate, converting sugars into alcohol – which is not our goal. We can effectively avoid this by using brine with enough salt, fermenting without air access, and not letting the fermentation go on for too long.

The lactic acid bacteria we want will quickly take over if we give them good conditions – that’s why I make sure the figs are always submerged, the jar closed with an airlock, and the temperature stable. If signs of alcoholic taste or a wine-like smell appear, it means the fermentation has gone in the wrong direction. In that case, it’s best to start again, with firmer fruit and a more precise amount of salt.

USING FERMENTED FIGS

I use fermented figs as an accompaniment to cheese, slice them into salads, or eat them just like that, as an unusual snack. They carry something honeyed, something sour, something earthy – a flavor that is both familiar and wild at the same time. And at the same time, I know I’m not just eating food, but something alive, something that interacts with my body through its microorganisms.

For me, this is a new layer of flavor I would never have thought of, had I not simply tried it once. Maybe it’s not for everyone. But for those curious about different ways of preparing food.

Author of article and photos: Nina Kramberger, MA Cult., One with Nature