Getting enough fiber is important for your overall health.
With almost 7 grams of fiber in a 3.5-ounce serving, including dates in your diet is a great way to increase your fiber intake (1).
Fiber can benefit your digestive health by preventing constipation. It promotes regular bowel movements by contributing to the formation of stool (3 Trusted Source).
In one study, 21 people who consumed 7 dates per day for 21 days experienced improvements in stool frequency and had a significant increase in bowel movements compared to when they did not eat dates (4 Trusted Source).
Furthermore, the fiber in dates may be beneficial for blood sugar control. Fiber slows digestion and may help prevent blood sugar levels from spiking too high after eating (5 Trusted Source).
For this reason, dates have a low glycemic index (GI), which measures how quickly your blood sugar rises after eating a certain food (6 Trusted Source).
reference: https://www.healthline.com/nutrition/benefits-of-dates#section2