Metabolic, Gut and Heart Health Benefits Are Bamboo Shoots the New Superfood?

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A comprehensive new review suggests that bamboo shoots could offer a wide range of health benefits, from improved blood sugar control and gut health to antioxidant and anti-inflammatory effects.

The world’s first academic review into bamboo consumption has identified a surprising range of health benefits, including helping control blood sugar, fighting inflammation, improving gut health and acting as an antioxidant.

Bamboo is the fastest growing plant on earth, with some varieties growing up to 90cm per day. China and India are the world’s largest producers and although bamboo shoots are already a staple in many Asian diets, the new research indicates it could have an important role to play in diets worldwide.

Bamboo is packed with protein, has moderate levels of fibre, is low in fat, contains amino acids, selenium and potassium, and is a natural source of vitamins such as thiamine, niacin, vitamin A, vitamin B6 and vitamin E.

The review, which involved researchers from Anglia Ruskin University (ARU) in England, is the first to collate and analyse all published research into bamboo consumption, including human trials (in vivo studies) and laboratory experiments on human cells (in vitro studies).

The research suggests bamboo shoots could help improve metabolic health. Trials reported better glycaemic control meaning bamboo may help regulate blood sugar levels, a key factor in managing diabetes, and improvements in lipid profile, which could reduce the risk of cardiovascular disease.

As a source of dietary fibres, including cellulose, hemicellulose and lignin, bamboo has also been shown to improve bowel function in humans.

Human studies also showed an increase in antioxidant and anti-inflammatory activity, lower cell toxicity and increased cell viability following the consumption of bamboo.

In vitro research demonstrated bamboo’s high nutritional value and strong antioxidant properties, and revealed probiotic effects, suggesting it could support gut health by promoting beneficial bacteria.

Bamboo compounds were also found to inhibit the formation of furan and reduce the formation of acrylamide. These are toxic chemicals that can develop when certain foods are fried or roasted, which indicates bamboo could be used to make other foods safer.

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However, the review identified serious risks associated with consuming bamboo that hasn’t been correctly prepared, as some species contain cyanogenic glycosides, which can release cyanide if eaten raw.

Additionally, one study found that bamboo shoots contain compounds that may interfere with thyroid hormone production, increasing the likelihood of developing goitre, which is associated with multiple health complications. Both risks can be avoided by correctly pre-boiling the shoots.

Senior author Lee Smith, Professor of Public Health at Anglia Ruskin University (ARU), said: “Bamboo is already commonly eaten in parts of Asia and it has huge potential to be a healthy, sustainable addition to diets worldwide – but it must be prepared correctly.

“The multiple health benefits we identified, including its potential to tackle modern health challenges like diabetes and heart disease, are likely due to the nutritional content of bamboo and its extracts, with bamboo rich in proteins, amino acids, carbohydrates, minerals and vitamins.

“Our review shows bamboo’s clear promise as a possible ‘superfood’, but there are also gaps in our knowledge. We could only find four studies involving human participants that met our criteria, so additional high-quality human trials are necessary before we can make firm recommendations.”

Original Article: Bamboo consumption and health outcomes: A systematic review and call to action; Advances in Bamboo Science; DOI:10.1016/j.bamboo.2025.100210

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