Bamboo shoots are a typical ingredient in lots of Asian dishes.

They’re usually loved boiled or canned and boast a crisp texture and gentle, earthy taste.

Regardless of their reputation, chances are you’ll be uncertain whether or not this vegetable is wholesome and will be loved as a part of a balanced weight-reduction plan.

This text takes a more in-depth have a look at the analysis to find out whether or not bamboo shoots are good for you.

Bamboo shoots are the edible shoots of bamboo crops which are featured in lots of sorts of Asian delicacies.

It’s estimated that there are as much as 1,500 species of bamboo worldwide. Sure species like Bambusa vulgaris and Phyllostachys edulis are among the many commonest sorts utilized in cooking (1)

The shoots are usually peeled earlier than consumption, as the outside has a woody, thick texture that may be tough to chew.

They are often discovered in lots of kinds, together with dried, recent, or canned. Earlier than including them to recipes like stir-fries, curries, soups, and salads, they’re usually boiled, soaked, cooked, or pickled.


Bamboo shoots are the edible shoots of bamboo crops, normally boiled, soaked, cooked, or pickled and loved in a wide range of dishes.

Bamboo shoots are extremely nutritious and comprise a very good quantity of fiber, copper, and nutritional vitamins B6 and E in every serving.

One cup (155 grams) of cooked bamboo shoots incorporates (2):

  • Energy: 64
  • Protein: 2.5 grams
  • Fats: 4.5 grams
  • Carbs: 5 grams
  • Fiber: 2 grams
  • Copper: 19% of the Each day Worth (DV)
  • Vitamin B6: 14% of the DV
  • Vitamin E: 9% of the DV
  • Vitamin Okay: 3% of the DV
  • Riboflavin: 3% of the DV
  • Thiamine: 3% of the DV
  • Phosphorus: 3% of the DV
  • Potassium: 3% of the DV
  • Iron: 3% of the DV

As you’ll be able to see, they’re particularly excessive in copper, a mineral vital to your pores and skin well being, mind perform, and extra (3, 4).

The shoots are additionally an incredible supply of vitamin B6, a water-soluble vitamin concerned in over 140 biochemical reactions inside your physique’s cells (5).

Plus, consuming bamboo shoots boosts your consumption of vitamin E, which acts as a strong antioxidant that protects in opposition to irritation and power illness (6).


Bamboo shoots are low in energy and wealthy in fiber, copper, and vitamin B6 and E.

Bamboo shoots have been related to a number of potential well being advantages.

Might scale back levels of cholesterol

Some research recommend that bamboo shoots might assist scale back your levels of cholesterol to enhance coronary heart well being.

As an example, one test-tube examine confirmed that fibers extracted from this vegetable had highly effective cholesterol-lowering properties (7).

Plus, a small, older examine from 2009 amongst 8 wholesome girls discovered that consuming 12.7 ounces (360 grams) of bamboo shoots considerably decreased ranges of complete and LDL (unhealthy) ldl cholesterol after 6 days, in contrast with these following a management weight-reduction plan (8).

This can be as a result of soluble fiber present in bamboo shoots. Soluble fiber absorbs water within the intestine and has been linked to decreased levels of cholesterol (9).

Promotes intestine well being

Bamboo shoots are an incredible supply of fiber, with 2 grams in every 1-cup (155-gram) serving (2).

Fiber can promote regularity and will even defend in opposition to points like hemorrhoids, diverticulitis, and colorectal most cancers (10).

In line with test-tube analysis, bamboo shoots additionally act as a prebiotic, that means that they supply gas for the helpful micro organism in your intestine (11, 12).

Analysis exhibits that your intestine microbiome might play a central function in well being and illness and will assist forestall circumstances like coronary heart illness, most cancers, kind 2 diabetes, melancholy, and weight problems (13, 14).

Might help weight reduction

Bamboo shoots are low in energy however excessive in fiber, making them an incredible addition to a wholesome weight reduction weight-reduction plan (2).

Fiber will help gradual abdomen emptying to assist maintain you feeling fuller for longer between meals (10).

In line with a evaluate of 62 research, rising fiber consumption boosted weight reduction and decreased stomach fats, even with out making some other weight-reduction plan modifications (15).

Rising animal analysis additionally exhibits that these shoots might help intestine well being to profit weight reduction.

For instance, one examine discovered that feeding bamboo shoot fiber to mice on a excessive fats weight-reduction plan helped defend in opposition to weight acquire by enhancing intestine microbiome well being (16).

That stated, extra research are wanted to substantiate its potential advantages for people.


Some analysis means that bamboo shoots might assist decrease levels of cholesterol, enhance intestine well being, and improve weight reduction.

Contemporary bamboo shoots comprise poisonous quantities of the cyanide taxiphyllin. Nevertheless, totally different processing strategies vastly scale back their taxiphyllin content material, making them usually protected for consumption (17).

To cut back the quantity of taxiphyllin, the shoots have to be boiled or soaked and dried previous to consumption (18).

Bamboo shoots are additionally thought-about goitrogenic, that means that they could have an effect on your thyroid gland perform (19).

In a single test-tube examine, sure compounds extracted from bamboo shoots decreased the exercise of the thyroid gland cells liable for producing thyroid hormones (20).

Happily, getting sufficient iodine and selenium in your weight-reduction plan will help forestall thyroid dysfunction (21, 22).

Cooking meals may also deactivate sure enzymes and reduce what number of goitrogens stay (23).

Subsequently, you’ll be able to safely get pleasure from cooked bamboo shoots carefully as a part of a wholesome, well-rounded weight-reduction plan, even if in case you have impaired thyroid perform.


Bamboo shoots comprise poisonous cyanide compounds and are thought-about goitrogenic. Happily, cooking them first means that you can get pleasure from them carefully as a part of a balanced weight-reduction plan.

Contemporary bamboo shoots are versatile and simple to organize.

To get began, peel them and take away the fibrous outer layers.

Subsequent, add them to salted, boiling water and prepare dinner them for not less than 20–half-hour or as much as 2 hours at medium-low warmth. This helps take away the bitter style and softens the feel.

You should utilize a skewer or toothpick to test whether or not they’re prepared. Ideally, the skewer ought to undergo with out resistance. If the shoots are prepared, take away them from the water and allow them to cool. You possibly can then slice them and add them to your favourite recipes.


Bamboo shoots are simple to organize. Merely peel, boil, slice, and add them to your favourite recipes.

Bamboo shoots are a well-liked ingredient in lots of sorts of Asian delicacies.

They’re wealthy in vitamins and could also be related to a number of well being advantages, together with elevated weight reduction, improved digestive well being, and decreased levels of cholesterol.

Nevertheless, it’s vital to prepare dinner them correctly to cut back their quantity of poisonous compounds and luxuriate in them carefully as a part of a wholesome, well-rounded weight-reduction plan.


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