Bamboo Shoots: Nutrients, Benefits, and More

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

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

Despite their recognition, chances are you’ll be uncertain whether or not this vegetable is wholesome and might be loved as a part of a balanced weight loss plan.

This article takes a more in-depth take 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 vegetation which can be featured in lots of varieties of Asian delicacies.

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

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

They might be discovered in lots of kinds, together with dried, contemporary, or canned. Before including them to recipes like stir-fries, curries, soups, and salads, they’re sometimes boiled, soaked, cooked, or pickled.


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

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

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

  • Calories: 64
  • Protein: 2.5 grams
  • Fat: 4.5 grams
  • Carbs: 5 grams
  • Fiber: 2 grams
  • Copper: 19% of the Daily Value (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 may see, they’re particularly excessive in copper, a mineral essential to your pores and skin well being, mind operate, 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 persistent 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.

May cut back levels of cholesterol

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

For occasion, one test-tube research confirmed that fibers extracted from this vegetable had highly effective cholesterol-lowering properties (7).

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

This could also 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 should even defend in opposition to points like hemorrhoids, diverticulitis, and colorectal most cancers (10).

According to test-tube analysis, bamboo shoots additionally act as a prebiotic, which means that they supply gasoline for the useful micro organism in your intestine (11, 12).

Research 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, sort 2 diabetes, despair, and weight problems (13, 14).

May assist weight reduction

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

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

According to a evaluate of 62 research, growing fiber consumption boosted weight loss and decreased stomach fats, even with out making every other weight loss plan modifications (15).

Emerging animal analysis additionally exhibits that these shoots might assist intestine well being to learn weight reduction.

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

That mentioned, 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 enhance weight reduction.

Fresh bamboo shoots comprise poisonous quantities of the cyanide taxiphyllin. However, completely different processing strategies vastly cut back their taxiphyllin content material, making them typically secure 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, which means that they might have an effect on your thyroid gland operate (19).

In one test-tube research, sure compounds extracted from bamboo shoots decreased the exercise of the thyroid gland cells answerable for producing thyroid hormones (20).

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

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

Therefore, you may safely take pleasure in cooked bamboo shoots sparsely as a part of a wholesome, well-rounded weight loss plan, even you probably have impaired thyroid operate.


Bamboo shoots comprise poisonous cyanide compounds and are thought-about goitrogenic. Fortunately, cooking them first means that you can take pleasure in them sparsely as a part of a balanced weight loss plan.

Fresh bamboo shoots are versatile and straightforward to organize.

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

Next, add them to salted, boiling water and prepare dinner them for at the very least 20–half-hour or as much as 2 hours at medium-low warmth. This helps take away the bitter taste and softens the feel.

You can use a skewer or toothpick to verify 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 can then slice them and add them to your favourite recipes.


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

Bamboo shoots are a preferred ingredient in lots of varieties 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 cholesterol levels.

However, it’s essential to prepare dinner them correctly to cut back their quantity of poisonous compounds and luxuriate in them sparsely as a part of a wholesome, well-rounded weight loss plan.

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