Bamboo isn’t just fast-growing, it may be a powerful new superfood hiding in plain sight.

Scientists are rethinking bamboo as a powerful new superfood

Anglia Ruskin University

Bamboo shoots may be far more than a crunchy side dish. A comprehensive review found they can help control blood sugar, support heart and gut health, and reduce inflammation and oxidative stress. Laboratory and human studies also suggest bamboo may promote beneficial gut bacteria and reduce toxic compounds in cooked foods. However, bamboo must be pre-boiled to avoid natural toxins.

The first-ever academic review focused on bamboo as a food has uncovered a wide range of possible health benefits. Researchers found evidence suggesting bamboo consumption may help regulate blood sugar, reduce inflammation, support digestive health, and provide antioxidant effects.

Bamboo is known as the fastest growing plant on the planet, with some species capable of growing up to 90cm in a single day. While China and India are the largest producers and bamboo shoots are already common in many Asian cuisines, the findings suggest bamboo could become an important food option for diets around the world.

Nutritional Profile of Bamboo Shoots

Bamboo shoots offer a strong nutritional profile. They are rich in protein, contain moderate amounts of fiber, and are naturally low in fat. Bamboo also provides essential amino acids, along with minerals such as selenium and potassium. In addition, it supplies several vitamins, including thiamine, niacin, vitamin A, vitamin B6, and vitamin E.

The review was carried out by researchers from Anglia Ruskin University (ARU) in England. It is the first study to bring together and analyze all existing research on bamboo consumption, covering both human trials (in vivo studies) and laboratory experiments conducted on human cells (in vitro studies).

Potential Benefits for Metabolic and Heart Health

According to the review, bamboo shoots may play a role in improving metabolic health. Human trials reported better glycemic control, suggesting bamboo could help regulate blood sugar levels, which is especially important for managing diabetes. Researchers also observed improvements in lipid profiles, a change associated with a lower risk of cardiovascular disease.

Digestive Support and Gut Health Effects

Bamboo contains several types of dietary fiber, including cellulose, hemicellulose, and lignin. These fibers have been shown to improve bowel function in human participants. Additional studies reported increased antioxidant and anti-inflammatory activity after bamboo consumption, along with reduced cell toxicity and improved cell viability.

Laboratory research further supported bamboo's nutritional value and antioxidant strength. These experiments also identified probiotic effects, indicating bamboo may help support gut health by encouraging the growth of beneficial bacteria.

Researchers also found that compounds found in bamboo can inhibit the formation of furan and reduce the production of acrylamide. Both substances are toxic chemicals that can form when certain foods are fried or roasted. This suggests bamboo could potentially be used to make some cooked foods safer.

Preparation Risks and Safety Concerns

Despite its benefits, the review also highlighted important safety risks. Some bamboo species contain cyanogenic glycosides, which can release cyanide if the shoots are eaten raw or improperly prepared.

One study also found that bamboo shoots may contain compounds that interfere with thyroid hormone production. This interference can increase the risk of developing goiter, a condition linked to multiple health complications. Both of these risks can be avoided by properly pre-boiling bamboo shoots before consumption.

What Researchers Say About Bamboo's Future

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."

Journal Reference:

1. Damiano Pizzol, Tobia Zampieri, Robert MacKinnon, Dong Keon Yon, Fiona Richardson, Guillermo F. López Sánchez, Susanna Caminada, Alessandro Bertoldo, Laurie Butler, Nicola Veronese, Pinar Soysal, Jae Il Shin, Lee Smith. Bamboo consumption and health outcomes: A systematic review and call to action. Advances in Bamboo Science, 2025; 13: 100210 DOI: 10.1016/j.bamboo.2025.100210