A first-of-its-kind academic review suggests bamboo shoots may support blood sugar control, heart and gut health, and antioxidant defenses. Researchers say the fast-growing plant could be a sustainable addition to diets worldwide, if prepared safely.
Bamboo, best known as panda food and a sustainable building material, may also deserve a place on your plate.
A new systematic review led by researchers at Anglia Ruskin University (ARU) in England suggests that eating bamboo shoots could support blood sugar control, heart health, gut health and the body’s natural defenses against inflammation and oxidative stress. The authors say the fast-growing plant has the potential to become a sustainable, nutrient-dense food source far beyond the Asian countries where it is already a staple.
The review, published in the journal Advances in Bamboo Science, is the first to pull together and analyze all available research on bamboo consumption and health. It covers both human trials, known as in vivo studies, and laboratory experiments on human cells, known as in vitro studies.
Bamboo is the fastest growing plant on Earth, with some varieties shooting up as much as 90 centimeters in a single day. China and India are currently the largest producers, and bamboo shoots are already widely used in traditional dishes across many parts of Asia. Until now, however, the health effects of eating bamboo had not been comprehensively assessed.
Nutritionally, bamboo shoots pack a lot into a low-fat package. According to the review, they are rich in protein and contain moderate levels of fiber, including cellulose, hemicellulose and lignin, which are important for healthy digestion. Bamboo also provides amino acids, minerals such as selenium and potassium, and a range of vitamins, including thiamine, niacin, vitamin A, vitamin B6 and vitamin E.
The studies examined in the review suggest that this nutritional profile may translate into meaningful health benefits.
Human trials reported improvements in glycemic control, meaning bamboo consumption was linked with better regulation of blood sugar levels. That is a key factor in managing diabetes and reducing the risk of related complications. The review also found evidence of improvements in lipid profiles, which could help lower the risk of cardiovascular disease.
As a source of dietary fiber, bamboo shoots were associated with better bowel function in human participants. Other human studies showed increased antioxidant and anti-inflammatory activity after bamboo consumption, along with lower cell toxicity and higher cell viability, which together point to a potential protective effect at the cellular level.
Laboratory studies on human cells reinforced these findings. In vitro research highlighted bamboo’s strong antioxidant properties and high nutritional value. It also revealed probiotic effects, suggesting that bamboo could support gut health by promoting beneficial bacteria in the digestive system.
Beyond direct health effects, bamboo compounds may even help make other foods safer. The review reports that certain bamboo components were found to inhibit the formation of furan and reduce the formation of acrylamide, both toxic chemicals that can develop when foods are fried or roasted at high temperatures.
Taken together, these findings point to bamboo as a promising candidate in the growing search for foods that can help address modern health challenges such as diabetes, heart disease and chronic inflammation, while also supporting more sustainable food systems.
Senior author Lee Smith, a professor of public health at ARU, emphasized both the promise and the practical considerations. He noted that bamboo is already widely eaten in parts of Asia and argued that it could play a much larger role globally.
“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,” Smith said in a news release.
That caution is crucial. The review identified serious risks associated with eating bamboo that has not been properly processed. Some bamboo species contain cyanogenic glycosides, compounds that can release cyanide if the shoots are eaten raw. Another study included in the review found that bamboo shoots contain substances that may interfere with thyroid hormone production, potentially increasing the risk of goiter, a condition linked to multiple health complications.
The good news is that both risks can be avoided with proper preparation. Pre-boiling the shoots correctly can remove or reduce harmful compounds to safe levels, making them suitable for consumption.
Smith and his colleagues also stressed that the evidence base is still relatively small, especially when it comes to studies involving people rather than cells in a lab.
“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,” Smith added.
For now, the researchers see their work as a starting point and a call to action. They hope the review will spur more rigorous clinical studies to test bamboo’s effects on blood sugar, cholesterol, gut health and other outcomes in diverse populations, and to determine safe, effective ways to incorporate bamboo into everyday diets.
As the world looks for foods that are both health-promoting and environmentally sustainable, bamboo stands out. It grows rapidly, requires relatively few resources and can be harvested without killing the plant, making it an attractive crop from a sustainability perspective. If future research confirms its health benefits and clarifies how best to prepare and eat it safely, bamboo could move from niche ingredient to global pantry staple.
For students and early-career researchers, the study also highlights a broader lesson: some of the most promising solutions to modern health problems may come from reexamining traditional foods with modern scientific tools. In the case of bamboo, that work is just beginning.
Source: Anglia Ruskin University