5 Science-Backed Reasons You Should Eat More Bamboo Shoots

Medically reviewed by Heather M. Duquette-Wolf, RD, CSSD Heather M. Duquette-Wolf Heather M. Duquette-WolfRD, CSSD facebook_icon
Written by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health Experience: 8 years
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Bamboo shoots are the edible shoots of several bamboo plant species. They are also called bamboo sprouts. Predominantly used in Asian countries, they add texture and bulk to dishes without piling on extra fat or calories. What’s fascinating about the shoots is the array of benefits they offer. You will know what they are as you read this article.

How Are Bamboo Shoots Healthy?

Bamboo shoots have a rich content of proteins, vitamins, minerals, and fibers and very low fat. Freshly collected bamboo shoots have a good amount of thiamine, niacin, and vitamins A, B6, and E. They contain high fiber and phytosterols that help reduce fat and cholesterol levels. This dietary fiber also regulates blood pressure and helps treat obesity and some forms of cancer (1).

There are many other ways the shoots can benefit you. We will look at them now.

How Can Bamboo Shoots Benefit You?

How Can Bamboo Shoots Benefit You

1. Can Help With Weight Loss

Studies show that bamboo shoots can suppress high-fat induced obesity effectively. The fiber in bamboo shoots has prebiotic properties – it modulates the gut microbiota and improves metabolism (2). Also, the fiber from bamboo shoots was more effective in suppressing weight gain than other fibers.

2. May Help Prevent Cancer

The lignins present in bamboo shoot fiber are reported to have anticancer properties (3). The shoots also possess phenolic compounds that exhibit antioxidant properties – these also contribute to cancer prevention (4).

The fiber in the shoots may help prevent colorectal cancer too (5). It can also enhance bowel functions in individuals.

3. Can Boost Heart Health

Bamboo shoots are rich in potassium, a heart-healthy mineral that regulates blood pressure levels (6). The fiber in the shoots may help lower excess cholesterol levels too.

Studies show that pharmaceutical preparations of today are using bamboo shoot extracts for controlling cholesterol (7).

Research shows that the potassium in bamboo shoots can steady your heartbeat – further enhancing your heart health (8).

4. Help Heal Wounds

Bamboo shoots are used for cleaning wounds and sores. Studies also show that bamboo leaves can help in cutaneous wound healing (9).

5. Treat Menstrual Problems

Regular intake of bamboo shoots was found to reduce problems related to reproductive health in women. The shoots are used by various local tribes to treat irregular menstrual cycle and infertility issues and reduce heavy bleeding post delivery and labor pain (10).

What makes bamboo shoots worth a try is their nutritional profile. They are quite low in saturated fat and sodium – two major threats to human health today. The shoots also have an incredible nutritional profile.

What Is The Nutritional Profile Of Bamboo Shoots?

Calorie Information
Amounts Per Selected Serving%DV
Calories40.8(171 kJ)2%
From Carbohydrate27.4(115 kJ)
From Fat3.8(15.9 kJ)
From Protein9.6(40.2 kJ)
From Alcohol0.0(0.0 kJ)
Amounts Per Selected Serving%DV
Total Carbohydrate7.9 g3%
Dietary Fiber3.3 g13%
Starch0.0 g
Sugars4.5 g
Fats & Fatty Acids
Amounts Per Selected Serving%DV
Total Fat0.5 g1%
Saturated Fat0.1 g1%
Monounsaturated Fat0.0 g1
Polyunsaturated Fat0.2 g
Total trans fatty acids~
Total trans-monoenoic fatty acids~
Total trans-polyenoic fatty acids~
Total Omega-3 fatty acids30.2 mg
Total Omega-6 fatty acids172 mg
Protein & Amino Acids
Amounts Per Selected Serving%DV
Protein3.9 g8%
Amounts Per Selected Serving%DV
Vitamin A30.2 IU1%
Vitamin C6.0 mg10%
Vitamin D~~
Vitamin E (Alpha Tocopherol)1.5 mg8%
Vitamin K0.0 mcg0%
Thiamin0.2 mg15%
Riboflavin0.1 mg6%
Niacin0.9 mg5%
Vitamin B60.4 mg18%
Folate10.6 mcg3%
Vitamin B120.0 mcg0%
Pantothenic Acid0.2 mg0%
Choline0.0 mg
Amounts Per Selected Serving%DV
Calcium19.6 mg2%
Iron0.8 mg4%
Magnesium4.5 mg1%
Phosphorus89.1 mg9%
Potassium805 mg23%
Sodium6.0 mg0%
Zinc1.7 mg11%
Copper0.3 mg14%
Manganese0.4 mg20%
Selenium1.2 mcg2%

Quite nutritious, isn’t it? Wouldn’t you want to include it in your diet? But how?

Top Bamboo Shoot Recipes For You

1. Spinach With Bamboo Shoots

What You Need
  • 1 lb. of fresh spinach
  • ¼ cup of bamboo shoots, finely shredded
  • ½ cup of peanut or vegetable oil
  • 1 ½ teaspoons of salt
  • 2 teaspoons of sugar
  1. Wash the spinach leaves thoroughly under cold water and drain properly.
  2. Heat the oil on a skillet on medium-high flame. Cook the bamboo shoots for about 45 minutes, stirring constantly.
  3. Add spinach and stir until they are wilted.
  4. Add the salt and sugar. Cook and stir for 2 more minutes.
  5. Transfer to a hot platter. Don’t add the liquid from the pan.

2. Pan-Seared Salmon With Green Curry Sauce

What You Need
  • A 13 ½-ounce can of coconut milk
  • 3 teaspoons of fish sauce
  • 3-4 tablespoons of Thai green curry paste
  • 1 tablespoon of freshly grated ginger
  • A 5-ounce can of bamboo shoots
  • ¾ cup of trimmed Honshimeji mushrooms
  • 10 grape tomatoes cut in half
  • Zest from half a lime
  • A 12-ounce salmon fillet with the skin on
  • Salt and pepper for taste
  • Olive oil, as desired
  1. Over low heat, in a medium saucepan, add the coconut milk, green curry paste, grated ginger, and fish sauce. Stir properly.
  2. Add the bamboo shots, grape tomatoes, lime zest, and mushrooms. Simmer for about 25 minutes.
  3. Season the salmon fillet properly with salt and pepper.
  4. Sear the fish skin side down for 3 minutes in a medium pan, over medium-high heat. Turn the heat off and flip the fish to cook the other side. Do this for about 2 minutes.
  5. You can serve the fish in a plate with sauce.

Simple yet tempting, aren’t they! This means you can include bamboo shoots in your routine every other day. But keep in mind – pregnant or breastfeeding women and individuals with a thyroid condition may need to stay away from bamboo shoots. Please consult your doctor before consuming it.


With almost no fat and sodium, bamboo shoots could be one of the healthiest foods on the planet. Why don’t you start including them in your diet today?
Did you eat bamboo shoots before? How did you like them? Do tell us by commenting in the box below!


Articles on thebridalbox are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. The nutritional facts of bamboo shoots and…”. International Scholarly Research Notices, US National Library of Medicine.
  2. Bamboo shoot fiber prevents obesity in…”. Scientific Reports, US National Library of Medicine.
  3. Bamboo shoots as a nutritive boon for…”. 3 Biotech, US National Library of Medicine.
  4. Nutritional properties of bamboo shoots…”. Horticulture International, Department of Horticultural Science.
  5. Effects of different types of dietary fiber…”. Journal of Nutritional Science and Vitaminology.
  6. Bamboo shoots”. Victoria State Government, Better Health Channel.
  7. Bamboo shoots: a novel source of nutrition and medicine”. Critical Reviews in Food Science and Nutrition.
  8. What are bamboo shoots”. Washington State University.
  9. Preliminary investigation for wound healing…”. Journal of Ayurveda and Integrative Medicine, US National Library of Medicine.
  10. The nutritional facts of bamboo shoots and…”. International Scholarly Research Notes, US National Library of Medicine.
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Heather M. Duquette-Wolf is a registered dietitian nutritionist and a certified specialist in sports dietetics with 13 years of experience. She has been the owner of HMD Nutrition in Scottsdale, Arizona since 1999. She started out in medical nutrition therapy and expanded her area of expertise to intestinal disorders, inflammatory disease and exercise nutrition.

Read full bio of Heather M. Duquette-Wolf
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