Bamboo Shoots’ Science-Backed Benefits for Gut and Heart Health

People have been consuming bamboo for some 3,000 years — with the use of edible bamboo shoots in dishes dating back to ancient China — yet somehow, the first academic review of its health outcomes was not published until late 2025. The good news for bamboo enthusiasts? The wait was well worth it. 

In November, an international research team — including researchers from Anglia Ruskin University in Cambridge, England — published their meta-analysis in the appropriately named journal Advances in Bamboo Science. As the researchers explained in a statement about their work, it is the “first study to bring together and analyze existing research on bamboo consumption, covering both human trials (in vivo studies) and laboratory experiments conducted on human cells (in vitro studies).”

In this analysis, they identified a “wide range” of possible health benefits, including bamboo’s potential to help regulate blood sugar, reduce inflammation, and support digestive health.

Across the 16 studies they analyzed, the team found research supporting bamboo’s potential to improve metabolic health, which was uncovered in a human trial that reported improved “glycemic control.” The authors explained that this may mean that consuming bamboo — a drought-tolerant plant — could help you better regulate blood sugar levels. In a separate small study, researchers also observed its potential to improve lipid profiles, which could indicate its ability to help lower a person’s risk of cardiovascular disease.

The review also analyzed research showing that bamboo can improve bowel function due to its high fiber content and may reduce overall inflammation thanks to its high antioxidant content. Additional laboratory research further supported these findings, showing that the food may also support gut health by promoting the growth of beneficial bacteria. 

All of this, the researchers noted in their release, is thanks to its “strong nutritional profile.” They added that bamboo is “rich” in protein and fiber, contains several vitamins, including thiamine, niacin, vitamin A, vitamin B6, and vitamin E, while being “naturally” low in fat.

There is, however, a serious caveat to these findings: Bamboo must be prepared correctly, or it could cause illness. The authors found research pointing out that certain bamboo species contain cyanogenic glycosides, which “can release cyanide if the shoots are eaten raw or improperly prepared.” They also found one study showing that bamboo shoots may contain compounds that interfere with thyroid hormone production, which “can increase the risk of developing goiter, a condition linked to multiple health complications.”

The good news is that both can be avoided by pre-boiling bamboo shoots before adding them to dishes. “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,” said Lee Smith, a professor of public health at Anglia Ruskin University, and senior author of the study. “Our review shows bamboo’s clear promise as a possible ‘superfood’, but there are also gaps in our knowledge.” 

Smith notes that the team identified only four studies involving human participants that met their strict inclusion criteria for the meta-analysis. Now, he says, the next step is “high-quality human trials” before they can make any firm recommendations about just how much bamboo people should consume.

While the findings are promising, it’s important to reiterate that most of the evidence comes from smaller studies or laboratory research, meaning more large-scale human trials are needed before drawing firm conclusions.