22 Health Benefits of Bamboo Shoot (#King of Vegetables)

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Bamboo shoots is the edible part of bamboo that people used to consume. Bamboo shoot is the young or the sprouts and new canes of the bamboo plant that used to be harvested before it reaches two weeks or one feet tall. People loves the crisp and tender textures of bamboo shoot. It has also has plain and fresh flavor. Bamboo is the member of grass family from Bambusoideae subfamily. It is also the biggest and tallest species of grass.

All parts of bamboo are useful for people especially Asian countries. It is also one of the most useful plant in the world. Edible bamboo shoot are mostly consumed by people in Asian countries such as China, Korea, Japan, Indonesia, Thailand, Philippines, India and Nepal. History mentioned that It has been consumed by Chinese people since Ming dynasty during 1368 AD to 1644 AD and it is recorded in a note of Tang Dynasty in 618 AD- 907 AD. The history of Chinese people mentioned that it is considered as “King Of Vegetable” cause its not only delicious to be consumed but also provide many health benefits.

Nutrition Facts of Bamboo Shoot

Bamboo shoot contains many nutrients that is low in calories and fat. It is also good source of fiber. Check this table below to know the nutrition contain of bamboo shoot.


Daily Value



Total Fat

0.5 g/ 0%

Saturated fat

0.1 g/

Polyunsaturated fat

0.2 g

Monounsaturated fat

0 g/0%


0 mg/ 0%


6 mg/ 0%


805 mg/

Total Carbohydrate

8 g/2%

Dietary fiber

3.3 g/13%


4.5 g


3.9 g/7%

Vitamin A




Vitamin C




Vitamin D


Vitamin B-6


Vitamin B-12




Health Benefits Of Bamboo Shoot

Since bamboo shoots contains many nutrients it provides us with many health benefits that give great effect in the body. Check these out :

1. Reduce cholesterol

Bamboo shoot contains high fiber which has significant role in reducing cholesterol in the blood. Regular consumption of bamboo shoot decrease the LDL or Low Density Lipoprotein which is known as bad fat. A study by Park and Jhon from Washington State University reported that that bamboo shoots had favorable effects on the reduction of cholesterol level.

2. Prevent heart disease

Phytonutrients that contained in bamboo shoot has important role in maintaining heart function. According to a study, phytosterols and phytonutrients found in bamboo shoots can inhibit the LDL cholesterol dissolved in the body. This cholesterol can increase the risk of heart disease. Bamboo shoot also contains potassium which is vital in keeping normal heart beat.

3. Help in lose weight

Bamboo shoots are low in calories and fat also high in fiber. It makes a perfect meal for people who are trying to lose weigh. High fiber in bamboo shoot can add bulk in the stomach and make you feel full for longer time. It also can prevent you from getting hunger often.

4. Combats cancer

As well as phytonutrients found in other plants, the phytonutrients which is found in bamboo shoot can act as strong antioxidant. We already know that antioxidant is one of vital substance that can prevent the body from oxidative stress which caused by free radicals. Oxidative stress can lead the damage of DNA and causing cancer. Bamboo shoot also contains some amounts of chlorophyll that can prevent cell from mutation.

5. Reduce inflammation

Bamboo shoot can reduce most inflammation in the body because it contains anti-inflammatory properties. Consuming bamboo shoot regularly can prevent you from inflammation that caused by several infection by bacteria, virus or other factor.

6. Relieve constipation

Fiber is well known for its effectiveness in relieve constipation. Fiber in bamboo shoot add bulk to the stool and soften it so the stool will pass the large intestine easier and relieve constipation. Adding some bamboo shoot in your meal is worth enough to maintain your healthy defecation process.

7. Boost immune system

Bamboo shoot has great number of vitamin, mineral and antioxidant which can improve immune system function in combat several disease. Antioxidant in bamboo shoot can strengthen the immune cell to fight free radicals and prevent it from entering the body and causing oxidative stress.

8. Relieve respiratory disease

Bamboo ShootThe anti-inflammatory properties of bamboo shoot can also help to cure respiratory disease especially which occur in the upper tract of respiratory system. The water which is used to boil bamboo shoot can also be used to cure sore throat and cough if it mixed with honey.

9. Promotes healthy digestion

What else than fiber that can be best for promoting healthy digestion? Yes, fiber is the substance which we found in most plant that play important role in keeping healthy digestion. Lack fiber in our diet can cause several digestion problem. It promotes the bowel movement and the growth of good bacteria in the intestine. Consuming bamboo shoot can provide you with high amount of fiber.

10. Treat urinary infection

Urinary infection is a disorder in urinary tract which is caused by bacteria infection. Bamboo shoot contains anti-inflammatory and antioxidant properties which can reduce the inflammation that occur in urinary tract.

11. Lower blood pressure

Bamboo shoots contain high amounts of fiber that give an effect in lowering blood pressure. It is also high in potassium that control the fluid balance in the body and maintaining normal blood pressure.

12. Clear wound

Eating bamboo shoot regularly can fasten the wound healing and this benefit served by the anti inflammatory properties that contained in bamboo shoo. The vitamin and mineral of bamboo shoot also promote the new skin cell regeneration and clear the wound.

13. Cure late delivery in pregnancy

People who practised Traditional Chinese medicine or TCM know that bamboo shoot has uterotonic properties. Utorotonic properties is a substance which can trigger the uterine contractions. Chinese people also use bamboo shoot as medicine to treat pregnant women in the last months of their pregnancy especially to women who still not giving birth even they have passed the delivery date. A study by Gruber and O’Brien from the University of Vienna reprted that bamboo is one kind of among thousand kinds of plant in the world who has uterotonic effect.

14. Maintain healthy skin

Bamboo shoot contain vitamin E which give great benefits to skin. Vitamin E is an antioxidant which can prevent the free radical effect damage to the body especially damage which occur in skin. Free radicals is also one cause of aging skin. So if you want to have healthy and young skin, eating bamboo shoot can be a good option.

15. Prevent atherosclerosis

By its effect in reduce cholesterol, bamboo shoot can prevent the accumulation of cholesterol in the blood vessel wall especially arteries. LDL or bad fat is the leading cause of the arteries thickening or atherosclerosis and main factor that can cause heart disease.

16. Prevent diabetes

High Fiber which presence in bamboo shoot can delay the absorption of the sugar to the blood so it can keep the normal blood sugar level after eat. High level of blood sugar is really harmful and it can cause insulin resistance which lead to the development of diabetes. Eating bamboo shoot is highly recommended for diabetes patient.

17. Fight fungal infection

Bamboo shoot not only contains anti-inflammatory properties but also contain anti-fungal that is effective to cure disease or skin problem which cause by fungi.

18. Heal ulcer

Based on a research which conducted by Muniappan and Sundararaj, bamboo shoots also served the analgesic or pain-killer properties. It can calm the stomach and heal the wound which is caused by ulcer.

19. Cure animal poisoning

It is well known in Ayurvedic medication that bamboo shoot has an effect to clear blood from animal toxin or poison. Ancient Indian people used to treat someone who got bitten by snake or scorpio by bamboo shoot extract.

20. Maintain normal metabolism

Bamboo shoot contains some amount of manganese which contribute in the formation of some metabolic enzyme. Eating bamboo shoot can help to maintain normal metabolism by provide the body with the manganese.

21. Keep strong bones

Bamboo shoot contains some amount of calcium which is important to kepp bone mass and prevent from osteoporosis. Even its not in high amount, eating bamboo shoot is worth ebough to supply the calcium intake to the body

22. Prevent anemia

Iron is mineral that required in the red blood cell formation. Lack of iron can cause anemia ( a condition which the body lack of red blood cell and it affect the oxygen transport to whole body). Bamboo shoot contain some amount of iron which can prevent you from suffering anemia.

How to Purchase and Store Bamboo Shoot

Nowadays you can easily found bamboo shoot in market both fresh or canned. To purchase and store bamboo shoot follow these tips :

  • Select only fresh bamboo shoot from market. You can also purchase the ready-to-cook bamboo shoot or canned one
  • Fresh bamboo shoot can be stored in fridge for about two weeks. It also can be cooked then keep frozen in the fridge
  • Don’t keep bamboo shoot for more than two week since it can taste bitter
  • Peeled the bamboo shoot, sliced and cooked it before use. Bamboo shoot can’t be eaten raw due to its hard textures to be digest and has bitter taste.

How to Enjoy Bamboo Shoot

You can enjoy eating bamboo shoot in various way after it cooked and being boiled for about 20 minutes. There is no reported case that bamboo can cause health risk or illness and people never get sick just by eating bamboo shoot for more than thousand years. Bamboo is totally save.

Here are some ways that you can use to eat cooked bamboo shoot

  • Eat bamboo shoot as vegetable side dish and add some butter or seasoning
  • It can also stirred fry with other types of protein such as chicken, meat or shrimp and also add it with some sauce like oyster sauce, soy sauce or any kind of sauce you like.
  • You can add it into your soup or salad as well
  • people in Indonesia especially Semarang City used to stuffed a kind of Chinese spring rolls with bamboo shoot and it is well known as “Lumpia”

Those are the all benefits you can get from eating bamboo shoot. Don’t be hesitated to try the delicious taste of bamboo shoot. Just follow the tips and enjoy the benefits.