Bamboo shoots have emerged as a potential "superfood" in recent dietary discussions, but what does the scientific evidence actually reveal about their health impacts? A comprehensive review of available research provides crucial insights into both the benefits and potential risks of incorporating this plant into our diets.
The Scientific Evidence Base
Researchers conducted a systematic review of all available evidence regarding bamboo as a food source and its effects on human health. The investigation revealed a surprisingly limited research foundation, with only 16 studies meeting the rigorous criteria for inclusion. This collection comprised four human trials, four cellular studies conducted in laboratory dishes, and eight additional investigations focusing on bamboo characteristics with potential nutritional applications.
Documented Health Benefits
The existing research points to several positive health effects associated with bamboo shoot consumption. One notable study demonstrated that incorporating bamboo shoots into cookies resulted in improved blood sugar control, with higher bamboo consumption correlating with further reductions in glucose levels.
Multiple studies have documented the beneficial effects of bamboo's fibre content. Beyond promoting regular bowel movements, this includes increasing what researchers term "faecal volume," both of which showed measurable improvements in study participants.
Compared to fibre-free diets, bamboo shoots demonstrated the ability to lower both overall cholesterol and LDL cholesterol—commonly referred to as "bad cholesterol"—which can accumulate in blood vessels and contribute to heart disease development.
Additional Protective Properties
Bamboo contains flavonoids, plant compounds that offer protection against acrylamide—a potentially harmful chemical that forms when starchy foods undergo high-temperature cooking. These compounds have been associated with increased cancer risks, prompting the Food Standards Agency's 2017 campaign advocating against burning foods and encouraging golden-brown cooking instead.
Laboratory research suggests bamboo may help reduce inflammation and protect cells from damage. In controlled tests, bamboo extracts reduced immune cell activity by 63% and halved the release of substances that trigger inflammatory responses within the body. Additionally, bamboo demonstrated antioxidant properties, cutting production of harmful chemicals like hydrogen peroxide—which can damage cells—by nearly half in laboratory conditions.
Potential Health Risks and Concerns
Despite these promising findings, improper bamboo preparation presents significant health concerns. One study linked bamboo consumption to increased risk of goitre, a condition characterized by thyroid gland enlargement visible as neck swelling, typically associated with inadequate iodine consumption.
Poorly prepared bamboo contains cyanogenic glycosides, chemicals that the body converts into thiocyanate. This compound interferes with the thyroid's ability to utilise iodine effectively. Individuals with low-iodine diets or pre-existing thyroid conditions face particular risk, though proper preparation through boiling can mitigate this danger.
Contamination Considerations
Some analysed bamboo samples contained heavy metals including arsenic, cadmium, and lead. While trace amounts appear in most foods and have established safety limits, lead concentrations measured up to 4.6 times permitted levels in 21 assessed samples. Although these concentrations didn't affect laboratory cell health—potentially indicating limited "bio-availability"—caution remains warranted.
Research Limitations and Future Directions
The evidence base for bamboo's health effects requires strengthening. The limited relevant studies identified contained methodological issues and didn't provide compelling evidence for their conclusions. Only four human trials could be formally assessed, scoring within a range indicating "overall satisfactory quality."
Nevertheless, these studies highlight the value of continued research in this area, with public interest demonstrated by attention garnered by recent investigations. Bamboo shoots show genuine potential as sustainable, healthy food sources, and like the shoots themselves, scientific and public interest in this field appears poised for rapid growth.
About the authors: Lee Smith serves as Professor of Public Health at Anglia Ruskin University, while Robert MacKinnon works as Clinical Scientist and Deputy Head of School at the same institution. This article originally appeared in The Conversation under Creative Commons licensing.
