Bamboo Shoots

Figure 1. Raw Bamboo Shoot.

Bamboo Shoots or Bamboo Sprouts are the edible shoots of many bamboo species including Bambusa vulgaris and Phyllostachys edulis. They are used as vegetables in numerous Asian dishes and broths. They are are available fresh, dried, and canned. It is estimated that there are up to 1500 species of bamboo worldwide.

Taken as a Dietary Supplement

The Bamboo Shoot is a highly nutritious food source. In a 150g serving, cooked Bamboo Shoots provide:

• 64 calories
• 2.5g of protein
• 4.5g of fat
• 5g of carbohydrates
• 2g of dietary fiber
• 19% Daily Value of Copper
• 14% Daily Value of Vitamin B6
• 9% Daily Value of Vitamin E
• 3% Daily Value of Vitamin K
• 3% Daily Value of Vitamin B2
• 3% Daily Value of Vitamin B1
• 3% Daily Value of Phosporus
• 3% Daily Value of Potassium
• 3% Daily Value of Iron

Bamboo Shoots are a great nutritional source of Copper, a mineral that is important for skin and brain health. They are also a great source of Vitamin B6 which is important for normal brain development and for keeping the nervous system and immune system healthy. Besides this, some studies have suggested that Bamboo Shoots could help lower cholesterol and improve heart health. The high fiber content in Bamboo Shoots may help to prevent some non-communicable diseases such as hemorrhoids and diverticulitis. The high fiber content coupled with low calories make Bamboo Shoots a great food source in many weight loss regimes. They also provide Flavonoids and Antioxidants.

Flavonoid and Antioxidant Content in Bamboo Shoots @ National Library of Medicine, U.S.

Side Effects 

Raw Bamboo Shoots contain cyanogenic glycosides--a natural toxin also contained in Cassava (or Yuca). The toxins must be destroyed by thorough cooking. Bamboo Shoots are also considered goitrogenic, meaning that they may affect your thyroid gland function. However, this can be counterbalanced by sufficient iodine and selenium intake in your diet as well as cooking the Bamboo Shoots, which destroys the goitrogenic compounds.