Bamboo emerges as potential ‘superfood’ in first-ever academic review of human consumption

Bamboo, best known for its rapid growth and use in construction and textiles, may also have untapped potential as a nutrient-rich food ingredient, according to a new academic review led by researchers at Anglia Ruskin University.

The study, published on 14 January 2026, was described by the authors as the world’s first comprehensive review of research into bamboo consumption. It analyzed all available published evidence, including human trials and laboratory studies on human cells, and identified a broad range of possible health benefits linked to eating bamboo shoots.

The researchers found evidence suggesting bamboo consumption could help regulate blood sugar, reduce inflammation, support gut health, and provide antioxidant effects. The findings added to growing interest in bamboo as both a sustainable crop and a possible contributor to healthier diets beyond regions where it is already widely consumed.

• Anglia Ruskin University researchers published the first academic review of bamboo consumption and its health effects.

• The analysis linked bamboo shoots to improved blood sugar control, gut health, and antioxidant activity.

• Researchers warned bamboo must be correctly prepared to avoid toxicity risks.

Bamboo is the fastest growing plant on earth, with some varieties capable of growing up to 90cm per day. China and India are the world’s largest producers, and bamboo shoots are already a staple ingredient in many Asian cuisines. However, the ARU researchers said the crop’s nutritional profile suggested it could play a broader role in diets worldwide.

According to the review, bamboo shoots are high in protein, low in fat, and contain moderate levels of fiber. They also provide amino acids, selenium, potassium, and a range of vitamins, including thiamine, niacin, vitamin A, vitamin B6, and vitamin E.

The research team analyzed evidence from both in vivo human trials and in vitro studies conducted on human cells. While the number of human studies was limited, the available data pointed to consistent metabolic and digestive benefits.

The review suggested bamboo shoots could help improve metabolic health, with trials reporting better glycemic control. Improved regulation of blood sugar is considered a key factor in managing diabetes. The researchers also found evidence of improvements in lipid profiles, which could reduce the risk of cardiovascular disease.

As a source of dietary fiber, including cellulose, hemicellulose, and lignin, bamboo was shown to improve bowel function in human studies. These fibers were associated with better digestive health and more regular bowel activity.

Human trials also reported increased antioxidant and anti-inflammatory activity following bamboo consumption. The researchers observed lower cell toxicity and increased cell viability, suggesting protective effects at the cellular level.

Laboratory studies reinforced those findings, demonstrating bamboo’s high nutritional value and strong antioxidant properties. In vitro research also revealed probiotic effects, indicating bamboo could support gut health by promoting the growth of beneficial bacteria.

Beyond direct nutritional benefits, the review identified evidence that bamboo compounds could reduce the formation of potentially harmful chemicals during food processing. Specifically, bamboo was found to inhibit the formation of furan and reduce the formation of acrylamide, both of which are toxic substances that can develop when foods are fried or roasted. The researchers said this raised the possibility that bamboo could be used as an ingredient to make other foods safer.

However, the review also highlighted clear risks associated with consuming bamboo that has not been properly prepared. Some bamboo species contain cyanogenic glycosides, compounds that can release cyanide if eaten raw. The researchers also cited one study suggesting bamboo shoots may contain substances that interfere with thyroid hormone production, increasing the risk of developing goiter.

Both risks, the researchers said, could be avoided through correct preparation methods, particularly pre-boiling the shoots before consumption.

Senior author Lee Smith, Professor of Public Health at Anglia Ruskin University, said the findings pointed to significant potential but also underlined the need for caution.

“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,” Smith said.

He added that the range of observed health benefits was likely linked to bamboo’s nutritional composition. “The multiple health benefits we identified, including its potential to tackle modern health challenges like diabetes and heart disease, are likely due to the nutritional content of bamboo and its extracts, with bamboo rich in proteins, amino acids, carbohydrates, minerals and vitamins,” he said.

Smith also stressed that more research was needed before firm dietary recommendations could be made. “Our review shows bamboo’s clear promise as a possible ‘superfood’, but there are also gaps in our knowledge,” he said. “We could only find four studies involving human participants that met our criteria, so additional high-quality human trials are necessary before we can make firm recommendations.”

The authors said bamboo’s combination of rapid growth, nutritional density, and functional properties made it an interesting candidate for further research, particularly as food systems look for crops that support both human health and environmental sustainability.

The full open-access study was published in the journal Advances in Bamboo Science.