Health Benefits of Bamboo Sprout

Bamboo is a plant of the grass family and has more than 1,250 species present on all continents. Native to Asia, it is used in many dishes in the kitchens of China, India, Nepal, Indonesia, Vietnam, Philippines, Japan and Uganda. For its crunchy texture and mild flavor, the bamboo most appreciated as a food among Asians is takenoko.

Bamboo Sprout has a large amount of essential nutrients for the body. As it has few calories, low fat and a significant amount of fiber, it is an allied food in weight loss diets. It is a food rich in proteins, containing an average of 2.65g per 100g of fresh bamboo shoots, and vitamins and minerals.

Among the properties of bamboo shoots, we can mention the control of cholesterol, the strengthening of the immune system and its anti-cancer, anti-inflammatory, rejuvenating and digestive properties.


Bamboo shoots are a food rich in proteins, vitamins and minerals essential for our body’s health. It also has fiber, low amount of fat and few calories, becoming an ally in healthy eating and beneficial for the heart, cholesterol control and strengthening the immune system.

A serving of 100 grams of fresh bamboo shoots has only 20 calories, in the same amount we find about 2.5 grams of sugar, less than in many fruits. The amount of fat is very small, less than 0.49g per 100g of sprouts.

Rich in fiber, 6-8 grams in a 100 gram serving, fresh sprouts, when included in the diet, help to ensure proper bowel function, lower bad cholesterol (LDL), reduce the risk of breast cancer. colorectal and to protect the intestine from toxic compounds.

Bamboo shoots are rich in B-complex vitamins such as thiamin, riboflavin, niacin, vitamin B6, in addition to Vitamin A, Vitamin E and pantothenic acid. Some essential minerals can also be found in bamboo, such as manganese, copper, calcium, iron, phosphorus, potassium, sodium, zinc and selenium.


 1. Aids in weight loss

Bamboo shoots are low-calorie and very tasty food. In addition to containing a negligible amount of fat, it is rich in fiber that improves intestinal transit, regulates fat absorption and gives a feeling of satiety. Sprouts are also rich in vitamins and minerals that should be part of a healthy diet.

2. Helps control cholesterol

The consumption of bamboo shoots is able to lower the levels of bad cholesterol, called LDL. This action is due to the presence of phytosterols and phytonutrients found in bamboo shoots and fiber, which are able to control cholesterol and reduce the risk of cardiovascular disease.

3. Anti-cancer properties

Studies indicate that phytosterols, such as flavone, amylase and chlorophyll, present in bamboo shoots have the power to control mutations and prevent some types of cancer.

4. Strengthens the Immune System

The vitamins and minerals present in bamboo shoots are essential for strengthening the immune system and thus protecting the body against disease.

5.Anti-inflammatory properties

Bamboo shoots have anti-inflammatory and analgesic properties. Bamboo juice is used to treat wounds and ulcers.

6.Used in traditional Chinese medicine

Bamboo has been used for years in traditional Chinese medicine to treat a variety of health problems. Its tea is believed to be effective against breathing disorders and in treating stomach disorders. Its use can also be used as a remedy for intestinal worms and useful in cases of snake and scorpion bites.

For its anti-inflammatory property, bamboo shoots are also used for cleaning wounds and ulcers. Traditional Chinese medicine also believes that sprouts can cause uterine contractions and for this reason they are used during the last month of pregnancy.


Bamboo Sprout is a very common food and has been used for centuries in Asian cuisine. Here in Brazil, its consumption is not so expanded, however, we are increasingly adhering to dishes based on bamboo shoots.

It is rich in vitamins, minerals, proteins and fiber that help eliminate body fat, strengthen the immune system, lower cholesterol and help ease digestive disorders.

As it is a very versatile food, it can be used to prepare various recipes, such as filling pastries, pies, braised bamboo shoots, purees, salads, souffles, as an accompaniment to various dishes, in addition to the traditional pickled bamboo shoots.


A common use for bamboo shoots is in Asian salad. There are several recipes for bamboo shoot salad available, including the salad of bamboo shoots , corn and watercress; Asian salad of rice and bamboo shoots; recipes for yakisoba and Chinese bamboo shoots salad that have in their preparation sliced ​​pickled bamboo shoots, chopped onions, chives and garlic, lemon juice and pepper and soy sauce.


Bamboo shoots can be found raw or preserved and should preferably be consumed cooked in various culinary recipes, as it tends to acquire a bitter taste.

This food has numerous beneficial nutrients to the body and can be found in street markets, municipal markets and in homes that sell natural products and oriental products.


The bamboo shoot has a conical shape, white color and slightly crunchy texture. It can be found raw, canned or pre-cooked. When purchased raw, it should be cooked, as it tries to sour it very easily.

The first step is to choose the shoots well. Give preference to those with a yellow tip and firm skin, as they are new shoots. The darker and closer to the color of the adult bamboo, the more mature it will be and the harder it is.

Clean the bamboos, removing their outer leaves with the help of a knife until reaching the white, softer part. Cook the sprouts in a deep pot or pressure cooker. Cooking time varies according to the size of the sprouts. Check every 20 minutes if they are already tender. A tip is to change the water a few times to help remove the characteristic bitterness.

When the sprouts are well cooked and tender, turn off the heat and add a pinch of baking soda with boiling water. Soak for 30 minutes to 1 hour, drain and let cool. Then cut into slices and it’s ready to use.

The sprouts can be used in salads, as a filling, in stir-fries, among others. To keep the cooked sprouts longer, you can make pickled Bamboo sprouts. To do this, put in a glass jar: 2 parts of water, one of vinegar and 1 pinch of salt and keep in the refrigerator.


The cosmetic industry has also benefited from the properties of bamboo shoots and shampoos, conditioners, ampoules and treatment masks can be found with the active in the formula that help moisturize the hair and rebuild the threads.

Bamboo shoots have moisturizing, protective and nourishing properties capable of leaving hair healthy, soft, shiny and protected from harmful external effects such as sun, wind and chemicals. With this natural nutrient, hair grows faster and stronger, bamboo shoots replenish essential vitamins, proteins and water for your health and building hair fiber.

Moisturizing with bamboo shoots can be done at home to give shine, softness and protect the hair, being mainly indicated for brittle hair with accentuated fall.

For hydration, wash your hair with an anti-residue shampoo to remove impurities, rinse well and remove excess water. Place the bamboo extract cream along the entire length of the hair towards the ends, always leaving a distance from the scalp and massage the strands. Let it act for half an hour.

To maximize the effect, you can use a thermal cap or aluminum foil. After time, rinse to remove the product.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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