6 Benefits of Bamboo Shoots and How to Process It

6 Benefits of Bamboo Shoots and How to Process It

Spring roll fans may be familiar with this type of vegetable. Not only does it taste delicious, the benefits of bamboo shoots for health are also not small. This benefit is due to the various nutritional content in it.

Bamboo shoots or shoots are one type of vegetable that is quite widely consumed by the people of Indonesia. In addition to the cheap price, bamboo shoots are also found in various regions in Indonesia.

Bamboo shoots can be processed into various dishes, ranging from stir-fried bamboo shoots, stews, soups, to a mixture in vegetable lodeh. Bamboo shoots are also often used as the main ingredient in spring rolls.

Various Nutrients Contained in Bamboo Shoots

A serving of bamboo shoots, or about 100 grams, contains about 25 calories and the following nutrients:
  • 2–2.5 grams of protein
  • 4-5 grams of carbohydrates
  • 2 grams of fiber
  • 2 grams of sugar
  • 60 milligrams of phosphorus
  • 500 milligrams of potassium
  • 1.1 milligrams of zinc
  • 13 milligrams of calcium
  • 4 milligrams of vitamin C
Bamboo shoots also contain vitamin A, vitamin B complex, vitamin E, and various minerals, such as magnesium, selenium, manganese, and iron. Not only the various nutrients above, bamboo shoots are also rich in antioxidants, such as polyphenols and flavonoids.

Various Benefits of Bamboo Shoots for Health

Bamboo shoots are one type of vegetable that has high nutritional value. Thanks to its nutritional content, there are many health benefits of bamboo shoots, including:

1. Healthy and smooth digestion

Bamboo shoots are a good source of fiber. The high fiber content in bamboo shoots is known to be beneficial for smoothing and maintaining digestive health. Bamboo shoots are also known to have a good prebiotic effect to support the growth of good bacteria in the digestive tract.

2. Lowers cholesterol levels

The fiber content in bamboo shoots is not only good for digestion, but can also lower bad cholesterol (LDL) levels in the blood. The benefits of bamboo shoots are good for preventing the buildup of cholesterol in the blood vessels (atherosclerosis), thereby reducing the risk of heart disease.

3. Prevent cardiovascular disease

Bamboo shoots contain lots of fiber, protein, antioxidants, and potassium. Thanks to the content of various kinds of nutrients, bamboo shoots are good for consumption to maintain heart health and prevent cardiovascular diseases, such as high blood pressure, heart disease, and stroke.

4. Maintain ideal body weight

To maintain an ideal weight, you need to eat foods that are low in calories and fat. One type of food is bamboo shoots.

Not only good for maintaining ideal body weight, bamboo shoots are also good for consumption when dieting. This is because bamboo shoots are low in calories and fat, but contain many important nutrients that the body needs, such as protein, vitamins, and minerals.

5. Inhibit the growth of cancer cells

Some research in the laboratory shows that bamboo shoot extract can inhibit the growth of cancer cells. This is thought to be due to the high antioxidant content of bamboo shoots.

To maximize the benefits of this one bamboo shoot, you are also advised to live a healthy lifestyle, for example by not smoking and consuming alcoholic beverages in excess, exercising regularly, getting enough rest, and reducing stress.

6. Increase endurance

A strong immune system can prevent you from getting sick, especially viral infections, such as flu and COVID-19.

To keep your immune system strong, you are advised to eat nutritious foods, including bamboo shoots. This is because bamboo shoots are rich in protein, antioxidants, and vitamins and minerals that are good for strengthening the immune system.

Recipes from Bamboo shoots

Although it contains a myriad of benefits, you still have to pay attention to the correct way of processing bamboo shoots. Make sure the bamboo shoots to be consumed are fully ripe. This is because raw bamboo shoots contain toxins that can harm the body.

Before cooking, bamboo shoots should be cut into pieces and boiled in salted water for about 20 minutes. After that, you can cook it according to your taste, such as bamboo shoot lodeh.

Here is a recipe for bamboo shoots lodeh that you can try at home:


  • 1 medium sized bamboo shoot, thinly sliced
  • 1 pack thick coconut milk
  • 2 garlics
  • 5 red onions
  • 2 cayenne pepper
  • 2 candlenuts
  • Bay leaves to taste
  • Galangal enough
  • Turmeric to taste

How to cook

  • Boil thinly sliced ​​bamboo shoots for about 20 minutes, then drain.
  • Saute garlic, shallots, cayenne pepper, turmeric, and mashed candlenut, then add the bay leaf and galangal.
  • Add enough water and thinly sliced ​​bamboo shoots.
  • Add salt, sugar and seasoning to taste.
  • Add coconut milk and let it cook.
  • Lift and serve.

If you still have other questions about the health benefits of bamboo shoots, try to consult a doctor. The doctor may determine the amount of bamboo shoots consumption according to your health condition.