6 Benefits of Bamboo Shoots and How To Cook Them

6 Benefits of Bamboo Shoots and How To Cook Them

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

Bamboo shoots are a type of vegetable that is quite widely consumed by Indonesians. Apart from the low price, bamboo shoots are also found in various regions in Indonesia.

Bamboo shoots can be processed into a variety of dishes, ranging from stir-fried bamboo shoots, stews, soups, to mixtures in lodeh vegetables. 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 but 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 with high nutritional value. Thanks to its nutritional content, there are many health benefits of bamboo shoots, including:

1. Healthy and digestive

Bamboo shoots are a good source of fiber. The high fiber content in bamboo shoots is known to be useful 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. Lowering cholesterol levels

The fiber content in bamboo shoots is not only good for digestion but can also reduce levels of bad cholesterol (LDL) in the blood. The benefits of bamboo shoots are good for preventing cholesterol buildup 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 these various 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 an ideal body weight

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

Not only good for maintaining ideal body weight, but 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. Inhibits the growth of cancer cells

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

To maximize the benefits of this bamboo shoot, you are also advised to lead a healthy lifestyle, for example by not smoking and consuming excessive alcohol, exercising regularly, getting adequate rest, and reducing stress.

6. Increase body resistance

A strong immune system can prevent you from disease, 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 endurance.

Cooking Recipes from Bamboo Shoots

Even though they contain a myriad of benefits, you still have to pay attention to the correct processing of bamboo shoots. Make sure the bamboo shoots to be consumed are fully cooked. This is because raw bamboo shoots contain toxins that can harm the body.

Before cooking, bamboo shoots should be chopped and boiled in water mixed with salt for about 20 minutes. After that, you can cook it according to taste, for example, bamboo shoot with coconut milk.

The following is a bamboo shoot with coconut milk recipe that you can try to do at home:


  • 1 medium bamboo shoot, thinly sliced
  • 1 pack thick coconut milk
  • 2 garlic
  • 5 shallots
  • 2 cayenne pepper
  • 2 hazelnut
  • Bay leaves to taste
  • Galangal to taste
  • Turmeric to taste

How to cook

  1. Boil thinly sliced ​​bamboo shoots for about 20 minutes, then drain.
  2. Saute the crushed garlic, shallots, cayenne pepper, turmeric, and hazelnut, then add the bay leaves and galangal.
  3. Enter enough water and thinly sliced ​​bamboo shoots.
  4. Add salt, sugar, and seasonings to taste.
  5. Enter the coconut milk and leave it until cooked.
  6. Remove 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 shoot consumption according to your health condition.

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