Bamboo: 4 Major Benefits of 2026’s Next Superfood

As the list of effective superfoods continues to grow, recently published research found that bamboo may be the next superfood to take over the world and aid longevity.

What’s Super About Bamboo?

The fastest-growing plant on Earth, with some species reaching 90 centimeters in a single day, bamboo shoots are a dietary staple in many parts of Asia, especially China and India. With that, a group of researchers from Anglia Ruskin University (ARU) in England sought to collate and critically appraise all literature on bamboo and human health through a systematic review.

Described as the first-ever review focused on bamboo as a food, the review, published in Advances in Bamboo Science, the researchers analyzed past studies that featured both human trials and lab studies to determine the effects of eating bamboo shoots, noting that the food is high in protein, low in fat and contains fiber, amino acids, selenium and potassium, thiamine, niacin, as well as vitamins A, B6 and E, which suggests plenty of health benefits for the human body.

Bamboo Longevity Benefits

“The findings from our systematic review, which included 16 studies, suggest that if appropriately prepared, the consumption of bamboo may have multiple health benefits for humans.”

1. Reduces diabetes risk

According to the review, one in-vivo study noted a lowering of blood glucose levels in diabetic patients, with the lowest blood glucose concentration being observed after the highest dose of bamboo shoots (20g) was taken.

As diabetes remains one of the leading causes of death worldwide, responsible for over 3 million deaths, this observation suggests that bamboo may be an effective tool against this condition.

2. Gut health

The best way to optimum longevity in 2026 is by taking care of your gut. Adding bamboo to your diet would be a great start.

In one of the reviewed studies, bamboo was shown to have probiotic-boosting effects, promoting the growth of Lactobacillus acidophilus and Bifidobacterium bifidum, both of which are beneficial probiotics that not only support gut health and digestion but also improve immune function and nutrient absorption.

3. Digestive support

As mentioned, bamboo contains dietary fiber, which includes cellulose, hemicellulose, and lignin, all of which have shown to significantly improve bowel function in human participants.

4. Improved cellular health

Regarding cellular health, the review noted that bamboo increased antioxidant and anti-inflammatory activity, all while reducing cell toxicity and improving cell viability, which suggests that the plant may help protect cells from oxidative stress and thus prevent premature aging and the development of chronic diseases.

Adding bamboo to your diet

Despite the review’s findings, the researchers acknowledge that more data is needed to confirm the impact of  bamboo on the human body.

“Our review shows bamboo’s clear promise as a possible superfood, but there are also gaps in our knowledge,” admits senior author and Professor of Public Health at Anglia Ruskin University (ARU) Lee Smith. Adding that he and his team could only find four studies involving human participants that met their criteria, Smith says that additional high-quality human trials are necessary before they can make firm recommendations.

End note

In the meantime, if you are keen on adding bamboo to your diet, it should be noted that the review also highlighted important safety risks. Some bamboo species contain the compounds cyanogenic glycosides, which can release cyanide if eaten raw, and other species may interfere with thyroid hormone production, increasing the risk of goiter. Thankfully, both risks can be avoided with proper pre-boiling.

“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.”

If you are looking to purchase bamboo shoots, they can be enjoyed stir-fried, pickled, in soups, salads, or even curries.

Want to know more?

Bamboo isn’t the only superfood out there, and you don’t need to travel far to find the rest of them, especially if you learn to grow your own. Here’s the lowdown on how to grow your own superfood garden.

References

Pizzol, D., Zampieri, T., MacKinnon, R., Yon, D. K., Richardson, F., López Sánchez, G. F., Caminada, S., Bertoldo, A., Butler, L., Veronese, N., Soysal, P., Shin, J. I., & Smith, L. (2025). Bamboo consumption and health outcomes: A systematic review and call to action. Advances in Bamboo Science, 13, 100210. https://doi.org/10.1016/j.bamboo.2025.100210

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