Scientists say bamboo shoots may be the next gut-friendly, heart-healthy superfood.

Bamboo shoots, long used in many Asian dishes, may be poised to join the ranks of global “superfoods,” according to a new scientific review. Researchers from Anglia Ruskin University examined both human and laboratory studies and found that eating bamboo shoots or bamboo extracts has been linked with better blood sugar control, healthier cholesterol and fat levels, and reduced inflammation and oxidative stress in the body. The shoots are naturally low in fat but rich in protein, various fibers, essential amino acids, and minerals such as selenium and potassium, along with several vitamins. Early evidence also suggests bamboo may help support a healthier gut by feeding beneficial bacteria and may even reduce harmful compounds that can form when foods are fried or roasted.

The authors caution, however, that bamboo must be prepared correctly before it’s safe to eat. Some species contain natural substances that can release cyanide if the shoots are eaten raw or undercooked, and one study suggests certain compounds in bamboo could interfere with normal thyroid hormone production, potentially raising the risk of goiter. These risks can be minimized by properly pre-boiling the shoots before consumption. While the findings highlight bamboo’s promise as a sustainable, health-promoting food, the review identified only a small number of high-quality human studies so far. The researchers stress that more clinical trials are needed before firm dietary recommendations can be made.