Bamboo Shoots is a Nutrient-Rich Local Superfood

RRI.CO.ID, Yogyakarta – Bamboo shoots have great potential as a healthy, functional food. People have long used this food ingredient as part of their daily diet.

In Javanese cuisine, for example, bamboo shoots are often used as a spring roll filling, in lodeh vegetables, or as an alternative to jackfruit in gudeg when jackfruit is unavailable. The Rejang people of Sumatra recognize fermented bamboo shoots as a regional specialty.

These examples demonstrate that bamboo shoots have been consumed for generations as a sustainable food that offers nutritional value and health benefits.

Agung Endro Nugroho, a professor at the Gadjah Mada University Faculty of Pharmacy, explained that bamboo shoots contain two main groups of nutrients needed by the body: macronutrients and micronutrients. In terms of macronutrients, bamboo shoots are low in calories and fat, contain plant-based protein, and are high in fiber.

According to Agung, this composition provides health benefits such as slowing sugar absorption, lowering cholesterol levels, and maintaining stable blood glucose levels. "The glycemic index is also relatively low, so they are safe for consumption by diabetics and obese individuals," he said on Tuesday, February 3, 2026.

From a micronutrient perspective, bamboo shoots contain important minerals such as potassium and magnesium, as well as vitamins B and C, which play a role in supporting overall body function, strengthening bamboo shoots' position as a functional food. Studies show that bamboo shoots contain antioxidants and phytosterols that can lower cholesterol. They also have anti-inflammatory properties.

However, Agung emphasized the importance of processing bamboo shoots before consuming them. Bamboo shoots are scientifically known to contain cyanogenic glycosides, which are compounds that can produce hydrogen cyanide if the shoots are not processed properly. Fortunately, these compounds can be removed through heating. 

"By boiling them for about 10-15 minutes and then discarding the water, the potentially toxic compounds can be eliminated. Therefore, bamboo shoots are safe to consume provided they are processed first and not eaten raw," he said.

Furthermore, Agung mentioned research showing that the phenolic and flavonoid compounds in bamboo can inhibit the formation of acrylamide and furan, harmful compounds produced by frying or roasting at high temperatures. "This shows that bamboo, including bamboo shoots, can contribute to food safety when processed properly," he said.

Indonesia has great potential for utilizing bamboo, both in its mature stage and in its shoot form, as it is a country with abundant and easy-to-grow bamboo resources. Each form has its own unique benefits.

Bamboo shoots have the potential to become a healthy, low-calorie, high-fiber functional food alternative if managed and processed properly. Agung believes bamboo shoots deserve to be categorized as a superfood because they are rich in nutrients and provide significant health benefits.

With the right approach, utilizing bamboo shoots not only improves public health, but also creates opportunities for added economic value. "The key is proper processing, public education, and utilization that adheres to scientific principles," he said. (Misni Parjiati/Bambang MBKA)