Understanding Lactic Acid and Fermentation
The term "lactic" is a major source of confusion for many new to veganism. The word is derived from the Latin lac, meaning milk, because Swedish chemist Carl Wilhelm Scheele first isolated it from sour milk in 1780. This historical naming convention has led to the widespread but incorrect assumption that lactic acid and all lactic ferments are, by nature, animal-derived. In reality, lactic acid is an organic compound that is the byproduct of a metabolic process called fermentation, which can occur in both plants and animals.
Lactic acid bacteria (LAB) are microorganisms that convert sugars into lactic acid. These bacteria are themselves vegan and are found naturally in various environments, including on the surface of plants. The crucial factor for determining if a lactic ferment is vegan is not the acid itself, but the sugar source that the bacteria are fermenting.
Vegan-Friendly Lactic Ferments
Many fermented foods are made with only plant-based ingredients and are therefore perfectly suitable for a vegan diet. These foods rely on the naturally occurring LAB present on the vegetables, or a plant-based starter culture, to drive the fermentation process. Examples include:
- Sauerkraut: This traditional German fermented cabbage is made by salting shredded cabbage and allowing it to ferment in its own juices. The bacteria consume the cabbage's natural sugars, producing lactic acid. As long as no animal products are added, homemade or properly labeled store-bought sauerkraut is vegan.
- Kimchi: Authentic Korean kimchi is a spicy, fermented cabbage dish. Traditional recipes often include fish sauce or shrimp paste, making them non-vegan. However, many recipes for vegan kimchi exist, which use plant-based alternatives for flavor, such as miso or soy sauce.
- Pickled Vegetables: Jarred pickles, olives, and other fermented vegetables often rely on lactic fermentation. While most are vegan, it's wise to check the ingredient list for any dairy-derived thickeners or animal-based flavorings.
- Sourdough Bread: The tangy flavor of sourdough comes from the lactic acid produced by bacteria in the starter culture, which is fed with flour and water.
- Miso and Soy Sauce: These fermented soy products use koji mold along with LAB to break down soybeans and grains.
Non-Vegan Lactic Ferments
Some foods are based on the fermentation of animal products, and are clearly non-vegan. Vegans would avoid these items regardless of the lactic acid content.
- Yogurt and Kefir: These are created by fermenting lactose in dairy milk with bacterial cultures.
- Some Cheeses: Certain cheeses use lactic acid bacteria in their production from dairy milk.
- Salami: A fermented meat product that contains lactic acid from bacterial fermentation.
The Ambiguity of Added Lactic Acid (E270)
The most confusing aspect of the question arises with packaged goods where lactic acid is added as a food additive, listed as E270 in Europe. Manufacturers primarily produce this commercial lactic acid by fermenting plant-based carbohydrates like corn starch or beet sugar, making it vegan. However, the source of the carbohydrate is not legally required to be disclosed on the label, and it could theoretically come from an animal source like lactose, though this is rare.
For most vegans, the risk is minimal, but for those seeking complete certainty, contacting the manufacturer is the only surefire method. Some companies produce specifically certified vegan lactic acid powders for use in vegan cooking and cheese-making.
Comparison: Natural vs. Added Lactic Acid
| Feature | Naturally Occurring Lactic Acid | Added Lactic Acid (E270) |
|---|---|---|
| Source | Produced by bacteria fermenting a food's own sugars. | Produced commercially via bacterial fermentation of a carbohydrate. |
| Vegan Status | Vegan, assuming the food itself is vegan (e.g., cabbage). | Usually vegan, but can rarely be derived from lactose. |
| Transparency | Clear based on the food's primary ingredients. | Source not required to be labeled; requires manufacturer inquiry for certainty. |
| Example Foods | Sauerkraut, miso, sourdough bread, pickles. | Processed foods, sauces, baked goods, beverages. |
| Certainty for Vegans | High certainty, as long as all ingredients are checked. | Lower certainty; contacting the company is recommended for absolute peace of mind. |
Making Your Own Vegan Lactic Ferments
For maximum control and confidence, many vegans choose to make their own fermented foods at home. This is especially simple for foods like sauerkraut and kimchi. Here is a basic list of what you will need:
- Vegetables: Cabbage, carrots, radishes, etc.
- Salt: Use non-iodized salt, as iodine can inhibit the fermentation process.
- Containers: Sterilized jars or crocks.
- Starter Culture (Optional): Many ferments can begin with just the ambient bacteria, but a starter culture can help ensure consistent results.
For a guide on starting your own probiotic-rich creations, you can explore resources like the Wild Fermentation book by Sandor Elless Katz, a highly-regarded authority on the subject.
Conclusion: Navigating Lactic Ferments on a Vegan Diet
To definitively answer the question "Are lactic ferments vegan?", one must consider the source and application. Naturally occurring lactic acid in plant-based foods like sauerkraut, vegan kimchi, and pickles makes these products vegan by default. The historical association with dairy is a misnomer for most plant-based applications. The primary area of concern for the discerning vegan is with processed foods containing added lactic acid (E270), where the origin may not be transparent. While the vast majority of commercial lactic acid is plant-based, a quick inquiry to the manufacturer is the only way to be 100% certain of the sourcing. Ultimately, relying on homemade ferments or certified vegan products is the easiest way to ensure your lactic ferments are aligned with your dietary values.
External Resource: For more in-depth information on the fermentation process, you can reference books like Wild Fermentation by Sandor Elless Katz.
