Is Lactic Acid in Food Bad for You? The Surprising Truth About This Common Ingredient

December 21, 2025 •

4 min read

Lactic acid bacteria have been used for thousands of years to preserve foods like yogurt and pickles. Despite this long history of use, many still wonder: is lactic acid in food bad for you? The science reveals that far from being harmful, this ingredient often provides numerous health benefits linked to fermentation.

Quick Summary

Lactic acid is generally safe and beneficial, serving as both a natural byproduct of fermentation and a regulated food additive. It is often associated with promoting gut health, enhancing nutrient absorption, and acting as a preservative to prevent spoilage.

Key Points

Generally Safe: The FDA and other regulatory bodies consider lactic acid safe for most people, both when naturally occurring and as an additive.
Gut Health Booster: Lactic acid found in fermented foods is a source of probiotics, which are highly beneficial for gut health and immune function.
Aids Nutrient Absorption: Some studies indicate that lactic acid can help the body absorb key minerals, such as iron, more effectively.
Not Linked to Lactic Acidosis: The consumption of lactic acid in food does not cause lactic acidosis, a severe medical condition related to underlying health issues.
Watch for Sensitivities: A small number of individuals may experience mild digestive upset, bloating, or have sensitivities, especially when first introducing fermented foods.
Supports Immune System: A healthy gut supported by lactic acid bacteria contributes to a stronger overall immune system.
Enhances Flavor and Preserves Food: As an additive, lactic acid effectively extends shelf life and improves the flavor profile of various processed foods.

What is Lactic Acid?

Lactic acid is an organic compound that plays a significant role in both nature and the food industry. It is most commonly produced through the fermentation of carbohydrates, such as sugars from corn, beets, or starches. This fermentation process is carried out by beneficial microorganisms known as lactic acid bacteria (LAB), a key component of many fermented foods. Lactic acid is not directly related to lactose, the sugar in milk, though LAB can ferment lactose in dairy products to produce lactic acid.

There are two primary ways lactic acid ends up in our food: naturally and as an additive. Naturally, it's a byproduct of the fermentation process in foods like sauerkraut, yogurt, and sourdough bread. As an additive, it is synthetically produced or derived from fermentation and added to processed foods to serve several functions, including preservation, flavor enhancement, and pH regulation.

The Health Benefits of Lactic Acid in Food

For the vast majority of people, lactic acid is not bad for you; it is a beneficial substance. The benefits are particularly pronounced when consumed from naturally fermented foods, due to the presence of probiotics.

Promotes Gut Health: Many types of bacteria that produce lactic acid, particularly Lactobacillus, are considered probiotics. These live, beneficial bacteria help maintain a healthy balance of microorganisms in the gut microbiome, which is crucial for digestion and overall well-being.
Increases Nutrient Absorption: Research suggests that lactic acid can enhance the body's ability to absorb certain nutrients. One study found that consuming lactic acid-fermented vegetables significantly improved the absorption of iron.
Provides Antioxidant Effects: Some lactic-acid-producing bacteria exhibit antioxidant activity, which helps neutralize harmful free radicals in the body. This can help protect cells from damage and reduce inflammation.
Supports the Immune System: A healthy gut microbiome, supported by the probiotics from lactic acid-rich foods, plays a significant role in bolstering the immune system and protecting against infections.

Is Lactic Acid a Safe Food Additive?

Regulatory bodies worldwide, including the U.S. Food and Drug Administration (FDA), consider lactic acid to be 'Generally Recognized as Safe' (GRAS) for use in food manufacturing. This designation is based on extensive research and long-term use without evidence of significant adverse effects. As a preservative, it inhibits the growth of harmful bacteria and extends shelf life, helping to prevent foodborne illnesses. The use of lactic acid as an additive is carefully controlled by manufacturers to remain within safe limits set by regulatory authorities.

Potential Concerns and Who Should Be Cautious

While generally safe, there are some specific considerations regarding lactic acid intake.

Digestive Discomfort: Some individuals, especially those not accustomed to fermented foods, may experience temporary side effects like bloating, gas, or mild stomach discomfort. These symptoms typically resolve as the body adjusts.
Dental Health: Lactic acid is acidic, and like other acidic foods, frequent and prolonged exposure can contribute to the erosion of tooth enamel. Maintaining good dental hygiene can minimize this risk.
Histamine Intolerance: Certain fermented foods can be high in histamine. Individuals with histamine intolerance may find that consuming these foods exacerbates their symptoms.
Underlying Health Conditions: The medical condition lactic acidosis, which is caused by an excess of lactic acid in the bloodstream due to severe health issues like liver or kidney failure, is not caused by consuming lactic acid in food. However, people with certain pre-existing conditions, particularly chronic kidney disease, should consult a healthcare professional about their intake.

Natural vs. Added Lactic Acid

It's helpful to understand the difference between lactic acid naturally produced through fermentation and that added as an industrial ingredient. The distinction primarily lies in the presence of live probiotic cultures and their associated benefits.


Feature	Natural Fermentation	Added Lactic Acid
Source	Lactic acid bacteria (LAB) convert sugars in the food itself (e.g., yogurt, sauerkraut).	Industrially produced through fermentation of plant sugars or chemical synthesis.
Associated Benefits	Contains live probiotics, offering significant gut health benefits, immune support, and enhanced nutrient absorption.	Primarily functions as a preservative, pH regulator, and flavor enhancer. The probiotic benefits are not present unless other live cultures are added.
Example Foods	Yogurt, kefir, kombucha, sauerkraut, kimchi, pickles, and some cheeses.	Processed foods, condiments (e.g., salad dressings), beverages, and baked goods.

Conclusion

In summary, the question "is lactic acid in food bad for you?" can be confidently answered with a resounding no for the vast majority of people. As an ancient method of food preservation and a natural byproduct of fermentation, it is generally safe and often provides considerable health benefits, particularly for gut health. While those with specific health conditions or sensitivities should exercise caution and consult a doctor, most individuals can safely enjoy a diet rich in naturally fermented foods and products containing lactic acid. The key, as with most dietary components, is moderation and paying attention to your body's individual response. Consuming a variety of fermented foods is an excellent way to reap the probiotic benefits associated with naturally occurring lactic acid.

How to Incorporate Lactic Acid into Your Diet

For those looking to increase their intake of beneficial, lactic acid-rich foods, here are some simple tips:

Add yogurt or kefir to your breakfast: These fermented dairy products are a great source of live probiotics.
Eat more fermented vegetables: Add a spoonful of sauerkraut or kimchi to your meals for a tangy flavor and probiotic boost.
Try sourdough bread: The fermentation process gives sourdough its characteristic taste and produces lactic acid.
Drink kombucha: This fermented tea contains lactic acid and other beneficial compounds.
Opt for fermented cheese: Certain cheeses contain live cultures and can be a tasty way to get more lactic acid.

Incorporating these foods into a balanced diet is a safe and healthy way to support your gut microbiome and overall well-being. For a deeper dive into food additives, you can refer to authoritative sources like the FDA GRAS Notice.

Frequently Asked Questions

Lactic acid can be both a natural byproduct of fermentation (e.g., in yogurt or kimchi) and a manufactured additive used for flavor, preservation, and pH regulation in various processed foods.

No, consuming lactic acid in food does not cause lactic acidosis. Lactic acidosis is a serious medical condition caused by an overproduction of lactic acid in the bloodstream due to underlying health issues, not dietary intake.

While the name might suggest otherwise, lactic acid is typically derived from plant-based sources like corn or sugar beets. However, it can also be found in dairy products and meats. Vegans should check the ingredients list or contact the manufacturer to confirm the source.

Foods naturally high in lactic acid include fermented dairy products like yogurt and kefir, fermented vegetables such as sauerkraut and kimchi, and sourdough bread.

Yes, naturally fermented foods rich in lactic acid contain probiotics, which promote a healthy gut microbiome and aid digestion. This can improve bowel regularity and nutrient absorption.

Like any acidic food, frequent and prolonged exposure to lactic acid can contribute to tooth enamel erosion. Practicing good dental hygiene, such as brushing and rinsing after meals, can help minimize this risk.

Healthy kidneys and liver efficiently process lactic acid. However, individuals with chronic kidney or liver disease should consult a doctor regarding their dietary intake, as impaired organ function can affect the body's ability to clear excess lactic acid.