What food has lactic acid bacteria in it?

For millennia, humans have been using lactic acid bacteria for food preservation and to create a wide variety of fermented products. These beneficial microorganisms are responsible for the distinctive tangy flavor and complex textures found in many foods across different cultures. Understanding what food has lactic acid bacteria in it can help you incorporate more of these healthy probiotics into your diet.

Quick Summary

Lactic acid bacteria are common in fermented foods, including yogurt, kefir, sauerkraut, and kimchi. The fermentation process converts sugars into lactic acid, which preserves the food and creates a tangy flavor. This process yields beneficial probiotics that support gut health and offer various nutritional advantages.

Key Points

• Yogurt: A classic source, made by fermenting milk with starter cultures like Lactobacillus bulgaricus and Streptococcus thermophilus.

• Kefir: A fermented milk drink with a more diverse range of bacteria and yeasts than yogurt, offering broader probiotic benefits.

• Sauerkraut: Raw, unpasteurized fermented cabbage is an excellent vegan source of live lactic acid bacteria.

• Kimchi: A Korean staple made with spicy fermented vegetables, containing specific strains like Lactobacillus kimchii.

• Sourdough Bread: The fermentation process in sourdough bread, though not containing live bacteria after baking, improves the bread's mineral bioavailability.

• Miso and Tempeh: Fermented soy products like miso and tempeh rely on LAB for their unique flavor profiles.

• Check Labels: For live cultures, choose refrigerated, unpasteurized products and check for terms like 'live and active cultures'.

Fermented Dairy Products

Dairy products are one of the most well-known sources of lactic acid bacteria (LAB). The fermentation of milk by various strains of LAB results in a wide array of products, from creamy yogurts to complex cheeses. The bacteria convert lactose, the natural sugar in milk, into lactic acid, which causes the milk proteins to curdle and thicken. This process not only preserves the dairy but also gives it its characteristic tangy taste and texture.

Yogurt

Yogurt is perhaps the most famous example of a food with lactic acid bacteria. It is made by fermenting milk with specific starter cultures, primarily Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. These bacteria work together to create yogurt's signature flavor and texture. Many yogurts also have additional probiotic strains, like Lactobacillus acidophilus or Bifidobacterium bifidum, added to boost their health benefits. To ensure you're getting live cultures, look for the 'Live & Active Cultures' seal on the packaging.

Kefir

Kefir is a fermented milk drink made using kefir grains, a symbiotic colony of bacteria and yeasts. This fermentation process yields a beverage that is thinner than yogurt and has a slightly effervescent quality. Kefir contains a more diverse range of LAB than yogurt, including various species of Lactobacillus and Lactococcus. This unique microbial diversity is a key reason for kefir's touted health benefits.

Cheese and Buttermilk

Many cheeses are also a result of lactic acid fermentation. LAB help ripen and age cheese, contributing to its flavor, aroma, and texture. The specific strains of bacteria, along with aging time, determine the final characteristics of the cheese. Examples include sharp cheddars and tangy cottage cheese. Similarly, buttermilk is a product of fermentation, traditionally the liquid left over after churning butter. Cultured buttermilk is made by adding lactic acid bacteria to low-fat milk to give it its sour taste and thicker consistency.

Fermented Vegetables

Lacto-fermentation isn't limited to dairy products; it is a long-standing tradition for preserving vegetables worldwide. In this process, vegetables are submerged in brine, where naturally occurring LAB on the surface of the vegetables convert sugars into lactic acid. This creates an acidic environment that is inhospitable to harmful bacteria, effectively preserving the vegetables while developing their flavor.

Sauerkraut

Sauerkraut, or fermented cabbage, is one of the oldest forms of vegetable fermentation and a potent source of lactic acid bacteria. Made from just cabbage and salt, the fermentation relies on naturally present microbes like Lactobacillus plantarum and Leuconostoc mesenteroides. Raw, unpasteurized sauerkraut will contain the highest concentration of live bacteria.

Kimchi

As a Korean staple, kimchi is a fermented side dish made with salted and seasoned vegetables, primarily napa cabbage. It is a rich source of a wide variety of LAB, including a strain named specifically for it, Lactobacillus kimchii. Kimchi's complex flavor profile and probiotic benefits have made it popular globally. The longer kimchi ferments, the more complex and tangy its flavor becomes.

Pickles and Other Brined Vegetables

Genuine lacto-fermented pickles are made with cucumbers, salt, and water, relying on the natural bacteria to work their magic. Unlike pickles made with vinegar, which kills the beneficial bacteria, these fermented pickles are a living food. Olives are another common example of a lacto-fermented food, with specific strains of LAB used to create their distinct flavor. Other brined vegetables, such as carrots, radishes, and turnips, can also be fermented.

Fermented Legumes, Grains, and Beverages

The world of lactic acid bacteria extends beyond dairy and vegetables to other plant-based foods and drinks. These offer excellent options for those with dietary restrictions or who simply want more variety in their diet.

Sourdough Bread

Sourdough bread is made with a sourdough starter, a living culture of wild yeast and lactic acid bacteria. The LAB, including species like Lactobacillus sanfranciscensis, work together with the wild yeast to ferment the flour, producing lactic and acetic acids that give the bread its characteristic tangy flavor and chewy texture. This fermentation process also helps to break down phytic acid, improving the bioavailability of minerals in the bread.

Miso and Tempeh

Fermented soy products like miso and tempeh also contain lactic acid bacteria. Miso is a paste made from fermented soybeans, rice, or barley, while tempeh is a firm, cake-like product made from fermented soybeans. While other microorganisms are involved, LAB play a significant role in developing the complex flavors and textures of these products.

Kombucha and Other Fermented Beverages

Kombucha is a fermented tea made using a SCOBY (Symbiotic Culture of Bacteria and Yeast). While yeast produces the carbonation and some alcohol, various species of LAB are active during fermentation, contributing to its flavor and health properties. Other fermented beverages, including some types of beer and traditional drinks like Nigerian ogi and Egyptian kishk, also rely on LAB.

Comparison of Common Foods with Lactic Acid Bacteria

Food Type	Example	Primary LAB	Key Characteristics	Additional Notes
Dairy	Yogurt	L. delbrueckii subsp. bulgaricus, S. thermophilus, L. acidophilus	Creamy texture, tangy taste, good source of calcium.	Check for 'Live & Active Cultures' seal.
Dairy	Kefir	Diverse mix of bacteria and yeast	Tangy, thinner consistency, effervescent.	Contains a wider variety of microbes than yogurt.
Vegetables	Sauerkraut	Lactobacillus plantarum, Leuconostoc mesenteroides	Tangy, crunchy texture, simple ingredients.	Must be raw and unpasteurized to contain live bacteria.
Vegetables	Kimchi	Lactobacillus kimchii, various other species	Spicy, complex flavor profile.	Often contains cabbage, garlic, ginger, and chili.
Grains	Sourdough Bread	Lactobacillus sanfranciscensis and other species	Chewy texture, distinctive tangy flavor.	Fermentation improves mineral bioavailability.
Legumes	Miso	Various LAB and other microbes	Salty, savory paste with a rich, umami flavor.	Used as a soup base or flavoring agent.
Beverages	Kombucha	Various LAB and yeast	Fizzy, slightly sweet and sour tea.	Taste depends on fermentation length and added flavorings.

The Role of Live Cultures in Fermented Foods

It's important to differentiate between fermented foods that contain live lactic acid bacteria (probiotics) and those that do not. Some fermented products, like many commercially produced pickles, are pasteurized to increase their shelf life, a heat treatment that kills the beneficial bacteria. Sourdough bread is also typically baked at high temperatures, killing the live cultures from the starter. While these foods may still be flavorful, they do not offer the probiotic benefits of live, raw fermented foods. The presence of live cultures is what provides the primary digestive and immune system support associated with probiotics. These cultures help to balance the gut microbiome, improve digestion, and produce various beneficial compounds. Therefore, for maximum health benefits, opt for raw, unpasteurized products found in the refrigerated section of your grocery store.

Conclusion

Lactic acid bacteria are crucial microorganisms in the creation of a vast array of delicious and nutritious foods across the globe. From fermented dairy products like yogurt and kefir to vegetables such as sauerkraut and kimchi, and even breads and beverages, these bacteria perform the critical process of lacto-fermentation. This not only acts as a natural preservative but also enhances flavor, texture, and nutritional value. By consciously adding raw, unpasteurized fermented foods to your diet, you can easily increase your intake of beneficial live cultures, supporting your digestive and overall health. With so many options available, there is a fermented food for nearly every palate, making it a simple and enjoyable addition to your daily meals.

This article is for informational purposes only. Consult a healthcare professional before making any dietary changes.

Frequently Asked Questions

Does all yogurt have lactic acid bacteria?

No, not all yogurt contains live lactic acid bacteria. While all yogurt is made using these bacteria for fermentation, some brands are heat-treated or pasteurized after fermentation, which kills the live cultures. Always check the label for a statement like 'contains live and active cultures' to ensure you are getting the probiotic benefits.

Is lactic acid bacteria the same as probiotics?

Many lactic acid bacteria are probiotics, but not all of them are. The term 'probiotic' specifically refers to living microorganisms that, when consumed in adequate amounts, provide a health benefit to the host. Lactic acid bacteria are a broad group, and some strains may not meet the criteria to be considered a probiotic.

Can people with lactose intolerance eat foods with lactic acid bacteria?

Often, yes. For many people with lactose intolerance, fermented dairy products like yogurt and kefir are easier to digest than milk. This is because the lactic acid bacteria break down the lactose during fermentation, significantly reducing the amount in the final product.

Are all pickled vegetables a source of lactic acid bacteria?

No, it depends on the method. Pickles made with vinegar are not a source of live lactic acid bacteria because the vinegar and pasteurization kill the beneficial microbes. Only genuine lacto-fermented pickles, made with salt and water, will contain live, beneficial bacteria.

What is the difference between sauerkraut and kimchi?

Both are fermented cabbage, but they differ in preparation and flavor. Sauerkraut is typically just cabbage and salt, with a sour flavor. Kimchi is a Korean side dish made with salted and seasoned vegetables, including garlic, ginger, and chili pepper, giving it a spicy and complex flavor profile.

Is lactic acid vegetarian or vegan?

Lactic acid produced through fermentation is often from plant-based sources like corn or beets, making it vegan-friendly. However, some lactic acid can be derived from animal sources. It is best to check with the manufacturer for specific sourcing if following a strict vegan diet.

How do lactic acid bacteria benefit health?

Lactic acid bacteria offer several health benefits, primarily by supporting gut health. They help balance the gut microbiome, aid digestion, improve nutrient absorption, and support the immune system. Some strains may also produce compounds with antioxidant properties.