Which Food Has Lactic Acid Bacteria? Your Guide to Fermented Foods

December 17, 2025 •

4 min read

For thousands of years, lactic acid bacteria (LAB) have been used to ferment and preserve food, with evidence suggesting this practice dates back at least 40 centuries. This diverse group of microorganisms, well-known for their roles in enhancing food safety and quality, are responsible for creating many of our favorite tangy foods. So, which food has lactic acid bacteria?

Quick Summary

Lactic acid bacteria are found in a variety of traditional and modern fermented foods, including many dairy products, fermented vegetables, and sourdough bread. These microorganisms produce lactic acid, which preserves food and contributes to its distinct flavor and texture.

Key Points

Yogurt and Kefir: These are classic examples of fermented dairy products containing lactic acid bacteria, especially Lactobacillus and Streptococcus.
Sauerkraut and Kimchi: Fermented cabbage is a rich source of lactic acid bacteria like Lactobacillus plantarum and Leuconostoc mesenteroides, vital for gut health.
Sourdough Bread: A sourdough starter relies on a symbiotic culture of wild yeast and lactic acid bacteria to leaven the dough, though the bacteria are killed by baking.
Miso and Tempeh: These fermented soy products are made using LAB and other microbes, offering different textures and savory flavors.
Live Cultures Are Key: To get the probiotic benefits, choose unpasteurized products with 'live active cultures' or those not subjected to high heat, as heat kills the bacteria.
Food Safety and Flavor: The lactic acid produced by these bacteria acts as a natural preservative and significantly enhances the flavor and texture of fermented foods.

What Are Lactic Acid Bacteria?

Lactic Acid Bacteria (LAB) are a group of beneficial microorganisms that ferment carbohydrates to produce lactic acid. This metabolic process is fundamental to creating many fermented foods and beverages globally. LAB are gram-positive, non-spore-forming, and are either aerotolerant or obligate anaerobes. Their fermentation activity serves multiple purposes: it naturally preserves food by lowering the pH to an acidic level that inhibits spoilage organisms and pathogens, it enhances the flavor and texture of food, and certain strains provide health-promoting properties.

The genus Lactobacillus is a prominent member of the LAB group, though it has been recently reclassified into several new genera. Other important LAB genera involved in food fermentation include Lactococcus, Leuconostoc, Pediococcus, and Streptococcus. These bacteria can be naturally present in the raw ingredients or introduced as controlled starter cultures to ensure consistent results.

Dairy Products with Lactic Acid Bacteria

Dairy is one of the most classic homes for lactic acid bacteria, which ferment lactose (milk sugar) into lactic acid. This process causes the milk proteins to curdle, creating the thickened consistency characteristic of many fermented dairy items.

Yogurt and Kefir

These are arguably the most well-known fermented dairy products. Yogurt is typically made using a mix of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. Kefir, a tangy and slightly fizzy fermented milk drink, uses a symbiotic culture of bacteria and yeasts known as kefir grains. Both are excellent sources of probiotics, with some strains of LAB surviving the digestive process to benefit gut health.

Cheese

Many cheeses rely on LAB for their distinct flavors, textures, and aromas. Specific LAB strains are used as starter cultures during cheesemaking to acidify the milk and kick-start the curdling process. During the aging process, non-starter LAB continue to contribute to the complex flavor development. For example, some heterofermentative LAB can produce carbon dioxide, which creates the holes, or 'eyes,' in certain cheeses like Swiss cheese.

Other Fermented Milks

Various cultures around the world have their own fermented milk traditions. Examples include buttermilk, a byproduct of butter production, and koumiss, a fermented mare's milk beverage.

Fermented Vegetables and Grains

Lacto-fermentation isn't exclusive to dairy. Lactic acid bacteria are naturally present on the surface of many fruits and vegetables, and a simple saltwater brine is all that's needed to create a thriving environment for these microbes.

Sauerkraut and Kimchi

These two staples of Eastern and Western cuisines, respectively, are made from fermented cabbage. Sauerkraut is finely shredded cabbage fermented with salt, while kimchi is fermented with a variety of seasonings like garlic, green onion, ginger, and hot pepper. Both products contain a rich diversity of LAB, including species like Lactobacillus plantarum and Leuconostoc mesenteroides.

Pickled Vegetables

Many other pickled vegetables, from cucumbers to olives, undergo a lacto-fermentation process. The salt draws out the vegetables' natural juices, creating a brine where LAB can flourish and produce lactic acid, which gives them their characteristic tang.

Sourdough Bread

Sourdough relies on a 'starter,' a symbiotic culture of wild yeasts and LAB, most notably from the Lactobacillus genus, to leaven the dough. The lactic acid produced by the bacteria contributes to the bread's sour flavor and aroma.

Comparison of Lactic Acid Bacteria in Different Foods


Food Source	Common Lactic Acid Bacteria (LAB) Genera	Key Characteristics	Live Cultures After Processing?
Yogurt/Kefir	Lactobacillus, Streptococcus, Lactococcus	Tangy, creamy (yogurt) or thin, fizzy (kefir). Fermentation of lactose.	Yes, if labeled with "live active cultures."
Sauerkraut/Kimchi	Lactobacillus, Leuconostoc	Tangy, crunchy. Fermentation of cabbage.	Yes, unless pasteurized.
Sourdough Bread	Lactobacillus (Lactiplantibacillus, Levilactobacillus, etc.)	Sour flavor, unique chewy texture. Fermentation of flour starches.	No, baking heat kills the bacteria.
Miso/Tempeh	Lactobacillus	Umami flavor (miso), nutty flavor and firm texture (tempeh). Fermentation of soybeans.	Yes, miso is often unpasteurized. Tempeh is cooked, killing bacteria.
Cured Meats	Lactobacillus, Pediococcus	Tangy, complex flavor. Fermentation helps with preservation.	Depends on processing. Some salami is fermented but not cooked.
Kombucha	Lactobacillus	Tangy, slightly sweet, effervescent. Fermentation of sweetened tea.	Yes, live cultures are essential to the product.

How to Ensure Live Lactic Acid Bacteria in Your Food

While most fermented foods rely on LAB during production, not all of them contain live and active cultures by the time they reach your plate. Heat processing, such as baking sourdough bread or pasteurizing certain products like some sauerkraut or pickles, will kill the bacteria. To ensure you're consuming live cultures, look for products that are labeled as containing "live and active cultures" or are unpasteurized. Always check the packaging for specific information.

Conclusion: Which Food Has Lactic Acid Bacteria?

From tangy dairy products to crunchy pickled vegetables and savory soy foods, lactic acid bacteria are integral to a vast array of global cuisines. They not only enhance food safety and flavor but also provide potential health benefits by populating the gut with beneficial microorganisms. By incorporating a variety of these fermented foods into your diet, you can enjoy their unique tastes while supporting your overall well-being. For deeper scientific insight, explore resources like the National Institutes of Health.

This article is for informational purposes only and is not medical advice. Consult a healthcare professional before making dietary changes.

Frequently Asked Questions

Lactic acid bacteria (LAB) are a group of microorganisms that produce lactic acid through fermentation of carbohydrates. In food, they act as natural preservatives by creating an acidic environment and also enhance flavor, aroma, and texture.

Not all foods that utilize lactic acid bacteria are probiotic. Many foods are heat-treated (like baked sourdough bread or pasteurized products), which kills the bacteria. For a product to be considered probiotic, it must contain live and active microbial cultures that confer a health benefit.

While the sourdough starter contains live lactic acid bacteria and yeast, the high heat from the baking process kills these microorganisms. Therefore, finished sourdough bread does not contain live cultures.

To identify products with live cultures, look for phrases like "live active cultures," "unpasteurized," or "naturally fermented" on the label. For items like pickles or sauerkraut, refrigeration and avoiding products from the canned goods aisle are good indicators.

Besides dairy, significant non-dairy sources of lactic acid bacteria include fermented vegetables like sauerkraut and kimchi, fermented soy products such as miso and tempeh, and certain fermented beverages like kombucha.

If a fermented food has been pasteurized or cooked, the bacteria are no longer alive. While it may not provide probiotic benefits, it can still offer other health advantages like improved digestibility, nutrient availability, and a unique flavor profile.

For most people, consuming foods with lactic acid bacteria is safe and beneficial. However, some individuals may experience temporary digestive issues like gas or bloating. It's best to consult a healthcare professional, especially if you have a compromised immune system.