Lactic acid is a kind of organic acid made by bacteria when food undergo fermentation process. It is also used as a food preservative to avoid spoilage and to improve the taste of processed foods. The Food and Drug Administration (FDA) has approved its usage in most food products except infant and formula feeds. However, people wonder whether this ingredient is safe, as it is associated with health issues, but you will be surprised to know that it offers umpteen health benefits. Read this article to learn more about what lactic acid is, how it impacts health and its drawbacks.
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What Is Lactic Acid?
Lactic acid is an organic acid produced by the fermentation of carbohydrates, mainly sugars. It is formed when good gut bacteria, known as lactic acid bacteria, break down lactose, glucose, or other sugars.
In the human body, this organic acid is also produced during strenuous physical activity when oxygen levels are low. However, dietary lactic acid and exercise-related lactic acid are not the same in terms of health impact.
Food Sources
It is a naturally occurring acid, and is intentionally added in most foods during manufacturing processes, including:
Yogurt, curd, kefir, and buttermilk
Cheese and other fermented dairy products
Pickles, sauerkraut, kimchi, and fermented vegetables
Fermented soy products like miso and tempeh
In addition, a few processed foods contain lactic acid, where it is used as a preservative or flavour enhancer. In the food industry, lactic acid is most used to increase shelf life, uplift taste, flavour, and ensure food safety.
Also Read: What Are Acidic Foods? What To Limit, Avoid And How They Impact Your Health
Is Lactic Acid in Food Good for Health?
Improves Gut Health
Lactic acid is mostly associated with probiotics, which are the beneficial gut bacteria that support digestive health. Fermented foods are naturally rich in lactic acid. Including these foods helps to maintain a healthy gut microbiome balance, improve digestion and nutrient absorption.
Promotes Nutrient Availability
Lactic acid creates an acidic environment, which promotes the assimilation of essential nutrients like calcium, iron and magnesium. This specifically benefits people with low stomach acid and digestive problems.
Maintain Food Safety
Lactic acid impedes the growth of harmful bacteria such as Salmonella and E. coli. This protective quality uplifts the safety of fermented foods and makes them stable for consumption.
Boosts Immune Function
Lactic acid is known to increase good bacteria in the intestine and maintain gut microbiota balance. Studies have shown that a healthy gut is linked to stronger immunity, eases inflammation and lowers the risk of disease.
Also Read: Lactic Acid For Skin Care: Health Benefits, Uses, Side Effects And More!
Side Effects
Though lactic acid in food is generally safe, there are certain situations where it may cause discomfort:
A few people may experience bloating, gas, or mild stomach discomfort after consuming fermented foods, especially if they are not accustomed to them.
Individuals suffering from acid reflux, ulcers, or sensitive stomach lining may find that acidic foods, including those containing lactic acid, can worsen their symptoms.
Excessive intake of processed foods containing lactic acid may contribute to enamel erosion or digestive imbalance, though this is rare with normal dietary patterns.
Is Lactic Acid Safe for Everyone?
Lactic acid produced commercially can be plant-based or animal-derived, depending on production methods. Most commercially produced lactic acid today is plant-based and vegan-friendly.
Lactic acid–containing foods are generally safe when consumed in moderation for children and elderly people.
Those with chronic digestive disorders should consult a healthcare professional if fermented foods worsen symptoms.
Does High Intake Of Lactic Acid Make the Body Acidic?
A common misconception is that lactic acid makes the human body acidic. In reality, lactic acid in food does not alter blood pH. The human body works effectively and maintains pH levels of the blood regardless of dietary acid intake.
Conclusion
Lactic acid in food is safe and well-tolerated for most healthy adults when consumed in moderate amounts.
Lactic acid promotes digestion, gut health, immunity, and food safety. Foods rich in lactic acid, such as yogurt, curd, and fermented vegetables serves as an extra addition to a wholesome meal regimen.
However, individuals with sensitive gut conditions should consume such foods mindfully and observe their body’s response.
References:
Role of Lactic Acid Bacteria in Food Preservation and Safety
Agnieszka Zapaśnik 1, Barbara Sokołowska 1,*, Marcin Bryła 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC9099756/
Lactic Acid Fermentation in the Food Industry and Bio-Preservation of Food
Yulma Lizbeth Aguirre-Garcia, Sendar Daniel Nery-Flores
https://www.mdpi.com/2311-5637/10/3/168
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