The vegan lifestyle is enjoying growing popularity, as it offers an ethical and sustainable alternative to animal-based products. But what exactly does veganism mean, and how do living microorganisms such as lactic acid bacteria fit into this concept? This question is particularly relevant because lactic acid bacteria are found in many fermented foods such as yogurt, sauerkraut, and kimchi, which are also popular in vegan diets.
Many people who live a vegan lifestyle ask themselves whether living microorganisms such as lactic acid bacteria have a place in a vegan diet. Learn more here about the nature and role of microorganisms in food production.
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Live lactic acid bacteria: vegan, vegetarian, or of animal origin?
Lactic acid bacteria are tiny, single-celled organisms that convert sugar into lactic acid through fermentation. This process is not only important for the shelf life of foods, but also gives them their characteristic taste and health benefits. This means that they do not originate from animal sources. They do not require any additional animal products for their growth; therefore, lactic acid bacteria are generally considered vegan.
What are microorganisms actually?
Microorganisms, also called microbes, are found everywhere in nature, and without them life would not be possible. They are microscopic living beings consisting of single cells or cell aggregates that cannot be seen with the naked eye. Microorganisms include:
- Bacteria,
- Viruses,
- Microalgae,
- Fungi and
- Yeasts.
Although we speak of living microorganisms, microorganisms are not animals, as they do not possess a central nervous system. They do not feel pain like animals and have no consciousness; by definition, they are therefore vegan.
The properties of microorganisms are used in various fields (food microbiology, biotechnology, etc.). For example, lactic acid bacteria are used to produce yogurt from milk. Foods that contain particularly large amounts of beneficial microorganisms are referred to as “probiotic” (Greek: “for life”) and strengthen both the gut microbiome (intestinal flora) and the immune system, while also having many other positive effects on our health. Some microorganisms, such as intestinal bacteria, can protect against diseases, while other microorganisms can promote illness.
What are lactic acid bacteria?
Lactic acid bacteria are a specific group of microorganisms characterized by their ability to convert sugar into lactic acid. Here are the main characteristics of lactic acid bacteria:
- Specialization: They are specialized in fermenting sugar into lactic acid and play an essential role in the production of fermented foods such as yogurt, sauerkraut, and kimchi.
- Fields of application: They are frequently used in the food industry for fermentation, as well as in probiotic production and in some medical fields.
- Environmental requirements: Lactic acid bacteria prefer low-oxygen environments and often thrive in environments with high sugar content.
Lactic acid bacteria therefore do not consist of milk; they merely convert sugar into lactic acid. Lactic acid plays a central role in the anaerobic energy metabolism of muscles during intense physical activity. It plays a diverse role in the human body, far beyond its function in muscles. It is transported in the blood and can be used by various organs, especially the liver, heart, and brain, to generate energy. When ingested through food, lactic acid is absorbed in the digestive tract and metabolized similarly to endogenously produced lactic acid, either being used for gluconeogenesis or for direct energy production. These processes are crucial for efficient energy utilization and the maintenance of metabolism in the body.
Lactic acid is found in various foods, including sauerkraut, yogurt, and other fermented products.
Vegan lifestyle with microorganisms to promote health
Microorganisms are vegan; therefore, people following a vegan lifestyle can consume foods such as coconut or soy yogurt, fermented bread drinks, or dietary supplements containing bacteria without a guilty conscience and benefit from their health advantages. Probiotics with specific microorganisms are also useful in many phases of life because they can support health-maintaining processes from within.
Probiotics and their benefits
Probiotics are live microorganisms that can provide health benefits when consumed in sufficient amounts. They can support a healthy gut flora, promote digestion, and strengthen the immune system. Here are some of the most important benefits:
- Gut health: Probiotics can help maintain the balance of intestinal flora and improve digestion. They promote the growth of beneficial bacteria and inhibit the proliferation of harmful microorganisms.
- Strengthening the immune system: A healthy gut contributes to overall immune function. Probiotics can increase antibody production and promote the activity of immune cells such as macrophages and T lymphocytes.
- Relief of digestive complaints: Probiotic foods can help alleviate symptoms of irritable bowel syndrome (IBS), bloating, and constipation.
- Improved nutrient absorption: Probiotics support the absorption of nutrients such as vitamins and minerals, contributing to overall health.
Vegan probiotic foods
There is a wide variety of vegan foods rich in probiotics that can easily be integrated into the daily diet:
- Coconut and soy yogurt: These plant-based yogurt alternatives are often enriched with live cultures that offer the same probiotic benefits as conventional yogurt.
- Sauerkraut and kimchi: Fermented vegetables are an excellent source of probiotics and can be consumed in salads, sandwiches, or as a side dish.
- Kombucha: This fermented tea is not only refreshing but also rich in probiotics that can promote gut health.
- Miso: This fermented soybean paste is a traditional ingredient in Japanese cuisine and contains a variety of beneficial bacteria.
A vegan diet does not exclude the consumption of probiotic foods and dietary supplements. On the contrary, by consuming plant-based, probiotic-rich foods and supplements, people following a vegan lifestyle can promote their health and increase well-being. Integrating these beneficial microorganisms into the daily diet offers numerous advantages, from improving gut health to strengthening the immune system, and supports a balanced, healthy vegan diet.
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Glutamine is also of great importance for the immune system. It serves as an energy source for immune cells and supports their function. A strong immune system is essential to protect the body against infections and diseases. By taking glutamine, you can strengthen your immune system and improve your overall health.
What promotes a glutamine deficiency
The need for glutamine can increase in certain stress situations, such as:
- chronic infections in the gastrointestinal tract,
- medication-based therapies (for example chemotherapy), or
- competitive sports.
Even after the infection subsides, the deficiency often initially remains. The reason for this may be increased permeability / facilitated passage of allergens and pathogens through the intestinal wall. As a result, symptoms such as pain and diarrhea often occur.
In addition to illnesses, competitive athletes also require more glutamine, either through increased intake via food or dietary supplements. For athletes and people who train intensively on a regular basis, glutamine can be particularly beneficial. It promotes muscle regeneration and reduces recovery time after training. It also supports muscle mass development and can enhance athletic performance. Adequate glutamine supply is therefore essential for athletes.
Glutamine in nutrition
In certain life situations, such as intensive training or illness, additional glutamine intake may be beneficial. Glutamine naturally occurs in many protein-rich foods. Good sources include:
- Meat,
- Fish,
- Eggs and
- Dairy products.
Plant-based foods such as legumes and nuts also contain glutamine. As a general rule, protein-rich plant-based and animal-based foods, such as soybeans and soy products, wheat and oats, legumes, meat and meat products, sea fish, milk and dairy products, are also considered good sources of glutamine.
L-glutamine in dietary supplements
L-glutamine, the biologically active form of glutamine in the body, is available in powder and capsule form. It is particularly well absorbed by the body and can replenish the body's own glutamine reserves when needed. When choosing a suitable product, you should pay attention to quality and purity. Dietary supplements from trustworthy sources ensure a safe and effective addition to your diet.
Intake recommendations and dosage
The dosage of L-glutamine depends on various factors, such as your age, health status, and physical activity. In general, a daily intake of 5 to 15 grams is recommended. Higher dosages should be taken in consultation with a doctor or nutritionist. Glutamine can be taken in the morning, before or after training, depending on individual needs.
Possible side effects and safety
Glutamine is generally considered safe and well tolerated. In rare cases, side effects such as gastrointestinal discomfort may occur. When taken properly and at the correct dosage, no serious side effects are expected. However, if you have health concerns or suffer from a chronic condition, you should discuss glutamine intake with your doctor.
Glutamine and gut health
Glutamine is particularly important for an intact intestinal mucosa, a stable gut microbiota, and a strong immune system. In the long term, taking glutamine in combination with a probiotic can have a supportive effect. In any case, glutamine intake as a dietary supplement should be discussed with a physician.
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Source
E. Fütterer, HAW Hamburg, 2019: Glutamine as a nutritional-therapeutic measure to improve leaky gut syndrome; available online at:https://reposit.haw-hamburg.de/bitstream/20.500.12738/8618/1/BA_Leakygut_Fuetterer.pdf
