Usually when people think of bacteria in their food they imagine it’s time for it to hit the trash. However, bacteria aren’t all bad. In fact, most bacteria are actually beneficial. None more so than probiotics. These bacteria colonies are packed with benefits for the digestive system. Eating food regularly that has probiotic colonies can help improve digestive health by promoting regularity, reducing bloating and inflammation, help with weight loss, reducing gas and indigestion and help reduce the risk for intestinal and colorectal cancers. Here are nine common probiotic foods you can add to your diet to reap these benefits.

Yoghurt – Perhaps the ideal probiotic food, yoghurt is milk that has been allowed to congeal due to bacteria colonies. Goat’s milk yoghurt, typically Greek yoghurt, is especially packed with probiotics. Two of the most beneficial probiotics, lactobacillus and acidophilus, are usually abundant in goat’s milk yoghurt and cheese. However, be aware that all yoghurts are not equally beneficial. Avoid ones that are full of sweeteners and artificial flavors as the probiotic count is typically gutted from these additives.

Kefir – Similar to yoghurt, kefir has the advantage of being infused with whole grains. Containing lactobacilli and bifidus bacteria, kefir is a one-two punch for digestive health stemming from its probiotic count and the fiber from the whole wheat grains.

Sauerkraut – Not commonly thought of as a probiotic food, sauerkraut is fermented cabbage loaded with fiber, beneficial colonies and rich in vitamins A, B, C and E. Furthermore, sauerkraut can help reduce the body’s allergic reaction to seasonal or year round environmental allergies.

Dark Chocolate – Higher quality dark chocolate had more than quadruple the count of beneficial bacteria compared to most other dairy products. Plus, dark chocolate is loaded with antioxidants, helping reduce cellular stress and tissue oxidation. Remember, just a little chocolate will take you a long way.

Microalgae – While perhaps not available at your local supermarket, microalgae is becoming available in specialty stores as more and more food producers turn to renewable sources of environmentally friendly food. Microalgae are loaded with probiotics, including lactobacillus and bifido bacteria. Microalgae are also excellent sources of energy that are low in fat, calories and carbs but high in vitamins and fiber.

Miso – A Japanese import, miso soup is a strong contender for probiotic king as this broth of fermented soy is loaded with beneficial bacteria and other health benefits. Miso is nutritionally dense and can help rid the body of carcinogens and alkaline metals.

Tempeh – If you are looking to cut out meat from your diet and you can’t handle tofu, try tempeh, a fermented mixture of grain and soy. Full of probiotics, tempeh is also rich in vitamins and lower in salt compared to other fermented soy products if cooked correctly.

Kimchi – An Asian equivalent of sauerkraut, this dish of fermented spicy cabbage is loaded with probiotics and packed a nutritional wallop of beta-carotene, calcium, iron and vitamins A, C, B1 and B2.

Kombucha Tea – Rich in candida, this fermented tea has been used for centuries as a digestive aid and for increasing energy. However, this tea is not for everyone due to the presence of candida, a rapid spreading bacteria that can cause yeast infections.  Kombucha tea is becoming quite trendy and is growing to be a leader among all of the probiotic foods.