Watch the video: The 5 Ps explained

The 5 Ps of gut health

Prebiotics, Polyphenols, Probiotics, Parabiotics & Postbiotics. These five categories cover the biggest "inputs" that shape your gut environment - and they're also a practical way to act on your results after gut biome testing or other forms of gut health testing.

Andrew:
If you think about fibre, there’s an old myth people used to repeat: “It doesn’t matter because it’s not really calories — you can’t truly digest it.” But the truth is, there are second-order effects that matter a lot.

Simon:
And today we’re walking through the “5 Ps” for gut health: prebiotics, polyphenols, probiotics, parabiotics and postbiotics.

1) Prebiotics: non-digestible fibres that feed healthy gut bacteria

Andrew:
Let’s start with prebiotics. These are non-digestible fibres that help feed your own healthy gut bacteria. The good news is that prebiotics are pretty easy to get from a balanced diet. For example:

• chickpeas

• lentils

• other legumes

• leeks

• carrots

• courgettes

• and vegetables in general

If you eat your veg consistently, you’ll naturally get more prebiotics into your diet.

Simon:
You said “non-digestible” — so what’s actually happening? If we aren’t digesting these fibres, how do they help?

Andrew:
It’s easy to think digestion is mostly about the stomach, but the really interesting benefits happen further along the gut. Your gut microbes ferment these prebiotic fibres and produce short-chain fatty acids (SCFAs). That’s where many of the beneficial effects of fibre come from. So even though you don’t digest fibre in the same way as other nutrients, your microbiome turns it into something useful.

2) Polyphenols: plant compounds that support gut diversity

Simon:
Next up: polyphenols.

Andrew:
Polyphenols are plant compounds that act as antioxidants. They help support the growth of beneficial gut bacteria and can support the gut lining. A lot of people also associate polyphenols with strains like Akkermansia, which you may have heard about.

Common sources include:

• berries (especially dark berries like blueberries and blackberries)

• coffee

• tea

You don’t need a huge bowl of berries every day, but it’s an easy, practical way to increase polyphenols consistently.

3) Probiotics: live cultures from fermented foods

Simon:
Okay — number three is probiotics.

Andrew:
Yes. Probiotics are probably the most well-known of the 5 Ps.

Probiotics are live bacteria found in fermented foods, including:

• live yoghurt with cultures

• kefir

• sauerkraut

• kombucha

• other fermented foods

Adding probiotic foods can be a great boost, especially when you’ve already built the foundations with fibre and plants.

4) Parabiotics: benefits even when microbes aren’t “alive”

Simon:
Now the fourth P: parabiotics. I’ve never heard of these. Are they a new trend?

Andrew:
Parabiotics aren’t new — they’ve always existed. We just haven’t talked about them much. Parabiotics are typically found in certain functional foods or supplements, and can include bacteria that have been inactivated (for example through heat treatment), but may still support gut health in useful ways. They’re part of the wider “biotic pathway”, and they can matter just as much as the more familiar categories.

5) Postbiotics: helpful compounds produced during fermentation

Simon:
And the final P is postbiotics.

Andrew:
Postbiotics are bioactive compounds produced by probiotics during fermentation. A common misconception is: “probiotics only work if they’re alive when they reach your gut.” But postbiotics are one reason fermented foods can still offer benefits even when bacteria don’t survive perfectly. Good sources include:

• kefir

• sauerkraut

• miso

• fermented soy foods

• aged cheeses like Parmesan

Quick summary: how to apply the 5 Ps day to day

If you want a simple way to implement the 5 Ps without overthinking it:

• Prebiotics: eat more legumes and vegetables

• Polyphenols: add berries, coffee, or tea regularly

• Probiotics: include fermented foods like yoghurt or kefir

• Parabiotics: consider functional foods or supplements where relevant

• Postbiotics: remember that fermented foods can help even beyond “live bacteria”

This framework is also useful after using a gut health test kit, because it gives you practical levers to pull instead of random trial-and-error.

FAQs

What are the 5 Ps of gut health?

The 5 Ps are prebiotics, polyphenols, probiotics, parabiotics and postbiotics — a simple framework for supporting your gut microbiome.

What’s the difference between prebiotics and probiotics?

Prebiotics are fibres that feed your beneficial gut bacteria. Probiotics are live bacteria found in fermented foods like yoghurt and kefir.

What are SCFAs (short-chain fatty acids)?

SCFAs are compounds created when gut microbes ferment fibre. They’re one of the key reasons fibre supports gut health even though we don’t “digest” it like other nutrients.

What foods are high in polyphenols?

Berries are one of the best sources of polyphenols. Coffee and tea also contain polyphenols.

Is kefir a probiotic?

Yes — kefir is a fermented dairy drink that usually contains live cultures, making it a popular probiotic food.

What are parabiotics?

Parabiotics are inactivated microbes that may still provide benefits even when they aren’t alive in the traditional probiotic sense.

What are postbiotics?

Postbiotics are bioactive compounds made during fermentation. They help explain why fermented foods can still be useful even if all bacteria don’t survive digestion.

Should I use a gut health test kit or just take supplements?

A gut health test kit can help you understand patterns in your microbiome, while supplements can support targeted changes. Most people get the best results by improving the foundations first: fibre, plant diversity, and consistency.