Feed. Add.
Produce.
Three types of biotics. One connected system. Every plate you build either feeds it, adds to it, or harvests from it.
38T
bacteria in your gut
3
biotic types
1
connected system
Three pillars. One food system.
Prebiotics
Feed
The fibers and compounds in everyday plant foods that nourish your beneficial gut bacteria. The fuel the whole system runs on.
Probiotics
Add
Living bacteria and yeasts found in fermented foods that replenish and diversify the microbial community in your gut.
Postbiotics
Produce
The beneficial compounds your gut bacteria produce — short-chain fatty acids, vitamins, and neurotransmitters. The output that makes you feel better every day.
The biotic cycle
The three biotics don't work in isolation. Each feeds into the next — creating a self-reinforcing system that builds on itself every time you eat.
Eat Prebiotics
Plant fibres reach the colon intact
Bacteria are fed
Beneficial bacteria multiply
Add Probiotics
New living bacteria join the colony
Diversity grows
More species, more resilience
Postbiotics produced
Butyrate, vitamins, serotonin
Then the cycle continues. Postbiotics strengthen the gut lining — making it more receptive to the next round of prebiotics and probiotics. Every good meal makes the next one more effective.
01 — Feed
Prebiotics
Prebiotics are non-digestible fibers and compounds found in everyday plant foods. They pass through your upper digestive tract intact and arrive in your colon, where they become the primary fuel source for beneficial gut bacteria. Without consistent prebiotic intake, your bacterial community weakens — diversity drops, resilience falls, and everything downstream suffers. The good news: most people are one meal away from improving their prebiotic intake.
Why it matters
A well-fed microbiome produces the compounds that regulate your immune system, synthesise key vitamins, and stabilise your mood. Prebiotics are the foundation everything else depends on.
Key foods
02 — Add
Probiotics
Probiotics are live beneficial bacteria and yeasts found primarily in fermented foods. When you eat yogurt, kimchi, kefir, or miso, you introduce new living residents into your gut ecosystem. Modern diets, antibiotics, stress, and ultra-processed food all deplete gut bacteria diversity. Fermented foods are the most direct and practical way to replenish what has been lost — ideally daily, and from varied sources.
Why it matters
Gut bacteria diversity is one of the strongest predictors of long-term health. The more varied your probiotic sources, the more resilient and capable your microbiome becomes.
Key foods
03 — Produce
Postbiotics
Postbiotics are the metabolic byproducts your gut bacteria produce as they ferment prebiotics. These include short-chain fatty acids like butyrate and propionate, vitamins B12 and K2, amino acids, and serotonin precursors. Postbiotics are not eaten — they are earned. They are the output of a system that is well-fed and well-populated. They reduce inflammation, strengthen the gut lining, regulate immune response, and directly influence how you feel.
Why it matters
90% of your body's serotonin is produced in your gut. Postbiotics are the bridge between what you eat and how you feel — the measurable output of everything the biotic system produces.
Key foods
Find out where you stand.
Your free Biotics Score measures how well your current diet supports your microbiome — across all three biotic types, five pillars, and every meal.
Free. No card required. Takes about 3 minutes.