Sponsored by M&S Food
It’s January, it’s dark, the party season is over and your body, mind and spirit are craving nourishment. Good food, in every sense, is the answer. M&S Food can help you hit your health goals this year and enjoy it. Here are five ways to get started.
Max out on fibre
The latest buzz word in health circles is fibremaxxing. Not heard of it? Relax – it’s just a catchy name for boosting your fibre intake by eating plenty of fruit, vegetables, nuts, seeds, pulses and grains. Fibre aids digestion and can lower the risk of heart disease, diabetes and some cancers. Don’t get too stressed about it, or carried away – your ideal intake depends on a few factors, but about 30g a day is a good target.
“Around 96%* of UK adults aren’t getting enough dietary fibre,” says M&S senior nutritionist Louisa Brunt. “We’re making it easier for customers to increase their fibre intake with delicious options across our new Nutrient Dense range, developed by our nutritionists and chefs.”
Every product in the Nutrient Dense range is calorie-controlled, either a source of or high in fibre and contains at least one of 10 micronutrients such as vitamin D, folate, iron or vitamin B12. Pick up an M&S Nutrient Dense Berry Bliss Bowl on your way to the office perhaps. This natural yoghurt bowl has three berry purées plus chia, pomegranate and sunflower seeds, and contains 10g fibre and 9g protein. Or grab an M&S Nutrient Dense Roasted Butternut & Almond Grains Salad (pictured below) at lunch for a nourishing blend of cannellini beans, mixed grains, veg and almonds with a red pepper and miso dressing. One pot offers 13g protein and more than a third of your daily fibre.
Sip on sea moss
Small nutritional changes can make a big difference if you’re consistent. Cue the M&S Nutrient Dense H₅O Shot. Little in size but big in impact, this refreshing cold-pressed shot is coconut water (a natural source of electrolytes) blended with ginger, botanicals and Jerusalem artichoke fibre so it’s nutrient-rich and high in fibre.
The secret ingredient is sea moss, seaweed’s lesser-known but fast-rising cousin (1.3bn TikTok views and counting). Sea moss is packed with vitamins and minerals such as iodine, which many people lack in their diet, and which contributes to the normal production of thyroid hormones. Of course M&S has sourced the best sea moss from the Atlantic Ocean off the west coast of Ireland.
Be good to your gut
The more we learn about the gut’s influence on everything from skin and hair to mood, the more we understand how crucial it is to feed it well. As science and knowledge evolve, so does the bestselling M&S Food Good Gut range. From kefirs and yoghurts to granola, it’s a range bursting with drinks, snacks and meals to help you thrive on the inside.
Plus, this year a number of products have had the M&S TriMarks™ blend added. This unique blend is specifically formulated to combine fibre, live cultures and Plenibiotic™ to support gut health. Down a bottle of zingy M&S Good Gut Honey & Ginger Kefir Drink and do your gut, and your whole self, a favour.
Prioritise protein
Gone are the days when only body builders cared about how much protein they were getting. Today we all know we need it to maintain and repair muscle. The recommended daily intake is 0.75g per kilogram of body weight, and it’s easier than ever to reach now that M&S Food have expanded their popular High Protein range of flavour-packed, fuss-free meals, yoghurts, store-cupboard essentials and more. A chocolate-flavoured M&S High Protein Shot is an easy 10g of protein and a source of magnesium on the go.
Snack smart
We all love snacks, but they don’t always love us back. It doesn’t have to be like this. Whether you’re looking to up your fibre, boost your protein or keep your gut happy, smart snacks can help. M&S Food’s range of health shots and snacks has been developed by chefs and nutritionists to not only taste delicious but offer plentiful health benefits. Nab a bag of M&S High Protein Sweet Chilli Popped Red Lentil Tortillas for a double dose of fibre and protein.
Visit M&S Food to see the full range of products and find out more at marksandspencer.com/health. All products are best enjoyed as part of a healthy balanced lifestyle. Calcium contributes to the normal function of digestive enzymes. Iodine contributes to normal energy-yielding metabolism and protein contributes to maintenance of muscle mass.
(Source: *OHID. (2025). National Diet and Nutrition Survey 2019 to 2023: report. London: UK Government)