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How to add more nutrients to your diet
The new M&S Nutrient Dense range has been created to help you boost your fibre, vitamin and mineral intake, without compromising on flavour
Want to incorporate more nutrient-rich foods into your meals this year? From speedy meals and salads to snacks and drinks, every M&S Nutrient Dense product is made with delicious whole foods and store cupboard ingredients, then perfectly portioned to offer high amounts of nutrients, such as fibre, per calorie.
Why choose Nutrient Dense?
Following nutrition guidelines developed in consultation with the British Nutrition Foundation, each recipe in the range has been crafted from a curated larder of 250 purposeful ingredients, carefully selected by M&S nutrition experts and chefs.
“At M&S, we’re proud to lead on health,” says M&S Senior Nutritionist Louisa Brunt. “This January, fibre takes centre stage in Nutrient Dense, as 96% of UK adults aren’t getting the recommended 30g per day*. So, we’re making it easier to increase your fibre intake with delicious options across the range.”
Why is fibre important?
“Fibre is a hidden hero in our diets, found in plant-based foods,” explains Louisa. “There are different types of fibre, each offering unique health benefits.”
For instance, beta-glucans, a type of fibre found in oats, help to maintain normal blood cholesterol levels and support regulating glucose after a meal. Meanwhile, fibre from oat grain and wheat bran helps add bulk to stools, and rye fibre contributes to normal bowel function.
Which product should I try first?
If you add one new thing to your diet this January, make it the M&S Nutrient Dense H5O Shot. Little in size but big on nutrients, it contains 4g fibre, 22 calories and a unique combination of five botanicals (ginger, ginseng, Japanese honeysuckle, yellow passionfruit and green cardamom), which have been selected and verified by researchers at the Royal Botanic Gardens, Kew.
After the sea moss trend amassed more than 1.3 billion TikTok views, M&S Food sourced high-quality red algae from the cold waters of the Irish Atlantic to create this refreshing shot, made with coconut water (a source of naturally occurring electrolytes) and vegetable fibres. Sea moss is also high in iodine, which many people in the UK lack in their diets.
Discover the rangeOf course, there are plenty of other nutritious M&S Nutrient Dense products for you to try, so here are just a few you can choose from. |
Nutrient Dense Super Seeded Oaty Bread · This sliced oat bread is made with a mix of linseeds, sunflower seeds and pumpkin seeds. Each slice contains 6g fibre and 6g protein.
Nutrient Dense Romesco Chicken · With 8g fibre and 35g protein, this flavour-packed meal for one consists of chicken in a smoky sundried tomato and red pepper romesco sauce, with spinach and a quinoa and cauliflower grain mix.
Nutrient Dense Berry Bliss Bowl · A natural yogurt bowl with three berry purées and chia, pomegranate and sunflower seeds, containing 10g fibre and 9g protein.
Nutrient Dense Roasted Butternut & Almond Grains Salad · 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.
Nutrient Dense Salmon & Green Goddess Crush Open Sandwich · Containing 9g fibre and 19g protein, this open sandwich features smoked salmon, a pea and edamame crush and a spiced pea and courgette purée on oat bread.
Discover more delicious inspiration from M&S Food
*OHID. (2025). National Diet and Nutrition Survey 2019 to 2023: report. London: UK Government.
Best enjoyed as part of a healthy, balanced lifestyle. Iodine contributes to normal energy-yielding metabolism, calcium contributes to the normal function of digestive enzymes.
