Young woman choosing dairy products from the refrigerator in supermarket.

The six health ‘miracles’ nutritionists never waste money on – and what to buy instead

Published: October 30, 2026 at 12:09 PM

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Save your money! Nutritionists share what you can leave on the supermarket shelf

Ever wondered whether a food, drink or supplement lives up to its health claims? We asked six nutrition experts to name one product they’d never add to their shopping basket – in store or online.

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For more like this, check out 6 foods you think are healthy but nutritionists wouldn't eat every day.

Eat rather than drink your chia seeds

Influencers on TikTok are going wild for chia water, claiming it reduces bloating, burns fat and helps with weight loss. You can buy chia water ready-made, but the online trend recommends a DIY recipe of simply adding seeds to a glass of water.

Why I wouldn’t recommend it

Registered dietitian Bini Suresh from the British Dietetic Association sets the record straight on the greatly overhyped health outcomes. "It’s important we look at the clinical evidence," she says. "These drinks don’t burn fat. While chia seeds contain fibre, which may contribute to feelings of fullness, there isn't convincing evidence that drinking chia water specifically promotes weight loss," she says.

Introducing large amounts of fibre too quickly can also cause bloating, wind and abdominal discomfort, particularly in people who aren't accustomed to a high-fibre diet, she says.

Also, be careful about swallowing dry chia seeds followed by water, as they expand and can pose a risk of oesophageal obstruction or choking. This is rare but particularly relevant for people with swallowing difficulties, she says.

The alternative

Buying ordinary chia seeds and incorporating them into everyday meals is generally more economical than purchasing ready-made or making your own chia drinks.

Adding chia seeds regularly to your meals boosts your nutrition. That’s because they’re a plant protein and contain omega-3 fats and minerals such as calcium and magnesium. "It’s easy to add a spoonful to your porridge or overnight oats. Chia seeds are generally more enjoyable when added to meals, and you’re more likely to eat them regularly," says Suresh. Check out our easy chia seed recipes for inspiration.

If you’re new to chia seeds, start with a teaspoon a day and build up gradually to give your digestive system time to adjust.

Chia seeds are a handy nutritional boost, but they’re not a miracle ingredient. If you're eating a varied diet, you don't need to eat them daily.

Cups of Chia Pudding Topped with Apple Chunks and Raisins

Skip the ‘GLP-1-boosting’ supplements

Riding the wave of weight-loss injections, these supplements now promise to ‘naturally boost GLP-1’ and curb appetite. At £30-£60 a month, I’d keep your money in your pocket, says Lucy Jones, dietitian and chief clinical officer at Oviva.

Why I wouldn’t recommend them

"GLP-1 medications are specially designed to last much longer than our own GLP-1 hormone, which, even when boosted, only lasts a few minutes and is then gone," says Jones.

"There’s no good evidence that these supplement products raise GLP-1 enough to make a difference to appetite or weight. Any effect is nothing like that of prescription medication, despite the marketing," she says.

"Many also blend ingredients such as green tea extract and berberine. Concentrated green tea extract in particular has been linked to cases of liver injury, especially at high doses or when taken on an empty stomach," she says.

Supplements aren’t tested like medicines, so doses can vary, and ‘natural’ doesn’t mean safe. Anyone with liver problems or taking regular medication should be especially cautious, says Jones.

The alternatives

The GLP-1 hormone helps us feel full, so focus instead on filling your basket and plate with foods that help you feel satisfied, says Jones. These are her healthier suggestions:

Also, make sure you’re drinking plenty of fluids throughout the day, she says.

A woman taking a supplement

Don’t overdo the electrolyte supplements

For the vast majority of people, electrolyte supplements offer no benefits, says Dr Sammie Gill, registered dietitian and senior nutrition scientist at the British Nutrition Foundation.

Why I wouldn’t recommend them

"Consuming electrolyte supplements when you don’t need them simply means you’re taking in extra electrolytes your body doesn’t need, and you’re more likely to exceed daily limits, such as those for salt," says Gill. "Most people get more than enough salt from their diet alone without the addition of electrolytes," she says.

Electrolyte supplementation can also be harmful if taken excessively or when it isn't needed, particularly in people with heart failure or kidney-related disorders, she says.

"That said, electrolyte supplements can be helpful in certain scenarios," says Gill. "For example, during periods of intense or prolonged exercise lasting over an hour, especially in hot climates or if the person sweats heavily. Electrolyte drinks may be more relevant for certain professions, such as firefighters or military personnel," she says.

"Electrolyte supplementation is also important if you’ve had a bout of vomiting and diarrhoea or if you have a high-output stoma," she says.

The alternative

There are many foods rich in electrolytes, including plant-based foods and dairy, says Gill. "Generally, it’s not something people should be concerned about," she says.

"Cow’s milk is naturally a rich source of electrolytes, including sodium, potassium, calcium and magnesium. It’s a less expensive option, and you also get additional nutrients, such as protein, that electrolyte supplements don’t provide."

For sporting situations where you genuinely need electrolyte supplementation, it’s easy to make your own using water, fruit juice and salt, she says.

Electrolytes drink

Cancel the juice-cleanse deliveries

One wellness trend I wouldn't recommend spending money on is expensive juice-cleanse deliveries or pre-packaged fasting kits, says nutritionist therapist Amanda Hamilton.

Why I wouldn’t recommend them

"Juicing removes much of the fibre that supports gut health, blood sugar regulation and satiety, while packaged fasting programmes can carry a hefty price tag for foods you could prepare yourself," she says.

The alternative

Instead, Hamilton is much more interested in the science of fasting-mimicking diets, which provide carefully controlled nutrition while encouraging some of the metabolic and health changes associated with fasting. It's a food-first approach.

"Over many years, I've developed my own macronutrient-based fasting-mimicking protocol designed around real, everyday ingredients rather than processed drinks, snacks or meals," she says. "I’ve found that a combination of soups and slaws works best for a fasting-style menu. Soups are naturally hydrating, warming and satisfying, and their combination of liquid and fibre can slow gastric emptying, helping you feel fuller for longer,’ she says. It’s easy to make your own – check out our healthy soup recipes for ideas.

"Slaws provide the crunch we all crave, and they are full of gut-friendly fibre. They also keep well in the fridge for several days, making preparation incredibly easy," she says. Homemade healthy slaws are quick and easy to make: try our rainbow slaw.

"I update my core ingredients with the seasons, but my favourites include courgette, broccoli, cauliflower and herbs for soups, alongside colourful slaws with cabbage, fennel, carrots, lemon and carefully measured healthy fats," says Hamilton.

Three bowls of green soup

Don’t rely on cereal bars for snacking

Cereal bars may look like a healthy choice, but can contain a lot of free sugars, as well as naturally occurring sugars in dried fruit such as dates, sultanas, raisins and apricots.

Why I wouldn’t recommend them

Dietitian Jennifer Low advises checking nutritional labels for free sugars, which are listed as sugar, honey, molasses, glucose syrup, fructose and dextrose.

"The higher up the list they appear, the more of it a product contains. It's recommended we have no more than 30g of free sugars a day, which is around seven teaspoons," says Low.

The alternative

Instead of buying a cereal bar, Low recommends a combination of mixed nuts and dried fruit.

"These make a great on-the-go snack, which are ideal if you’re going straight from work to the gym or need a post-workout nibble to keep you going until lunch," she says.

Nuts are a healthy choice because they contain healthy fats, protein and fibre, while dried fruit provides a good amount of carbohydrate. "Just make sure you watch portion sizes, as both are higher in energy, which can be perfect if you need to get in more energy with less bulk," says Low.

"This combo is also a good way to add extra protein and healthy fats to cereal and porridge. They're also delicious added to cakes and bakes, such as muffins and breads," she says.

Low isn’t completely against cereal bars, as we eat foods for other reasons as well as health. "Foods higher in sugar are fine to have sometimes and you should enjoy them without guilt. Often, when we try to avoid eating something we’d love to have, we end up eating much more of it when we eventually can’t suppress the urge any more," she says.

Bowl of dried fruits, pistachios, cashew nuts and almonds

No need to pick up a protein bar

Protein bars are one product I wouldn’t routinely recommend people spend their money on, particularly if you’re buying them daily because you think you need extra protein, says registered nutritionist Gopi Chandratheva. Most of us already exceed our daily recommended intakes, which is around 45g per day for women and 55-56g for men.

Why I wouldn’t recommend them

"While protein bars can be useful when you’re short on time as a snack or breakfast, they’re not a nutritional essential for most people," says Chandratheva.

"The biggest issue is that protein bars are often marketed as a healthier choice simply because they’re high in protein. However, their nutritional content varies considerably and many tend to contain added sugars, artificial sweeteners, additives and fats," she says.

‘They can also be expensive compared with everyday foods that provide protein alongside other valuable nutrients. For most people eating a balanced diet, it’s perfectly possible to meet their protein requirements without buying specialist products," she says.

The alternatives

"I’d recommend plain Greek yogurt with fruit, nuts and seeds, boiled eggs, nuts and seeds, or hummus or cottage cheese with crackers. These are versatile, easy to incorporate into a daily diet and can offer additional nutrients such as calcium, fibre and healthy fats, depending on the choice," says Chandratheva.

"These options can provide protein alongside a broader range of nutrients, without the premium price tag," she says.

"I wouldn’t say protein bars have no place in a healthy diet as they can be convenient for travel, busy days and those who do a lot of sport. But for everyday nutrition, I’d prioritise ordinary, affordable foods first," she says. Check out our guide to high-protein foods to see everything you can eat beyond bars.

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Overnight oats with bowls of yogurt, berries and chopped nuts

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Melanie Leyshon

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