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The Healf Source
The Healthiest, UPF-Free ‘Picky Bits’ From M&S
Summer calls for M&S' best offerings. Here's how to pick the most nutrient-dense products, with insights from a nutritionist.
Written by: Ed Cooper
Written on: July 21, 2026
Every summer, the arrival of warmer weather signals a distinct cultural shift among Britons: nobody wants to turn on the oven. Instead, the aisles of M&S stores nationwide become an undisputed centre of gravity for those looking for an easy, fuss-free dinner. It’s what’s become known as the ‘picky bits’ movement — a dinner spread of dips, stuffed olives, crispbreads, and charcuterie, to name a few, that’s got so popular it’s now considered a seasonal institution. Yet, as the conversation around ultra-processed foods (UPFs) continues across our feeds, assembling a quick, graze-worthy meal can feel like a minefield of emulsifiers, industrial seed oils, and hidden additives. Unless, of course, you know where to look.
Following our breakdown of M&S’s stripped-back Only… Ingredients range, we wanted to see how the Foodhall’s now-legendary snacking lineup holds up through a functional nutrition lens. Healf asked nutritionist Jenna Hope, RNutr, to walk through the aisles with us to help pick out the ultimate UPF-free, nutrient-dense picky bits.
From gut-friendly fermented bites to clean, whole-food dips and high-protein breakfast essentials, here’s Hope’s expert-approved guide to elevating your summer spreads for better digestion, sustained energy and metabolic health. The aisles will never look the same again…
Nutrient Dense Super Seeded Crackers
ICYMI, fibre is finally having its moment in the sun. The macronutrient, alongside big hitters like protein and carbohydrates, is fundamental to your body’s day-to-day function, including gut health, digestion, metabolic health and long-term wellbeing. For Hope, M&S’ Nutrient Dense Super Seeded Crackers are one of the best ways to top-up your fibre intake — which you should be aiming to hit 30g of each day. They're baked in an oven, and topped with sunflower, linseeds, and sesame seeds for a satisfying crunch. “These crackers are the perfect way to pack in diversity and with 3.3g of fibre per serving, they’re excellent for supporting your gut health too,” she says.
These crackers are also all-purpose, going well with some protein-packed cheese, hummus, or even
Nutrient Dense Super Seeded Oaty Bread
With each slice packing the same protein content as an egg (6g), feeding and repairing your muscles and 6.6g of fibre apiece, breakfast may never look the same. “This bread makes a very satiating breakfast option,” says Hope. “The fibre and the protein will help to support energy levels and blood sugar regulation to keep you full throughout the morning or the afternoon.” Grab a loaf of this, topped with eggs, smoked mackerel, hummus, avocado, peanut butter, or your protein of choice, and you’ll be set for breakfast or lunches throughout the week.
Coconut Real Treat Bar
If you’re looking for a sweet(ish) treat that won’t throw you deep into UPF territory, the Coconut Real Treat Bar toes the line between being an all-natural, UPF-free snack and a treat that hits the spot when sugar cravings kick in. “It’s also made using 85% dark chocolate, meaning it contains more beneficial polyphenols than an average chocolate bar," says Hope.
The bar's polyphenols act as antioxidants and anti-inflammatories, while offering significant health benefits, like supporting heart and brain health, regulating blood sugar, and feeding good gut bacteria.
Only 7 Ingredients Baked Beans
Can you get more British than baked beans from M&S? It’s unlikely — and in doing so, you’ll be topping up fibre, protein, and lycopene, Hope explains, a plant chemical found in tomatoes which plays “a vital role in skin health and eye health”.
That’s not to say all beans are made equally. “As most baked beans are high in salt, sugar and UPF ingredients, this version is lower in salt and sugar and contains no UPF ingredients," she adds. Pair these beans with M&S’ Nutrient Dense Super Seeded Oaty Bread for tomorrow’s breakfast, and you've got one stacked breakfast.
100% Smooth Cashew Butter
Nut butters have long been a staple in the cupboards of those keeping tabs on their nutritional intake. Though it’s a high-calorie ingredient, nut butters also provide essential micronutrients like vitamin E, magnesium, and zinc, which support muscle repair, reduce inflammation, and help calm cravings. “This cashew butter is made with 100% cashews and provides healthy fats and protein making it a delicious snack paired with apple, or breakfast topped on a high quality, high fibre toast,” says Hope. “It’s got no added salt, sugar, oils or syrups, unlike many other nut butters, making it an excellent UPF-free cupboard staple.”
Mix this into your yoghurt or porridge or add to an apple or banana, and this picky bit will up your protein and fibre intake in one go.
Edamame Bean Pot
This one is a no-brainer on the "healthy" scale, but it tastes just as good as it feels in your body. The beans, which have fresh coriander sprinkled on top, are a perfect addition to any summer picnic or BBQ. It's nourishing and delicious at the same time, delivering 11.4g of protein and 4.8g of fibre per pot.
Add these plump veggies on top of almost anything, or serve them as an appetiser on their own, and they'll up your meal's macronutrient profile without any nasties or extras.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Ed is a freelance journalist and former Men’s Health digital editor, with bylines in Red Bull, BBC StoryWorks, Guardian Labs, Third Space, Natural Fitness Food and Form Nutrition, among others. Having run marathons, conducted sleep experiments on himself and worked with some of the world’s most in-demand experts — from sleep scientists and strength athletes to high-performance trainers and elite-level nutritionists — one thing remains clear for The Healf Source contributor: fitness trends come and go, but as long as you keep turning up for yourself, consistency will win every time.
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