Breakfast is, of course, the most important meal of the day. But for the vast majority of Britain, it’s also the most juggled. We’re breaking our fasts while finding that elusive pair of matching socks, or putting the finishing touches to a school project, or running to catch the bus. Getting our recommended daily intake of fibre, ‘eating the rainbow’ or nurturing our microbiomes is, quite frankly and frequently, beyond us.
So here at Good Housekeeping, we’re always on the watch for hassle-free ways to boost your nutrition in measurable, meaningful ways without breaking the bank. Simple swaps that can make a real difference. And here’s one we love. M&S Brain Food Super Seeded Nut Butter. It costs just £2.65. It’s genuinely crave-worthy. And swiping it over your morning toast, instead of your typical peanut butter, will really boost your health.
For a start, it’s free from added sugar, palm oil and stabilisers. These are often added to cheaper peanut butters to improve texture and shelf life, explains leading Nutritional Therapist Lucy Miller. But added sugar will cause an energy ‘spike and crash’ effect that will see you reaching for a mid-morning snack. So check the ingredients list: ‘You’d want to mostly see nuts rather than nuts plus lots of extras. Look for the whole-food ingredients and watch out for fillers.’ Another green flag? ‘If you notice that the oil separates at the top, that’s actually a good sign because it means there aren’t stabilisers added to keep it artificially smooth.’
Once you cut out the unnecessary extras: ‘Pure peanut butter is actually very nutritious,’ explains Lucy. Peanuts naturally provide protein, healthy unsaturated fats, fibre and nutrients like vitamin E, magnesium and niacin, which all help support energy, fullness and heart health.
The M&S spread is 68% roasted peanuts, but it also contains desiccated coconut as well as sunflower seeds, pumpkin seeds, chia seeds and golden linseed. And, says Lucy, ‘In this case, the added seeds genuinely do improve the nutritional profile because it’s not just a token sprinkle. You’re getting extra fibre, more texture and a broader mix of nutrients than you’d find in standard peanut butter alone. Pumpkin and sunflower seeds are naturally rich in minerals like zinc and iron, while chia and linseed contribute omega-3 fats, which most peanut butters don’t provide in meaningful amounts. It also contains over 11g of fibre per 100g, which is relatively high for a nut butter product and can help support fullness and gut health.’
In other words: ‘This is a good swap because you’re getting all the benefits of peanut butter, but with extra fibre, more micronutrients and a wider range of healthy fats from the added seeds. It’s a small change, but one that can improve the overall nutritional quality of breakfast quite easily.’
Make the swap from a sugary peanut butter and the biggest change you’ll notice is likely to be steadier energy levels across the morning, she suggests: ‘The higher fibre and healthier fat content can help keep blood sugar more stable, which may reduce mid-morning hunger and snacking. Over time, increasing fibre and nutrient intake in small daily ways like this can also support better gut and heart health overall.’
Finally, if you really want to lean into the benefits, swap your white toast for a seeded wholegrain loaf, dark rye bread or a good-quality sourdough, she says: ‘This will help slow digestion and keep you fuller for longer, while also adding even more fibre to the meal. You could even pop sliced banana on top for added nutrients.’ Then... get a move on. That bus won’t wait for you!
