Food Chain presenter Ruth Alexander was confident that she was eating a healthy diet, in particular, a diet that included enough fibre. But it turns out, like many of us, her fibre intake has been falling short of the recommended amount.

In fact all over the world most of us are failing to eat enough, despite the growing trend for so called "fibremaxxing" where people try to maximise their daily intake. So how can we boost our fibre intake? And does it really have to involve chia seeds?

Ruth picks the brains of fibre expert Professor Joanne Slavin from the University of Minnesota and Fathima Abdoola, known as The Cultural Dietitian, based in Brisbane Australia. And psychologist Phillippa Lally from the University of Surrey in the UK, explains how we can make our well intentioned new habits stick.

Producer: Lexy O’Connor

Sound engineer: Andrew Mills

(Image: A close up of a steaming bowl of Persian barley soup, in a blue bowl, with a woman’s hands holding it. Credit: Getty Images)

If you would like to get in touch with the show, please email: [email protected]

Many people feel they can’t cook, or don’t know where to start. Studies suggest that in some countries, fewer people are preparing meals from scratch, and a lack of confidence in the kitchen can be a big part of the problem.

Ruth Alexander explores what holds people back from cooking, and how to overcome it. Drawing on her own experience of learning later in life, she asks: can anyone become a confident cook?

She’s joined by three guests who spend much of their lives in the kitchen, and who know that not everyone starts out with natural ability.

Robin Van Creveld, founder and director of Community Chef in Lewes, England, teaches people practical cooking skills through a social enterprise. Tokunbo Koiki, founder of Tokunbo’s Kitchen Catering Company and London African Food Week, joins from Lagos to share her approach to making cooking accessible and enjoyable. And Pak Wai Hung, owner of 288 Bar and Wok restaurant in Cheltenham, explains how building confidence can be just as important as learning techniques.

Together, they share simple, realistic ways to get started, from overcoming fear of failure to building basic skills and routines. Ruth asks them how beginners can gain confidence, what essential skills really matter, and how to make cooking feel less intimidating.

If you would like to get in touch with the show, please email: [email protected]

Producer: Izzy Greenfield Sound Engineer: Hal Haines Picture: Credit – Getty.

Is the culture of professional kitchens shifting?

In recent weeks, one of the restaurant world’s most influential figures stepped down amid allegations about his conduct at work. It’s been widely reported that former employees accused René Redzepi, founder of Copenhagen’s Noma, of creating a toxic working environment involving verbal and physical abuse. Redzepi has since apologised publicly, saying he has worked to change.

Ruth Alexander uses this moment as a starting point to explore a broader question: what is, and what should be, the culture inside professional kitchens?

For many chefs, stories of gruelling hours, intense pressure and explosive tempers have long been part of the industry. But are those conditions still the norm today, or is a different kind of kitchen culture beginning to take shape?

Ruth is joined by three chefs from different generations and parts of the world, each reflecting on their own experiences of coming up in the industry, and how those experiences have shaped the way they run their kitchens now.

Jun Tanaka, chef-owner of Michelin-starred restaurant The Ninth in London, looks back on starting out more than three decades ago. Preeti Mistry, executive chef at Silver Oak in California, shares her perspective after 25 years in the industry. And Manon Fleury, head chef at Datil in Paris and co-founder of an organisation working to prevent violence in kitchens, explains why she believes change is both necessary and possible.

They discuss whether the old hierarchies and harsh environments are being left behind, what a healthier kitchen culture could look like, and what still needs to change.

If you would like to get in touch with the show, please email: [email protected]

Producer: Izzy Greenfield Sound engineer: Annie Gardiner Image: credit - getty

Are your family meals calm and connected?

Or have they become dominated by battles with fussy kids or awkward teens?

Mum-of-one Ruth Alexander gets advice from experts who share the secrets to taking the stress out of family dinner and how to cope with fussy eaters. She finds out how we can make the table a place everyone wants to be at, tots, teens and adults alike.

Produced by Lexy O'Connor and Rumella Dasgupta.

Image: A small angry boy with blonde hair is holding a bowl of food and threatening to tip it on the floor as his parents' hands reach out to stop him. Credit:Getty/ skynesher