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What to eat to run a marathon
What should runners should eat to train for, and complete, a marathon? With major races like the London and Boston marathons approaching, more people than ever are taking on the 26.2-mile challenge. But what should you actually eat to fuel
Following my food dream
Ruth Alexander meets three people who gave up well-paid, high-flying careers to start all over again in the world of food. Nisha Katona left a career as a child protection barrister behind to start Mowgli, a chain of Indian restaurants in t
The story of the sandwich
Shattering the myth of its aristocratic origins and exploring some of the boldest creations; Ruth Alexander finds out about the history, culture and family ties wrapped up in the sandwich. Josh Veasey, co-owner of Rack in North West England
Small kitchens
From Michelin starred kitchens to Hong Kong’s high rise tower blocks, via informal settlements in the Kenyan capital Nairobi. Ruth Alexander hears from people making the best out of the cramped and tiny spaces they’re cooking in. Gina Lai s
The risk takers
Every food company starts with a gamble - and not all of them pay off. In this episode Ruth Alexander speaks to business owners about the risks they’ve taken to get where they are today, from financial leaps to personal sacrifices, and the
How to write a recipe
We all have recipes we turn to again and again, perhaps from the stained pages of our favourite cookbooks, or handed down through families. But have you ever wondered about the work that’s gone into writing that set of instructions? In this
Can you learn to love the foods you hate?
Most of us have foods we refuse to eat - think coriander, or maybe olives. But where do those strong dislikes come from, and is it possible to change them? In this episode of The Food Chain, Ruth Alexander sets out to find out whether you r
Fermented foods: A beginner's guide
Fermented foods are fashionable – kimchi, kefir, kombucha – they're all having a moment, many thousands of years on from where they were first produced. But how much do you know about how they're made? Do you know your SCOBY from your kefir
Dinner unboxed
Meal kits have become a familiar part of food shopping in many countries, offering pre-portioned ingredients and recipes delivered to the door. But how widespread are they, and what do they reveal about how people are eating today? Ruth Ale
Should we all eat the Mediterranean way?
The Mediterranean diet is rich in vegetables, pulses and olive oil and traditionally includes small amounts of fish and very little red meat. Thousands of studies back its health benefits. In fact, it's considered to be one of the most wide
Tweaks for 2026: How to eat better
Ruth Alexander gathers the most useful, actionable nutrition advice from our episodes of 2025 to help set you up for 2026. Things like how to nourish your brain, keep an eye on portion sizes, and why it’s important to focus on fibre. Expert
Family ties
Food is at the centre of family life – on ordinary days, in the everyday rush, during the dramas, and the quieter moments too. In this episode, Ruth Alexander looks back at some of The Food Chain's most moving and intimate moments of 2025,
What is the ultimate hangover cure?
With the festive season approaching in parts of the world, Ruth Alexander explores what’s actually happening in the body during a hangover, why some people suffer more than others, and whether common remedies make any real difference. How t
Food heroes and villains
***This programme contains conversations about disordered eating which some listeners may find upsetting*** Social media is awash with nutritional misinformation with foods often cast as superheroes or villains. So how can we separate fact
How to eat well in the cold
How do you eat well in freezing the cold? When you live in some of the coldest places on earth, what you eat, and how much, really matters. Ruth Alexander hears advice from a scientist, who goes on expeditions to study the body’s reaction t
To tip or not to tip?
Ruth Alexander explores the art and etiquette of tipping and how it varies around the world. She hears from staff and customers in countries where tipping is essential and in places where it can be taken as an insult. Ruth also talks to ser
The servers: The highs and lows of waiting on tables
What are the highs and lows of waiting on tables? Ruth Alexander speaks to restaurateurs from London, New York and Mumbai to find out about the inner workings of one of the hardest jobs in the business. Ruth hears from French celebrity Mait
Food by drones?
From pizza delivery to emergency aid, are autonomous aircraft the future? Ruth Alexander looks into whether drones are a feasible alternative to delivery drivers and traditional air drops. We hear how fast food and groceries are being deliv
Turmeric: The golden spice
Turmeric has been revered for thousands of years, not just for its mellow taste but for its golden colour and its supposed health giving properties. Rumella Dasgupta looks at its history, its uses in food and medicine and talks to scientist
The chefs
You've got to be full of passion to make it as a top chef. It's a highly skilled and physically demanding job that comes with long hours. Ruth Alexander talks to three celebrated and talented chefs from three different continents about the
The coffee habit: Why do we love it so much?
For millions of us around the world, the day hasn't begun until we've had our first cup of coffee. Ruth Alexander traces our love affair with coffee back through history, to the wilds of Ethiopia where it was first discovered. She experienc
The power of pepper
Pepper is ubiquitous at the dining table, but arguably most of us don’t know much about it. In this programme John Laurenson finds out about the pepper plant – how it is grown and harvested and the range of flavours it can offer. He learns
How (not) to complain
How confident would you feel about complaining if a restaurant meal was not up to scratch? Restaurateurs in the UK, South Africa and the United States compare stories of the most outrageous complaints they’ve received, and how they were dea
Portion size: How much should you eat?
How much food is the “right” amount - and why is it so hard to work that out? Ruth Alexander explores the world of portion sizes, starting with the rise of “portion distortion” in the United States, where supersized sodas and giant restaura
Dining etiquette: What really matters?
Listeners to BBC World Service told us they hate it when fellow diners chew noisily or talk with their mouth full. But what is polite at mealtimes can vary wildly according to where in the world you are and who you are with. Ruth Alexander
How to set a food trend
Have you tried Dubai chocolate, hot honey or the fruit sando? They’re just a few examples of viral food trends which got everyone talking on social media. Rumella Dasgupta talks to creators and product developer to find out how much work go
Flavour: The potato chip story
Self-confessed crisp lover Ruth Alexander traces the story of the crisp or potato chip, starting with a tasting experience matching fine wines and “rubbish crisps” at a wine bar in the northern English city of Manchester. With the help of j
Should I eat breakfast?
High prices, busy lives and the rise of intermittent fasting mean more people are skipping breakfast. This week, Ruth Alexander speaks to three experts in nutrition about whether that matters. She finds out what it’s best to eat for your fi
Bottom trawling and the future of global fish supplies
Bottom trawling is one of the most widely used - and most destructive - fishing practices in the world. Dragging heavy nets across the seabed damages fragile ecosystems, depletes global fish supplies, and puts the livelihoods of small-scale
Making care home food better
The quality of food in care homes for the elderly can be underwhelming. Ruth Alexander talks to the people highlighting the issue and finding ways to bring nutrition and comfort back on the menu. Dr Lisa Portner, a medical doctor and resear
