It's exam season in many parts of the world and with her own daughter studying hard, Rumella Dasgupta began wondering how much food matters during this difficult and stressful time. Is there such a thing as a brain food and are there any foods in particular that we should be aiming to eat while studying hard? Rumella talks to students and experts about the role diet plays and what happens to our eating habits when we're under intense pressure. Plus are energy drinks ever a good idea before an exam, and what should we do when the junk food cravings hit? Featuring Professor Julia Rucklidge, director of Te Puna Toiora, the Mental Health and Nutrition Research Lab at the University of Canterbury in New Zealand and Lucy Upton, a UK based paediatric dietitian who supports her teenage clients to eat better during this stressful phase of their lives. Plus teenagers and university students in the US and India discuss what they like to eat and drink when studying. With special thanks to Zumix in Boston. Producer: Lexy O'Connor Sound engineer: Andrew Mills Image: a dark-haired teenage girl is sprawled on her bed. She has a biscuit in her mouth and is writing in an exercise book. Credit: Getty images. If you would like to get in touch with the show, please email: thefoodchain@bbc.co.uk

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. Produced by 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: thefoodchain@bbc.co.uk

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: thefoodchain@bbc.co.ukProducer: 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: thefoodchain@bbc.co.ukProducer: 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

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 that distance? Ruth Alexander is joined by one of the most successful marathon runners in history, Paula Radcliffe, who held the women’s world record for 16 years. She shares what it takes to fuel months of marathon training, and what it feels like when things go wrong during a race. Also on the programme is former world champion runner Steve Cram, now a coach and commentator, who explains the common nutrition mistakes he sees among recreational runners. And Performance Director of the dsm-firmenich Running Team, Valentijn Trouw tells us what it’s like to oversee the performance programmes of elite athletes including marathon legend Eliud Kipchoge. Ruth asks them what runners should fuel their training, what to eat in the crucial days before a race, and how to avoid “hitting the wall” on marathon day. If you would like to get in touch with the show, please email: thefoodchain@bbc.co.uk Produced by Izzy Greenfield. Sound Engineer: Annie Gardiner Picture: Credit - Getty. Paula Radcliffe competes in a marathon

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 the UK, physically building her first restaurants herself. Judy Joo worked in finance on Wall Street but decided to give it up to go to culinary school. After starting at the bottom in various restaurant kitchens she founded the Korean restaurant chain Seoul Bird, which has outlets in the UK and the US. Duc Ngo was an engineer who felt he lacked purpose and joy. So he left his job to start a sandwich shop in Helsinki. But it wasn’t easy. He took to Tiktok to document its rise, fall and rebirth as a bistro, The Alley. So did they all make the right decision and would they change anything? Ruth finds out... If you would like to get in touch with the show, please email: thefoodchain@bbc.co.uk Produced by Lexy O'Connor. Sound Engineer: Annie Gardiner Image: A smiling woman is behind a cafe door. She is turning the “closed” sign to “open”. Credit MoMo Productions/Getty images.

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 talks about his menu’s hits and misses and what it’s like to make a living out of making sandwiches. The 4th Earl of Sandwich John Montagu is popularly credited with coming up with the idea of putting a tasty filling between two slices of bread; food historian Dr Annie Gray reveals the facts of the matter. Masterchef Australia finalist and food writer Samira el Khafir talks about some of her favourite Middle Eastern wraps, enduring staples in the region and far beyond. Ruth discusses the changing fashions for fillings with Barry Enderwick, the California-based creator of the social media channel, Sandwiches of History. And Ozoz Sokoh, author of Chop Chop: Cooking the Food of Nigeria, reflects on how the sandwiches of her childhood were shaped by a long history of enslavement and British colonial rule. Image: A smiling dark haired woman is holding up a sandwich with a bit taken out of it. Her face is blurred while the sandwich is in crisp focus in the foreground. Credit: Farkot Architect/Getty. Producer: Lexy O’Connor Editor: Sara Wadeson If you would like to get in touch with the show, please email thefoodchain@bbc.co.uk

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 shows her around the kitchen in her cramped Hong Kong high rise flat and Ruth visits chef Ryan Blackburn who has retained a Michelin star whilst cooking out of the tinest of professional kitchens in Northern England. Plus Leah and her daughter Janice explain how they cook family meals in an informal settlement in the Kenyan capital Nairobi and AJ Forget describes what it's like to give up a big kitchen for a new life on the road, living and cooking in a converted bus. If you would like to get in touch with the show, please email: thefoodchain@bbc.co.ukProduced by Izzy Greenfield, Rumella Dasgupta and Lexy O'ConnorImage Description: Gina Lai is cooking in her tiny Hong Kong flat. (Credit Gina Lai/BBC)

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 painful decisions that have shaped their journeys. Ruth hears from Kim Kiarie, chef-owner of Five Senses Nairobi in Kenya, about building a high-end restaurant in a challenging market. Adonis Norouznia, who runs Nomas Gastrobar in Macclesfield in North-West England, on the risks of deciding to serve meat at his vegan restaurant, and Keith Bearden, CEO and co-owner of Alta Eco Foods in Houston, Texas, about scaling a food business in a competitive industry. They describe the compromises that cost them dearly, the moments they wondered whether it was all worth it, and what kept them going. Produced by Rumella Dasgupta and Izzy GreenfieldImage description: A foot comes down amidst a cartoon landscape of bright yellow banana skins. Credit Getty.