Rhiannon Lambert on the fibre crisis, ultra processed foods and supplements
17/03/2026 | 43 mins.
Why Only 4% of Us Get Enough Fiber and Why It Matters Way More Than You Think
Registered nutritionist and bestselling author Rhiannon Lambert joins host of the Good Food podcast, Samuel Goldsmith, to tackle one of the most overlooked nutrients in our diets: fibre.
In this episode, Rhiannon explains why the UK is facing a fibre crisis, how ultra-processed foods reshaped the way we eat, and what the latest science says about gut health, longevity, and disease prevention. She also shares her simple 30/30/30 formula for getting more fibre without overhauling your life, plus the truth about supplements, sugar swaps, and nutrition myths that won't go away.
In this episode, you'll learn:
• Why fibre is about far more than digestion. From heart health to cancer prevention to living longer
• How the rise of convenience food left us eating less fibre than during WWII rationing
• The NOVA scale: what "ultra-processed" actually means (and why baked beans aren't the enemy)
• Rhiannon's 30/30/30 formula for hitting your fibre target one meal at a time
• Which supplements are genuinely worth taking and which ones are overhyped
• Why less than 2% of nutrition advice on TikTok is accurate
About the guest: Rhiannon Lambert is a Harley Street registered nutritionist, founder of Rhitrition, and author of The Fiber Formula and The Unprocessed Plate. She's known for cutting through wellness noise with clear, evidence-based advice.
📖 The Fiber Formula is out now.
Subscribers to the Good Food app via the App Store get the show ad-free, plus regular bonus content. Learn more about your ad choices. Visit podcastchoices.com/adchoices
Matt Adlard's Lemon Tart
12/03/2026 | 6 mins.
Cook-a-long with Samuel Goldsmith, in this bonus recipe episode Learn more about your ad choices. Visit podcastchoices.com/adchoices
Matt Adlard on the science of baking and having a Michelin starred Dad
10/03/2026 | 46 mins.
Baker and patisserie expert Matt Adlard joins The Good Food Podcast to talk about his new book, The Science of Baking, and what really goes on behind those picture-perfect desserts.
Matt shares how a DM from his editor led to writing a book that demystifies the "why" behind baking — from why you use a bain-marie for cheesecake to why your soufflé needs to be served immediately. He opens up about being entirely self-taught, learning from scientific journals and fellow bakers on social media, and building a "recipe locker" of perfected fundamentals he mixes and matches to create new desserts.
In this episode, you'll hear about:
How Matt went from studying international business to becoming one of the most-followed bakers online
Growing up with a Michelin-star chef father — and why he still didn't learn to bake at home
The toast test for finding hotspots in your oven
Why ingredient substitutions (yes, even swapping cream cheese brands) can ruin your bake
Pro tips for the perfect lemon tart, including his dad's original recipe
The croissant disaster during a 30°C photo shoot
His most memorable baking fails — including a three-tier birthday cake that collapsed at his mum's 60th
Why "chasing perfection" is his philosophy, and why he wants you to see the mess behind the magic
Plus: quickfire questions, a guilty pleasure involving squirty cream, and what good food really means to Matt. Learn more about your ad choices. Visit podcastchoices.com/adchoices
Coconut Chicken Curry
05/03/2026 | 5 mins.
Cook-a-long with Samuel Goldsmith, in this bonus recipe episode. Learn more about your ad choices. Visit podcastchoices.com/adchoices
Maunika Gowardhan on spices, regional Indian cookery and Holi
03/03/2026 | 42 mins.
Join host Samuel Goldsmith for an in-depth conversation with acclaimed food writer and Indian cooking expert Maunika Gowardhan. In this episode, Maunika shares her passion for regional Indian cuisine, demystifying the diverse culinary traditions that span India's states.
Discover the fascinating origins of Indian spices, from pepper's ancient use before chillies arrived to the Portuguese influences in Goan cooking. Maunika reveals how geography, climate, and history shaped dishes across regions, from Mumbai's Sunday fish curry tradition to Bihar's smoky lamb dishes and Bengal's Portuguese-inspired prawn pie.
In this episode:
• The true meaning of "curry" and its regional variations
• Essential spices every home cook should own (and how to store them properly)
• The evolution of Indian food in the UK and London's thriving regional restaurant scene
• Behind-the-scenes stories from 20 years researching recipes in Indian homes
• Celebrating Holi with traditional drinks like thandai and beloved street snacks
Perfect for food enthusiasts curious about authentic Indian cooking, this conversation goes beyond takeaway staples to explore the untapped depth of regional Indian cuisine, from coastal seafood curries to northern slow-cooked lamb dishes.
Maunika is an Indian chef and bestselling author known for her fresh, accessible approach to authentic Indian cooking. Born and raised in Mumbai, she shares vibrant recipes rooted in heritage and family tradition. A popular contributor to olive magazine and BBC One’s Morning Live, she also writes for Vogue India. Curry is Maunika’s fourth cookbook, following Tandoori Home Cooking, the Times-bestselling Thali and her debut, Indian Kitchen, loved by cooks worldwide.
Subscribers to the Good Food app via the App Store get the show ad-free, plus regular bonus content. Learn more about your ad choices. Visit podcastchoices.com/adchoices
Join host Samuel Goldsmith every Tuesday as he chats with cooks, chefs, and food lovers. In each episode, Samuel dives into a sparkling conversation about the guest's life, their journey in the food and drink world, and, of course, their passion for food. Expect plenty of laughs, life lessons, and unforgettable stories from the people behind the plates.
The fun doesn't stop there! Tune in for sections like My Favourite Dish, where the guest discusses their favourite dishes and how they've made them their own, Cookery Confessions, where guests share their funniest kitchen mishaps and culinary secrets, and Quick Fire Questions, a rapid round of surprises that reveal more about their tastes and quirks.
Plus, on Thursdays, get a taste of new recipes in our bonus episodes—easy-to-follow cook-alongs to bring the flavours of the conversation to your kitchen.
Do scroll back in the feed to our archive including special episodes hosted by Tom Kerridge, Orlando Murrin and Mallika Basu.
The Good Food podcast has featured guests such as: Jamie Oliver, Nadiya Hussain, Michel Roux, Ainsley Harriot, Gennaro Contaldo, Claire Richards, Fred Sirieix, Big Zuu, Tess Daly, Liz Bonnin, Becky Excell, Professor Tim Spector, Rukmini Iyer, Riyadh Khalaf, John Whaite, Crystelle Pereira, Paul Ainsworth, The Hairy Bikers, Marcus Wareing, Sabrina Ghayour, Jane Dunn and Atul Kochhar.
Discussing topics such as BBQ, fermenting, brunch, spices, Eurovision, Caribbean flavours, sustainability, chocolate, Spanish cuisine, vegan cooking, Bake Off, airfryers, health, wellbeing, nutrition, slow cookers, cocktails, pancakes, pressure cookers, seasonal food and cocktails.
New Zealand