Woman fell to death climbing in north Wales beauty spot

A social media influencer with more than 10,000 followers died plunging 65ft when she lost her grip climbing a rocky mountain face, an inquest heard.

Adventure-loving engineer Maria Eftimova, 28, was tackling the notorious Tryfan mountain in Snowdonia, North Wales, when the accident happened.

Maria was climbing with friends and trying to get a handhold when she tumbled – and went into “freefall” down the mountain.

Fellow climber Harry Jones said the group were going up the face one-by-one when he saw her fall.

He said: “I could see on one particular ledge Maria stopped in order to get a handhold. to pull herself up. I was six ft below her, to the left.

“She swung her right leg up to pull herself up. I asked ‘Got it well?’ and she said ‘I think so.” But he said moments later he was Maria “flying over me” and down the mountain.

Neil Oakes, who was on a slightly different route up the mountain told of his horror at seeing Maria’s fall.

He said: “I turned and saw Ms Eftimova tumbling through the air below me. She was already in freefall.

“I knew there was going to be an impact on the rocky outcrop below so I turned away for a split second. I was shouting ‘No, no, no, no.’

“When I turned back she was on the ledge below. I knew that it was serious. I said ‘She’s gone. She’s fallen’. I was in shock.

“The inquest heard she suffered severe head injuries including a fractured skull and despite help from paramedics she died at the scene.

Maria was the second professional woman to die in the mountain range in a week following the death of 30-year-old Dr Charlotte Crook.

Maria, of St Helens, but originally from Sofia, in Bulgaria, had more than 10,000 followers on social media where she showcased her outdoors lifestyle.

She was an experienced mountaineer and had recently completed an ice-climbing course in Norway. But the Caernarfon hearing was told she fell on the mountain’s notorious north ridge – a popular but dangerous scrambling route.

Coroner Kate Robertson returned a conclusion of accidental death and passed on her condolences to her family and friends.

She said: “It seems that Maria was scrambling with others when she has unintentionally and unexpectedly fallen and during the course of that fall she has sustained the injuries which have sadly led to her death.”

Friend Victoria Critchley, set up a fundraising page to help pay for repatriation costs, saying: “Maria was an ambitious, bright and cherished 28 year old, whose vibrant personality, energy and aura touched and uplifted all around her.

“She had a passion for engineering, having studied Civil Engineering at the University of Salford and a love for extreme sports. Her biggest passion being Snowboarding, which she was super excited for and looking forward to doing again on her upcoming trip to Austria.

“She had an insatiable thirst for life and exploring our world’s beauty. Tragically, she was taken from her family far, far, far too soon!”

Victoria said the fundraiser who help Maria’s devastated family. She said: “Adding to their immense grief, the family, who reside in Bulgaria, face a significant financial burden to repatriate Maria and give her the dignified farewell with her loved ones that she deserves.”

Friend Jem Elder wrote: “We will miss you everyday, forever Maria Eftimova. Your beautiful, uplifting spirt will always live on, you really were the very definition of loving life and living a happy, fulfilled life, inspiring others to follow in your footsteps. See you on the last climb.”

The tragedy on February 22nd came just six days after Dr Charlotte Crook also died while climbing in the same region.

An inquest heard Dr Crook plunged 30ft to her death while walking on Glyder Fach with a fellow medic. Both women were attended to by Ogwen Valley Mountain Rescue Organisation.

Speaking of Maria’s accident, the team said: “A group was ascending the north-ridge when one of them fell 20 metres into steep terrain.

“Passers-by with climbing equipment abseiled down and made her safe, and a team member already nearby made his way down and started CPR.

“Colleagues from Welsh Ambulance Service stood by at base while the Coastguard helicopter dropped team members onto the mountain.

“Unfortunately, the casualty had not survived her injuries, and she was brought down to Oggie base. The thoughts of all involved are with the casualties families and friends, thank you to all the members of the public who tried to help.”

Google, Spotify and other major platforms down in huge internet outage

Much of the internet appears to have broken, with Spotify, Google, Snap and Discord all hit by major issues Thursday.

The problem appears to be related to technical issues at Google Cloud, which provides the infrastructure that powers much of the internet.

Many Google products – such as Search, Gmail, Maps, Meet, Nest and others – were hit by the problems, according to tracking website Down Detector.

But the issues have also affected third-party websites; which may rely on Google’s tools. That includes Snapchat, Discord, Spotify, the Pokémon trading card game and artificial intelligence tool Character.ai.

Etsy, Shopify, UPS, Roblox and others also seemed to be affected by problems. Other web infrastructure platforms such as Cloudflare were also hit by problems, though Cloudflare itself was not affected, a spokesperson said.

The problems appeared widespread, affecting vast numbers of users across the world, according to Down Detector. Google indicated on a tracking page that all of its regions had been hit by the problems.

Issues began around 2pm on the east coast. Shortly after, Google said that it was aware of the problems — but it took hours before it was able to begin a full recovery.

Google Cloud’s status website showed a vast array of issues across the world. Many of the technologies that third-party companies rely on to provide services were broken, it said.

Google apologized to “all who are affected by the disruption”. It did not give any information about what had caused the problems – only that it had “identified the root cause” and had “applied appropriate mitigations”.

At around 4pm eastern, the company said it had found the issue and applied a fix. But it noted that there could still be issues and that it did not know when a full recovery would happen.

People on social media were not happy to find that their favorite platforms were down.

“How spotify gonna be down when i am at the gym what tf am i supposed to do now,” one X user wrote.

Another posted: “Is this the end of the internet? how is everything down… AWS, Google Firebase, Cloudflare.”

“GUYS INTERNET IS COOKED Wtf do i do without discord and spotify im extremely bored, i cant even work google drive is down,” a third wrote.

History is repeating itself in my hometown. It’s terrifying to watch

Once, when I was a teenager, I was in a Spar in Ballymena when a man walked in and announced he would burn the shop to the ground if it didn’t close immediately.

My sister and I did not hesitate. Like everyone else, we believed him – and fled.

We had been intending to dash in to the store for just a few minutes to stock up on essentials, amid fears of a long few days ahead of us as rioting broke out across Northern Ireland in the 1990s over Drumcree.

So it’s terrifying to watch violence unfold in my hometown again, as we have over recent nights.

Around a 30-minute drive from Belfast, although it occasionally felt like further, Ballymena is often dubbed the buckle of the “bible belt” of Northern Ireland, surprising visitors with the number of churches that line its streets.

A DUP heartland, its MP was for many decades the firebrand preacher the Rev Ian Paisley, who used to secure huge parliamentary majorities, often winning one in every two votes cast.

Its status as a prosperous market town in the middle of Northern Ireland, its name literally means ‘middle town’, helped during the long years of the Troubles.

It is the home of Northern Ireland’s first Sainsbury’s, opened not long before the Good Friday Agreement, giving me a weekend bakery job – which occassionally included putting the jam in jam doughnuts – one of hundreds of jobs it brought to the town, as well as a company slogan “A fresh approach” that we hoped matched the times.

That prosperity is one of the reasons that the town attracted immigrants in the years after the peace process proved a lasting success – migrants who are now the subject of horrific violence.

In one video shared online, a woman tells the rioters: “Be careful, lads”, followed by a man telling her there were people living in one of the houses being attacked. She replied: “Aye, but are they local? If they’re local, they need out. If they’re not local, let them f****** stay there.”

Like everywhere in Northern Ireland, Ballymena has suffered its share of atrocities in the past.

In 2006 a 15-year-old Catholic boy was beaten to death in an attack that started outside the local cinema, not all that far from where the latest riots erupted this week.

The Harryville part of the town, where hundreds of people gathered this week, was the scene of loyalist protests for years against the presence of a Catholic church in a strongly Protestant area in the late 1990s.

In December 1996, a 300-strong contingent of police in riot gear was needed to ensure local people were able to attend Mass, as an article for The Independent recorded at the time.

And, of course, violence erupted over Drumcree, a long-running conflict about a Protestant Orange Order march in Portadown.

After the incident in the Spar, my family stayed home for days, watching events unfold on the news, part of an unofficial night-time curfew that saw thousands of people lock themselves down decades before any of us had ever heard of Covid.

On a separate summer I spent a mini-break in Brussels – won, bizarrely, as part of my school’s quiz team – holed up in a hotel room with three fellow pupils, watching helplessly on CNN as riots erupted at home.

When we landed back in Belfast International airport late at night, the violence had become so widespread we faced a difficult and potentially treacherous journey getting home. At one point we were stopped by police just as our car came face to face with an overturned and burnt out bus.

That was in 1998, when the riots did not stop until the appalling murders of three young brothers in a loyalist arson attack in Ballymoney, about 20 miles from Ballymena.

Hopefully it will not take a tragedy like that for the violence to end this time.

Trump threatens military deployment nationwide as immigration protests flare up across US

In a particularly shocking moment on Thursday, California Senator Alex Padilla was forcibly removed, restrained, and handcuffed during a press conference being held by Homeland Security Secretary Kristi Noem when he attempted to question her on the Trump administration’s response to the unrest in Los Angeles.

After the incident, Padilla said if that was how a senator was treated, “imagine what they’re doing to farm workers, to cooks, to day laborers, throughout the LA community.”

Meanwhile, the 700 Marines deployed to the city are expected to be on the streets by Friday. They will support up to 4,000 National Guard troops in protecting federal property and agents on immigration raids.

California Governor Gavin Newsom said the deployment, supposedly to restore order amid unrest sparked by ICE raids, was “theater, madness, unconstitutional” and questioned President Donald Trump’s mental acuity. Mayor Karen Bass said the presence of troops has exacerbated tensions.

Trump posted this morning that Los Angeles was “safe and sound for the last two nights,” despite continued unrest, saying it was due to the National Guard, despite their limited role, and the Marines, who are not there yet.

Protests have flared up in at least 37 cities since last Friday, The Independent has found.

Is Trump’s America in the middle of a coup?

In conducting a coup in an impoverished, undeveloped nation, there is a basic to-do list. You capture the presidency, the courts, take over the international airport, emasculate the legislature, decapitate the military of potential opponents, storm the local TV station and declare a new dawn.

Bigger countries require more effort, like the mass mobilisation of xenophobia through false-flag attacks and terror scares, but from Moscow to Monrovia, the patterns are the same – an autocrat takes power in the name of national salvation.

With Donald Trump in power for a little over four months, questions are swirling as to whether this process is happening to what was the most powerful democracy on Earth.

When he refused to accept he lost the 2020 elections and his supporters stormed the Capitol, and were later jailed, he pardoned them all. Now America’s constitution is again under threat from what many critics are calling an internal coup d’etat. Driven, perhaps, because the president has openly considered a Trump 2028 campaign for a third, unconstitutional, term.

While he was duly elected to his office for a second time last November, every check and balance to the power of the US presidency as enumerated in the constitution has been, or is being, challenged – a notion only heightened by the drumbeat of declarations from White House insiders of an “insurrection” in Los Angeles.

As protestors took to the streets against the mass arrest of alleged illegal immigrants, Trump lost little time in ordering 700 US marines and thousands of national guard troops onto the streets of Los Angeles.

Californian governor Gavin Newsom described the move as “deranged” which would only serve to inflame tensions on the west coast.

The governor declared: “Democracy is under assault. The moment we feared has arrived.

“Take time. Reflect on this perilous moment a president, bound by no law or constitution, perpetuating a unified assault on American traditions.”

His words came only hours after Trump warned anyone contemplating protesting during his military parade on 14 June that they would be met with “very heavy force”.

Trump’s to-do list in taking on – and taking down – the establishment has already been largely ticked off.

First he moved against the military and intelligence services whom, during his first presidency, he blamed for holding back his agenda and for failing to back the “protesters” who invaded the US Capitol on 6 January 2021.

Mark Milley, chair of the joint chief of staff during Trump 1.0, lost his security detail and the pre-emptive pardon he’d been given by outgoing president Joe Biden after he was threatened with prosecution by Trump.

Trump then fired his successor, air force general Charles Brown, and the head of the US Coast Guard, Linda Fagan. They were axed, the administration suggested, because they were diversity, equity, and inclusion hires. Nothing in their backgrounds indicates they were anything but qualified for the top jobs, but the messaging was clear from the White House – we want our own people.

But they must be loyal above all – so General Timothy Haugh, the head of the National Security Agency and US Cyber Command, has also gone along with the head of Naval operations, Admiral Lisa Franchetti. No reason was given for Haugh’s dismissal in April.

Trump told reporters on Air Force One at the time: “We’re always going to let go of people – people we don’t like or people that take advantage of, or people that may have loyalties to someone else.”

Moving on, the FBI boss Christopher Wray was replaced with Kash Patel, an avid Trump loyalist who has failed to produce a budget for his agency this year. The new deputy director Dan Bongino is a podcaster who peddled the lie that Trump won the 2020 presidential election.

The director of National Intelligence is now Tulsi Gabbard, who has been an apologist for Vladimir Putin and Syria’s Bashar al-Assad. Pete Hegseth, a former Fox News contributor, is secretary of defence and famed for his attacks on Volodymyr Zelensky, Nato, and for using his personal phone to transmit state secrets.

Incompetence among cabinet members and top officials means that Trump knows they owe their place in his orbit to him alone. Each of these leaders has purged their own departments and replaced professionals with apparatchiks.

The federal bureaucracy has been hammered by Trump’s redefinition of more than 50,000 civil servants and “political hires”, allowing for him to impose pre-vetted loyalists in the executive heart of the government.

Opposition to a coup will often come from the judiciary and universities. Trump has moved to stifle both.

Top academies like Harvard and Colombia have been threatened with or have lost federal funding worth billions for pushing back at Trump’s attempts to control their intellectual life. Foreign students are being banned.

Students and academics who have supported Palestinian rights have been accused of backing terror groups like Hamas and fired, expelled or deported. The issue here is focussed on Israel and alleged antisemitism but again, the message is clear – free speech is over.

Of course, none of this could have been achieved without the active support of the US Congress and Senate which is supposed to check the worst of executive power. But with Republican majorities in both, Trump has been given a free rein.

And Republicans who do not subscribe to Trump’s vision in Congress are often living in fear of criticising him.

Standout Republican opponent, Alaskan senator Lisa Murkowski, said during a town hall last month: “We’re in a time and a place where I certainly have not been here before. I’m oftentimes very anxious myself about using my voice because retaliation is real…

“I have to figure out how to help the many and the anxious who are so afraid [in Congress]”.

Many academics from Africa in particular, who have lived through civil wars for the last 30 years, have wondered how long it would be before Americans realised they could be living through their own form of coup.

A professor at a prestigious east coast university who has a green card and is world renowned in their field said: “I’m just wary about being quoted. We [academics non-nationals] have even been told not to leave the US in case we can’t get back in. The administration is monitoring our social media accounts”.

Speaking anonymously for fear of retribution they went on: “Those of us who have grown up under authoritarian regimes have learned of the signs of incipient and growing authoritarianism. None of this is rocket science.

“There is a method: the control of the press and judiciary, co-option of the loyalty of the police and the army, rise of militias, manipulation of elections. Trump discredited the mainstream media, stacked the judiciary… He demanded the loyalty of the FBI.”

America’s judiciary has had patchy success in getting the administration to observe the constitution that the president, military and intelligence services have sworn to uphold too. Trump’s White House has ignored orders to stay deportations.

In May, more than 130 former state and federal judges demanded the government drop its charges against Milwaukee County judge Hannah Dugan, dubbing her indictment for allegedly helping a man evade immigration officials as an “egregious overreach” by the executive branch.

But Immigration and Customs Enforcement (ICE) officials have spread across the country arresting suspects without showing identification, frequently without warrants, and using force to impose Trump’s mass deportation promises.

This week, Trump has been concerned with the manufactured notion of an “insurrection” in California. A conflict between protestors and the armed forces on the streets of LA could be the excuse any autocrat would use to declare a national emergency, and suspend constitutional law.

“The president is trying to manufacture chaos and crisis on the ground for his own political ends,” said Rob Bonta, California’s attorney general, after announcing that the state, led by Newsom, was going to sue the Trump administration for violating the constitution.

“Federalizing the California national guard is an abuse of the president’s authority under the law – and not one we take lightly. We’re asking a court to put a stop to the unlawful, unprecedented order.”

With decades of experience in west Africa and having published widely on the war that tore Yugoslavia apart, the anonymous east coast professor added a dire warning: “I think, eventually, a state will consider seceding. Maybe California. Then it will be war, I think Yugoslavia is a good model for the US”.

The E2E Tech 100 Track 2025 revealed

The E2E Tech 100 is a celebration of the UK’s most dynamic and fast-growing technology businesses. These companies are redefining the future through innovation, digital transformation, and remarkable revenue growth, with artificial intelligence playing a central role in many of their business models.

Our headline partner for the E2E 100 2025 is Universal Partners.

The Tech 100 showcases groundbreaking tech companies, each surpassing £10 million in turnover over past 2 years, and setting new standards for innovation and growth across the tech sector.

Featured in the track and demonstrating extraordinary growth are:

Revolut Ltd – One of the world’s fastest-growing fintech super-apps, Revolut has revolutionised the way millions manage their finances. With services spanning banking, crypto, stock trading, and travel insurance, the company has scaled across continents under the leadership of CEO and Co-Founder Nikolay Storonsky. Now serving over 40 million users globally, Revolut’s seamless digital-first approach has set a new benchmark for financial innovation.

Cleo AI Ltd – At the cutting edge of artificial intelligence in personal finance, Cleo is reshaping how Gen Z manages money. Founded by Barney Hussey-Yeo, Cleo combines humour, data, and conversational AI to make budgeting and saving both intuitive and engaging. With tens of millions of interactions every month and strong traction in the US market, Cleo has emerged as a disruptive force in fintech.

Zilch Technology Limited is a leading UK-based buy-now-pay-later (BNPL) fintech company revolutionising consumer spending with a transparent, interest-free model. Founded by Philip Belamant, Zilch combines open banking and AI to offer smarter, responsible credit to over 3 million users. With a rapidly growing presence in both the UK and US markets, Zilch is redefining flexible payments for the digital age.

This initiative stands as a compelling testament to the UK’s thriving tech ecosystem, showcasing companies that not only drive significant revenue growth but also foster digital inclusion, enhance user experience, and shape global tech trends.

With founders from across the country, the E2E Tech 100 demonstrates the depth and diversity of talent in the UK, spotlighting entrepreneurs who are leading change through creativity, data, and purpose in an increasingly tech-driven world.

As the Founder and CEO of E2E said: “The E2E Tech 100 track recognises the exceptional achievements of technology companies that are scaling with speed, vision, and impact. From AI-driven solutions to inclusive fintech platforms, these businesses are solving real-world problems and transforming industries. It’s an honour to celebrate their growth, resilience, and leadership as they navigate and shape a digital-first future.”

Andrew Morley, CRO at The Independent, added: “We are delighted to partner with E2E in celebrating the UK’s top 100 tech innovators. These businesses embody what’s best about British entrepreneurship: bold thinking, digital excellence, and global ambition. Their stories inspire and remind us of the extraordinary potential within the UK tech landscape. Congratulations to all those featured in this year’s Tech 100.”

The track was carefully curated using trusted data from Experian and Creditsafe, ensuring only the most impactful and high-performing businesses have been recognised in this track.

Each E2E 100 track is supported by our partners: Universal Partners (Headline Partner), Fora, Lioncroft, Creditsafe, OakNorth, and Experian.

With London Tech Week underway, it’s an exciting time to spotlight innovation and entrepreneurship across the UK. As the nation celebrates tech talent, the E2E Tech 100 recognises the businesses driving real impact and growth.

For more information and to see the full E2E Tech 100 2025 track, click here.

To find out more about E2E, visit https://www.e2exchange.com/

Bowel cancer rates are soaring – is this the reason why?

Ask someone about protein and they’ll evangelise about chicken breasts, spirulina and the dubious virtues of whey powder. Ask about fibre and you’ll likely get a blank stare or – if you’re lucky – a muttered reference to Bran Flakes. It turns out the most essential nutrient for long-term health is also the least talked about.

NHS guidance advises that adults should consume at least 30g of the nutrient every day, but data released by the Government’s Office for Health Improvement and Disparities (OHID) has shown a staggering 96 per cent of adults are now not meeting this requirement.

Vital for digestion and a healthy gut, these findings also come at a time when rates of bowel cancer are rising, especially among people in their twenties, thirties and forties. As rates soar among the under-50s, research now suggests that more than a quarter (28 per cent) of all bowel cancer cases in the UK could be caused by eating too little fibre

So, why does fibre get so little love? Jo Travers, expert nutritionist and dietitian for Discover Great Veg, has a theory. “Fibre has historically been associated with keeping people ‘regular’, which is not exactly exciting!” Essentially, fibre has an image problem. While protein gets gym bros and wellness influencers, fibre is stuck with prunes and allusions to bowel movements.

It’s time to change that. Because fibre isn’t just about digestive and gut health; it supports mental wellbeing, heart health, metabolism and even disease prevention. And it’s hidden in some of the best foods going – think kale, cavolo nero (a type of kale), pulses, nuts and berries. The good news? Getting more of it is easy. The bad news? We need to care enough to do it.

Part of the problem is convenience culture. “There has been a huge decline in fibre intakes with refined carbohydrates making up the bulk of people’s carbohydrate intake,” says Travers. “The wholegrain versions of these seem a bit boring or not as tasty.” White bread, white rice, white pasta – easy, fluffy and designed to disappear quickly. Compare that to their wholegrain equivalents, which require chewing and you start to see why we’re all struggling.

There’s also the ultra-processed food factor. “One of the things you rarely find in some ultra-processed foods is fibre,” Travers explains. “Because so much of the Western diet is made up of ultra-processed foods, it means that the gut microbiome can sometimes miss out on a source of food, and this can lead to a less diverse microbiome, less able to produce all of the beneficial compounds that keep us healthy.”

That’s the kicker: we’re not just missing out on roughage; we’re depriving our gut bacteria of the fuel they need to keep us functioning properly. And when our gut microbiome suffers, so does everything else.

Fibre isn’t just a single nutrient – it’s an umbrella term for various plant-based compounds that our bodies can’t digest but that our gut bacteria can. There are different types, each playing an essential role. Soluble fibre dissolves in water, forming a gel that slows digestion, keeps us fuller for longer and lowers blood sugar and cholesterol.

Oats, beans and fruit are rich sources of soluble fibre. Insoluble fibre doesn’t dissolve but instead bulks out our stools and keeps food moving through our digestive system. Wholegrains, leafy greens and nuts fit the bill. Prebiotic fibre feeds the good bacteria in our gut, which in turn produce vitamins and chemical messengers that interact with the immune system and even communicate with the brain.

Travers explains: “It used to be thought that fibre just travels straight through us, not really doing much except helping food move through the gut. We now know, however, that it is essential for keeping the gut microbiome healthy.”

The gut, it turns out, isn’t just a digestion centre; it’s an information hub. When gut bacteria digest fibre, they produce short-chain fatty acids that influence everything from immune function to mental health. “Bacteria in the gut eat the fibre from our diet and in turn produce chemical messengers such as serotonin, that communicate with the brain along the gut-brain axis,” says Travers. “Studies have found that increasing the fibre in your diet can reduce depression and anxiety.”

There is also emerging research looking at fibre’s role in cognitive health. Early studies suggest that eating more fibre could increase the volume of grey matter in the brain, potentially slowing the progression of diseases like Alzheimer’s. While the science is still developing, it adds to the growing list of reasons to prioritise fibre.

Fibre’s greatest tragedy is that it’s been branded as dull when, in reality, it’s in some of the most flavour-packed, satisfying foods available. The idea that fibre means cardboard-like breakfast cereals and bland grains is outdated. Kale, cavolo nero, walnuts, raspberries, chickpeas – these are all fibre powerhouses.

“It’s easy to make fibre-rich foods taste great,” says Travers. “Even if you aren’t a fan of vegetables by themselves, adding a dash of olive oil, garlic, herbs or spices can transform them into something much more interesting. And adding a couple of handfuls of leafy greens to a curry or a pasta sauce not only makes it more nutritious but also improves the flavour too.”

Surprisingly, dark chocolate, avocados and nuts are also excellent sources of fibre, proving that eating well doesn’t have to mean giving up indulgence.

The good news is that increasing fibre intake doesn’t require a radical diet change. In fact, “there are three really easy ways to increase fibre without changing much at all,” says Travers. Doubling the portion size of vegetables at meals is an easy place to start. Instead of having just a handful of greens, aim for two.

Swapping white carbohydrates for wholegrain versions, such as brown rice, granary bread or lentil pasta, is another simple shift with big benefits.

Adding extra fibre to meals doesn’t need to be complicated – just throw a handful of fresh or frozen vegetables, beans or lentils into whatever you’re cooking. Tinned lentils can be stirred into pasta sauces and spinach can be added to a chicken curry without changing the dish’s overall flavour.

For those who experience bloating when increasing their fibre intake, Travers advises drinking more water and adding fibre gradually. “Fibre either dissolves or absorbs water in the gut, so if you increase fibre, increase your fluid intake a bit too. If you still feel you have some bloating, then you may need to add the fibre a bit more gradually.”

The message is simple: eat more fibre and your body will thank you. From gut health to mood, heart health to longevity, fibre is the one nutrient that does it all. And, as Travers points out, “Even if you don’t quite make the 30g straight away, any increase is positive!”

So consider this your challenge: tomorrow, try hitting 30g of fibre. Your gut, your brain and your tastebuds will thank you.

Still think fibre means bland? These five dishes will change your mind. The ginger-harissa-roasted vegetable pilaf is smoky, spiced and packed with 24g of fibre per portion. The winter kale salad is a vibrant mix of kale, quinoa and walnuts, delivering an impressive 21g of fibre.

The tofu, spinach and bean soup is hearty, warming and offers 19g of fibre in a single serving. For something rich and comforting, the creamy potato and kale curry is proof that comfort food can be gut-friendly, with 18g of fibre.

And for those who love pasta, the kale and walnut pasta primavera combines wholewheat pasta with greens and nuts, delivering 13g of fibre per portion.

Fibre: 24g per portion

Serves: 4

Prep time: 15 minutes | Cook time: 30 minutes

Ingredients:

2 parsnips, diced

2 carrots, diced

1 onion, diced

2 tbsp olive oil

5cm piece root ginger, grated

1 tbsp harissa paste

200g pack sliced cavolo nero

250g pouch super seeds with quinoa and chia

200g brown basmati rice

Juice 1 lime

Yoghurt to serve

Method:

1. Preheat the oven to 200C, gas mark 6.

2. Place the parsnips, carrot and onion on a large baking tray and toss with 1 tbsp oil, ginger and harissa, season and roast for 20 minutes. Add the cavolo nero, the seed mix and toss in the remaining oil, roast for a further 10 minutes.

3. Meanwhile, cook the rice in boiling water for 20-25 minutes until tender and drain well.

4. Stir the rice into the vegetable mixture with the lime juice, season and serve with the yogurt.

Cooking tip: Great to use up leftover cooked rice. Try stirring in cooked prawns at the end.

Fibre: 21g per portion

Serves: 2

Prep time: 10 minutes | Cook time: 15-20 minutes

Ingredients:

50g quinoa

2 tbsp extra virgin olive oil

1 tbsp cider vinegar

2 tsp wholegrain mustard (15g)

½ x 180g pack kale

400g can butter beans, drained and rinsed

1 red apple, cored and sliced

50g walnuts, chopped

1 ripe avocado, sliced 100g

80g cooked beetroot, cut into wedges

Method:

1. Cook the quinoa according to pack instructions, drain and run under cold water.

2. Meanwhile, whisk together the oil, vinegar and mustard, season to taste. Massage the dressing into the kale in a large bowl until softened slightly. Add in the butter beans, apple, walnuts, avocado and beetroot.

3. Stir in the quinoa to serve.

Cooking tip: Make kale crisps with the remaining bag of kale, great as a healthy snack.

Fibre: 19g per portion

Serves: 4

Prep time: 15 minutes | Cook time: 30 minutes

Ingredients:

1 corn on the cob (150g)

1 tbsp olive oil

1 leek, sliced (200g)

500ml vegetable stock

280g pack extra firm tofu, diced

400g haricot beans, drained and rinsed

½ x 250g bag spinach

1 tbsp red pesto 20g

Juice half lemon

Method:

1. Cut the kernels of corn off the core with a sharp knife.

2. Heat the oil in a large saucepan and fry the corn and leeks for 3-4 minutes until softened. Stir in the stock, tofu and beans and simmer, covered, for 5 minutes, add the spinach until wilted.

3. Add a spoonful of pesto and a drizzle of lemon juice to serve.

Cooking tip: Try using smoked tofu and vegan pesto as an option.

Fibre: 18g per portion

Serves: 4

Prep time: 5 minutes | Cook time: 20 minutes

Ingredients:

600g waxy potatoes, peeled and chopped into 1 inch cubes OR 600g salad potatoes (chopped in half if large)

2 tbsp veg oil

1 tsp cumin seeds

2 leeks, cleaned and trimmed

1 tsp turmeric

1 tsp ground coriander

3 garlic cloves, grated

½ tsp chilli flakes

5 tomatoes, roughly diced

200g red split lentils rinsed

500 ml veg stock

1 x 400ml low-fat coconut milk

250g bag of kale, trimmed

1 tsp garam masala

Method:

1. Add the potatoes in a large saucepan. Cover with boiling water and cook for 8-10 mins, or until just tender. Drain.

2. In the meantime, add the oil and cumin seeds to a frying pan. Allow them to sizzle to release their aromas.

3. Now add the leeks and remaining spices and fry for approx 5 minutes until tender.

4. Add the garlic and chilli flakes and stir to combine and fry for a further minute.

5. Add the chopped tomatoes and stir to combine.

6. Now add the red lentils, stock, coconut milk and simmer for 10 minutes.

7. Add the cooked potatoes, kale and additional water if needed (300ml) then cook for a further 5 minutes.

8. Finally, season to taste and add garam masala

Cooking tip: This is a hearty and substantial dish, so there’s no need for extra carbs. A vegetable side dish or raita is perfect. A great one for freezing.

Fibre: 13g per portion

Serves: 4

Prep time: 15 minutes | Cook time: 30 minutes

Ingredients:

250g wholewheat penne pasta

100g frozen broad beans

100g frozen peas

180g bag kale

1 tbsp olive oil

1 leek, thinly sliced (200g)

75g walnuts, roughly chopped

2 tbsp chopped chives

165g tub light cream cheese

25g parmigiano reggiano, finely grated, plus extra to serve

Method:

1. Cook the pasta in boiling water for 12-13 minutes until just tender, remove with a slotted spoon and add the beans, peas and kale to the water, simmer for 4-5 minutes. Drain, reserving a little of the cooking water.

2. Meanwhile, heat the oil in a large frying pan and fry the leek and walnuts for 4-5 minutes until softened. Stir in the chives, cream cheese and the parmesan, heat gently to melt, adding a splash of the reserved cooking water. Stir in the pasta and vegetables to evenly coat.

3. Serve sprinkled with extra parmesan.

Cooking tips: Try any vegetables you may have in the freezer. Also a great way to use up leftover cooked vegetables.

Recipes from www.discovergreatveg.co.uk

Parents of twins with same illness describe ‘nightmare’ NHS battle

Parents of twins who share a rare illness that could affect the ability to walk have described the “nightmare” battle they face with the NHS to access a free drug.

Givinostat, a medicine that can slow the progression of Duchenne muscular dystrophy, is being offered at no cost by a drug firm while it awaits NHS approval. The drug can prolong the time children with the condition can walk.

However, despite being part of an early access programme since November, only a limited number of NHS trusts across the UK, particularly in England, are providing the medication.

Duchenne UK, a charity supporting those affected by the condition, has described the situation as a “cruel” postcode lottery, with families in a race against time to secure access to the drug.

The charity is helping families in their fight for givinostat, including Rosie and Pete Day, and their 10-year-old son Jasper, from Horsham, West Sussex.

The Day family have twins Jasper and Arabella, aged 10, and two older daughters. While both Jasper and Arabella have Duchenne, with Arabella a carrier of the genetic disorder and Jasper the most affected, the condition mostly affects boys.

The drug, developed by ITF Pharma UK, is only being given under the early access programme to children who are still able to walk.

Some NHS trusts are reportedly refusing to supply the drug, while others are delaying its provision by creating prioritisation lists.

The trusts cite the cost of monitoring the drug, approximately £1,900 per patient per year, as a barrier, stating that these expenses must be covered from their existing budgets.

In a desperate attempt to expedite access, parents have met with Health Secretary Wes Streeting. However, the government maintains that the decision to provide the drug rests with individual NHS trusts.

Mrs Day said: “We try and live in the moment and, in this moment, there’s an opportunity to make a massive change to Jasper.

“We’re not going to cure it, but this drug gives him the best chance of having the early life that he wants to have and what every parent wants to give their child.

“It’s so close – and yet we’re stuck.

“We’re stuck in this process where there’s something in reaching distance that could make a huge difference to keep him walking, keep him active, keep him with his siblings in the garden, keep him walking up the stairs, all of those things, and it just feels that we can’t quite get there.

“We’re on the finishing line to get something that will make a difference and we can’t quite get there because of the system we’re in.

“The drug is not going to cure it, but it will give him the childhood you would wish to give your child – to keep them playing football, coming on dog walks, being able to walk up the stairs, playing the French horn, all of those things that you dream your child is going to get to do.

“We can’t give it because it we’re stuck, even though it’s free and it’s there – we can’t give it.

“It feels like a nightmare, because you know that the doctors want to give it, but when it comes to getting the drug in his mouth and seeing what it would do, we’re stuck.

“It’s a lottery, basically, depending on where you are in the country … and within NHS trusts themselves.”

Jasper is under the care of the Evelina London Children’s Hospital, which is only now starting to contact patients and is drawing up a priority list for who gets the drug first.

According to Duchene UK, boys whose condition is getting worse risk falling off the list entirely while waiting for the drug.

Around 500 boys in the UK are eligible for givinostat, which can be taken at home like Calpol, with hospitals then doing follow-up blood tests of around eight in the first year, followed by twice a year thereafter.

Children may also need an ECG, though these are already part of routine Duchenne monitoring.

Emily Reuben and Alex Johnson, founders of Duchenne UK, said: “As time ticks by, more boys are losing out on their chance to access givinostat.

“This is a simple treatment, which can be easily managed at home, and requires uncomplicated blood tests to monitor. It’s free to the NHS and could offer real hope for patients and their families.

“The delays are cruel and the postcode lottery is unjustifiable. We are calling on the NHS to urgently make this available to both ambulant (walking) and non-ambulant boys.”

To date, all health boards in Scotland are rolling out the drug, alongside those in Swansea and Cardiff.

Leicester Royal Infirmary was the first trust in England to give the drug, but the Evelina has not yet, and neither have trusts in Manchester, Liverpool and Newcastle.

Great Ormond Street Hospital is working to supply the drug.

A spokesman for the Evelina said: “We have begun contacting families of all existing Evelina London patients who may be eligible for givinostat and are working to set up appointments in the next few months.

“Our clinical team are working through our patient lists and are currently prioritising children who need the treatment most urgently, or are at a higher risk of losing movement (ambulation) soon.”

An NHS spokesman said: “The first National Institute for Health and Care Excellence (Nice) committee meeting to consider this treatment is scheduled to be held in July 2025, and if manufacturer ITF Pharma can offer a cost-effective price to enable Nice to recommend its use, the NHS will be ready to work with the company to explore fast-tracking access for patients.

“NHS England has published guidance on manufacturer-led early access schemes, which require trusts to cover substantial costs and find additional clinical resources to administer new treatments, and we understand a number of trusts across the country are preparing to offer givinostat via such a scheme.”