Forever Chemicals Are Here: What They Are, And What You Can Do About It
‘Forever chemicals’ have hit the mainstream media, and widespread contamination of water, soil and food means most of us have detectable PFAS in our blood. This topic can feel overwhelming because exposure to PFAS is inevitable, BUT, there are strategies that you can employ to reduce exposure and potentially reduce their impact. This week we’re unpacking forever chemicals – what they do, where we’re exposed, and what we can do about it.
WHAT ARE PFAS?
Per- and polyfluoroalkyl substances (PFAS) are a large family of human‑made chemicals used predominantly to make products water, oil‑ and stain‑repellent. They’re pretty much everywhere; from non‑stick pans and food packaging to fire-resistant coatings and waterproof makeup. They’re often referred to as “forever chemicals” because they barely break down in the environment and can persist in the body for years, which causes levels to build up over time.
WHY IT MATTERS
A growing body of research has linked long‑term exposure to PFAS to problems like disrupted metabolism, high cholesterol, immune suppression, thyroid and liver dysfunction, fertility issues, and even an increased risk of certain cancers. As major lawsuits, tighter drinking‑water standards, and high‑profile investigations have revealed the scale of contamination, public awareness has risen quickly.
WHERE THEY ARE, AND WHAT TO DO ABOUT IT
We’re not at the stage where we can completely avoid PFAS, but what we can do is take steps towards lessening the burden. Today we’ll focus on water and dietary strategies, rather than clothing, make-up, cookware, and other exposures.
Drinking water:
- PFAS in tap water can sit in the same range as, or above, what you’d get from a high-PFAS diet. Everything made with that water, including tea, coffee, soups, infant formulas etc, can add to the load.
- How to mitigate it: Use a high-quality home filter certified for PFAS (typically activated carbon +/- reverse osmosis). Pitcher filters can vary, so look for specific PFAS certification, not just claims about improving taste. Work towards using filtered water for anything you drink in large quantities daily, including food prep. Whilst bottled water can increase exposure from both leaching in hot temperatues and contamination, brands like Volvic and Dasani have been shown to have some of the lowest levels.
Seafood:
- Most concerning include shellfish (mussels, clams, oysters, shrimp), and predatory / long-lived fish from contaminated waters like catfish and bass. From a commonly eaten perspective, farmed fish have higher levels than wild, and organ meats more than the fillets.
- How to mitigate it: Include smaller fish and mixed species, and reduce consumption of shellfish, especially in pregnancy and children.
Eggs + Organ Meats:
- Eggs are a surprisingly important PFAS source if the hens are exposed to PFAS via soil, feed, or water, and organ meats have higher levels than muscle cuts because of accumulation.
- How to mitigate it: Whenever possible, choose eggs from producers with better environmental oversight. Organic options are not a perfect shield, but they will often have more stringent sourcing standards than conventional eggs. If you eat liver, keep it occasional rather than weekly, and prioritise sourcing.
Grains:
- Trifluoroacetic acid (TFA), a PFAS breakdown product from some fluorinated pesticides and processes, has been found in bread, pasta, and cereals at levels that can contribute meaningfully because grains a staples in the diet.
- How to mitigate it: The good news is that the EU has more stringent guidelines than places like the US. However, we still have a while to go. For general (non-organic) EU farming, PFAS-based pesticides are still in circulation, though the number is gradually shrinking as specific pesticides lose approval. Organic farming standards in the UE don’t allow PFAS pesticides, but organic fields are still exposed via drift, rainfall and shared water tables, so residues (especially TFA) can still appear in organic crops, but typically at far lower levels than in conventional.
Food Packaging:
- Most concerning sources include things like grease-resistant wrappers and fast food boxes for items including burgers, fries, pizza boxes, bakery papers. Microwavable bags (like popcorn bags) can be treated with PFAS-type coatings, however, the FDA has announced that certain PFAS previously used in these bags and other packaging are being phased out in the US. Check your region for regualtions. Compostable bowls for take out have a surprisingly high amount; a University of Toronto analysis found that some moulded take‑out bowls marketed as compostable had PFAS levels 3–10 times higher than paper doughnut or pastry bags. (1)
- How to mitigate it: look for non-toxic and PFAS free claims on products. Whilst not perfect or common practice yet, these will become more common as concerns grow. You can also look for the claim “no added fluorinated chemicals.”
- Reduce reliance on packaged foods. A 2024 review on UPFs and plastics noted that higher UPF intake is associated with higher biomarkers of plastic‑ and packaging‑related chemicals (phthalates, bisphenols, PFAS), especially when food is eaten or heated in its original packaging. (2) Common sources are things like crips packs.
DIETARY FIBRE AS AN EMERGING DIETARY STRATEGY
There is a small but growing body of evidence suggesting that dietary fibre intake, especially certain soluble fibres, can help reduce the burden of PFAS in the body and blunt some of its impact.(3) This is PFAS circulate between the liver, bile and gut in a loop that looks a lot like bile acid recycling. Many gel‑forming soluble fibres are already known to bind bile acids and increase their excretion through bowel movements. Because bile acids and long‑chain PFAS share key properties like a similar molecular weight and overlapping transport pathways in gut cells, researchers have hypothesized that certain fibre types can trap or interrupt PFAS reabsorption in the intestine, which pushes excretion up and blood levels down. (4) Simply put if you can keep more PFAS in the poop, less is recirculated back to the body.
This thinking emerged from animal studies. A controlled study in rats compared high‑soluble‑fibre versus low‑fibre diets after PFOS exposure. Animals on the higher‑fibre diet had lower serum PFOS concentrations, higher PFOS concentrations in stool, and faster intestinal transit time. Together, this suggests a fibre‑rich diet increased PFOS excretion and reduced systemic levels (3).
Focus on Gel-Forming, Soluble Fibre Types
A pilot human study using a soluble fibre supplement reported an 8–10% reduction in PFAS blood levels over four weeks in participants with detectable PFAS at baseline. (4) Whilst more data is needed, it shows promise in helping us combat such a complex issue with a dietary intervention which is not only safe but proven to be beneficial to virtually all aspects of health. With only 1 in 10 adults in the UK hit the RDA of 30g per day, increasing fibre from food and supplements remains one of the most important strategies for long term health.
Supplement it:
- Essential Fibre+, which contains a variety of gel forming fibres, including psyllium and beta glucan, as well as other soluble fibres. Use daily.
Eat it:
- Foods that are highest in gel forming fibres include oats, barley, and chia seeds and ground flaxseed soaked into a gel. Pectin-rich fruits like orange and grapefruit, apples, and stone fruits.
- Cooked legumes have a variety of soluble gums, pectin, and insoluble fibre. Include beans, chickpeas, lentils and split peas.
- Viscous vegetables including okra, aubergine, carrots, parsnips, brussels sprouts and broccoli. These will have lesser amounts, but everything counts.
- Resistant starch. Cooked and cooled rice, potatoes, and green bananas.
PFAS are a long-term problem, but our exposure is not fixed. By upgrading water, being intentional with the foods we eat most often, and supporting our detox pathways with fibre and whole foods, we can meaningfully shift your risk in the right direction. It can feel overwhelming, but you don’t need to do everything at once; small, consistent changes compound over years in the same way PFAS do. Focus on what you can control, let the rest go, and remember that your body is adaptive, resilient, and designed to protect you when you give it the basics it needs.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
References:
- https://www.utoronto.ca/news/high-levels-forever-chemicals-found-paper-takeout-containers-study
- Yates J, Kadiyala S, Deeney M, Carriedo A, Gillespie S, Heindel JJ, Maffini MV, Martin O, Monteiro CA, Scheringer M, Touvier M, Muncke J. A toxic relationship: ultra-processed foods & plastics. Global Health. 2024 Oct 24;20(1):74. doi: 10.1186/s12992-024-01078-0. PMID: 39449069; PMCID: PMC11500473.
- Lykkebo CA, Nguyen KH, Niklas AA, Laursen MF, Bahl MI, Licht TR, Mortensen MS. Diet rich in soluble dietary fibres increases excretion of perfluorooctane sulfonic acid (PFOS) in male Sprague-Dawley rats. Food Chem Toxicol. 2024 Nov;193:115041. doi: 10.1016/j.fct.2024.115041. Epub 2024 Oct 10. PMID: 39395735.
- Schlezinger JJ, Bello A, Mangano KM, Biswas K, Patel PP, Pennoyer EH, Wolever TMS, Heiger-Bernays WJ, Bello D. Per- and poly-fluoroalkyl substances (PFAS) in circulation in a Canadian population: their association with serum-liver enzyme biomarkers and piloting a novel method to reduce serum-PFAS. Environ Health. 2025 Mar 15;24(1):10. doi: 10.1186/s12940-025-01165-8. PMID: 40089764; PMCID: PMC11909942.
- Lykkebo CA, Nguyen KH, Niklas AA, Laursen MF, Bahl MI, Licht TR, Mortensen MS. Diet rich in soluble dietary fibres increases excretion of perfluorooctane sulfonic acid (PFOS) in male Sprague-Dawley rats. Food Chem Toxicol. 2024 Nov;193:115041. doi: 10.1016/j.fct.2024.115041. Epub 2024 Oct 10. PMID: 39395735
