How Your Diet Could Combat Forever Chemicals
Imagine a chemical so persistent that it earns the nickname "forever"—that's the alarming reality of per- and polyfluoroalkyl substances (PFAS). These synthetic compounds have contaminated environments and human bodies worldwide, with federal data showing virtually everyone has detectable levels in their blood 1 . Among the most concerning are PFOS (perfluorooctane sulfonate) and PFOA (perfluorooctanoic acid), which can remain in our bodies for years and have been linked to serious health issues including cancer, birth defects, and kidney disease 1 9 . But emerging research suggests a surprisingly accessible solution might lie in something as simple as dietary fiber. This article explores the groundbreaking science behind how fiber could help our bodies combat these persistent toxic chemicals.
Approximate number of PFAS compounds
Half-life of PFOS/PFOA in human blood
PFAS represent a class of approximately 15,000 synthetic compounds characterized by strong carbon-fluorine bonds—one of the most stable connections in chemistry 6 . This molecular stability makes them incredibly resistant to breaking down in the environment, hence the "forever chemicals" moniker 1 . Since the 1940s, these substances have been widely used to make products water-resistant, stain-repellent, and non-stick 1 9 . You encounter them in everyday items from food packaging and cookware to waterproof clothing and firefighting foam.
The same durability that makes PFAS useful in products makes them problematic in our bodies and environment. The U.S. Environmental Protection Agency has found no level of exposure to PFOS or PFOA in drinking water to be completely safe 1 . These chemicals have a half-life in human blood ranging from two to five years, meaning it can take decades to fully eliminate them from our systems 1 .
Health concerns are significant and well-documented. PFAS exposure has been linked to:
Perhaps most concerning is how ubiquitous these chemicals have become—they've been detected in polar glaciers, wild animals, and virtually all human blood samples tested 6 9 . This widespread contamination creates what scientists call a global exposure crisis that demands innovative solutions.
In 2025, researchers discovered that consuming higher amounts of dietary fiber significantly reduced levels of PFOS and PFOA in human bodies 1 .
Dietary fiber forms a gel-like substance in the gut that may prevent cells from absorbing PFAS, trapping them for elimination 1 .
In 2025, a team of researchers made a remarkable discovery that could change how we approach PFAS exposure. Their peer-reviewed pilot study found that consuming higher amounts of dietary fiber significantly reduced levels of PFOS and PFOA in human bodies 1 . The researchers, including co-author Jennifer Schlezinger from Boston University, reported being "excited" about the results from both mouse studies and small human trials 1 .
"We're still mid-experiment but we're seeing very promising things."
The implications are profound because this approach offers what Schlezinger describes as a "feasible, accessible and economical" intervention that ordinary people can implement without medical supervision 1 . Unlike some pharmaceutical approaches, fiber supplementation comes with additional health benefits and minimal side effects.
The researchers theorize that certain types of dietary fiber form a gel-like substance in the gut that may prevent cells lining the intestines from absorbing PFAS 1 . This mechanism parallels how fiber already helps eliminate bile acids—digestive compounds produced by the liver that are chemically similar to long-chain PFAS like PFOS and PFOA 1 .
Soluble and insoluble fibers form a gel matrix when consumed
PFAS compounds move into the gut along with bile, particularly during meals
The fiber gel captures both bile acids and chemically similar PFAS molecules
Instead of being reabsorbed into the bloodstream, the trapped PFAS are eliminated through feces
This mechanism is particularly effective for long-chain PFAS like PFOS and PFOA, which are excreted primarily through feces rather than urine 1 . The fiber approach essentially hijacks the body's natural recycling of bile acids to simultaneously flush out harmful forever chemicals.
Not all "forever chemicals" respond equally to fiber intervention. Understanding the distinction between long-chain and short-chain PFAS helps explain why.
| Characteristic | Long-Chain PFAS (PFOS, PFOA) | Short-Chain PFAS (GenX, ADONA) |
|---|---|---|
| Carbon Atoms | 7 or more | Fewer than 7 |
| Elimination Pathway | Primarily fecal | Primarily urinary |
| Fiber Effectiveness | High | Limited |
| Common Examples | PFOS, PFOA | GenX, ADONA, F53B |
| Persistence | Years in body | Varies, but still persistent |
The shift toward short-chain alternatives like GenX, ADONA, and F53B represents a concerning development in the PFAS landscape 2 4 . While originally created as "safer" replacements, research suggests these alternatives may be no less toxic than their long-chain counterparts 8 . Studies on mice have revealed that PFOS alternatives can cause pancreatic damage, disrupt gut microbiota, and trigger inflammatory responses 8 .
This distinction explains why fiber supplementation shows stronger results for PFOS and PFOA—the long-chain structures are more effectively captured by the gel-forming fibers and eliminated through the same fecal pathway 1 .
While the complete methodology for the human pilot study hasn't been fully published, we can piece together key elements from available information:
The research team emphasized the importance of timing fiber intake with meals because this is when the body predominantly produces bile, maximizing the opportunity for PFAS capture and elimination 1 .
The findings from this pioneering research revealed several important outcomes:
| Method | Mechanism | Effectiveness | Side Effects | Accessibility |
|---|---|---|---|---|
| Dietary Fiber | Bile/fecal excretion | High for long-chain PFAS | Minimal, additional health benefits | High, economical |
| Cholestyramine | Bile acid sequestration | Moderate to high | Digestive issues, constipation | Requires prescription |
| Water Filtration | Prevents intake | Prevents new exposure | None | Variable cost and effectiveness |
The research team is now planning a larger, more comprehensive study to validate these findings and optimize fiber protocols. As Schlezinger noted, "We're still mid-experiment but we're seeing very promising things" 1 .
PFAS research requires sophisticated tools and materials to detect, analyze, and test interventions against these persistent chemicals. Here are some key components of the modern PFAS researcher's toolkit:
| Tool/Reagent | Primary Function | Research Application |
|---|---|---|
| Liquid Chromatograph Mass Spectrometer (LC-MS) | Detects trace PFAS concentrations | Measuring PFAS levels in blood, water, and environmental samples at extremely low concentrations |
| Oat Beta Glucan | Gel-forming soluble fiber | Testing dietary intervention for enhancing PFAS excretion 1 |
| Modified Fly Ash (FA-SCA) | Advanced adsorbent material | Water remediation research to remove PFAS from contaminated sources |
| Anion-Exchange Resins | Captures anionic PFAS compounds | Water treatment studies and comparison against natural elimination methods |
| Mouse Models | In vivo toxicity testing | Understanding biological mechanisms and testing interventions before human trials 8 |
This toolkit enables scientists to approach the PFAS problem from multiple angles—from preventing exposure through water filtration to enhancing elimination from already-contaminated bodies.
For those interested in potentially reducing their PFAS body burden, the research suggests some practical approaches:
While promising, the research has limitations that scientists are working to address:
The initial human study was small and needs verification in larger populations 1
Researchers are still determining optimal fiber types, amounts, and timing for maximum benefit 1
The scientific community continues to explore this fascinating intersection of nutrition and toxicology. As one review noted, while "developed countries have made progress in establishing stringent guidelines, developing and underdeveloped countries often lack regulations and mechanisms to address emerging PFAS" 9 . The fiber approach could be particularly valuable in such contexts due to its accessibility and low cost.
The discovery that dietary fiber could help reduce PFAS levels in our bodies represents a rare piece of good news in the otherwise concerning narrative of "forever chemical" contamination. While not a silver bullet that eliminates the need for stricter regulation and corporate accountability, it does offer individuals a tangible way to potentially reduce their toxic burden.
The "Pick Fiber, Oust Sulfonate" approach exemplifies how simple, natural interventions can sometimes address even the most complex modern problems. As research continues to evolve, this connection between nutrition and toxicology may open new avenues for protecting ourselves against environmental pollutants.
What remains clear is that addressing the PFAS crisis requires both systemic change—including better regulation and cleaner manufacturing—and individual strategies. While we continue to advocate for the former, we can potentially take the latter into our own hands, one fiber-rich meal at a time.