Eating More Fiber May Help Lower PFAS Levels in Your Body

A new study adds another reason to eat more vegetables: fiber-rich diets may help reduce PFAS concentrations in the body.

PFAS, also known as “forever chemicals,” have been found in water, soil, food, and air. Exposure to these may contribute to certain types of cancer, high cholesterol levels, and reproductive issues.

What Did the Study Find?

Animal studies have shown that fiber helps lower PFAS concentrations. Researchers for the new study examined blood samples from 72 adult men with elevated cholesterol levels. The samples were taken from another clinical trial that tested for the impact of a fiber-rich oat beverage on “bad” LDL cholesterol.

For the new analysis, they measured PFAS levels in those same samples after the participants had consumed the fiber-rice oat drink for four weeks. Those who were on the high-fiber intervention plan had significantly lower concentrations of long-chain PFAS compared to those who consumed a lower-fiber rice milk powder drink.

Why May Fiber Help Remove PFAS From Your Body?

When you eat fiber-rich foods, the fiber forms into a gel within your gut that helps prevent some fat absorption and reduces cholesterol levels.

The new study suggests that the same gel could also help remove PFAS from your body.

“Just like fiber can bind cholesterol and keep it from being absorbed, fiber also likely binds PFAS and keeps it from being absorbed through the gut to the liver into the bloodstream and back again,” said Kelly Johnson-Arbor, MD, a medical toxicologist at MedStar Georgetown University Hospital who’s unaffiliated with the study.

How Common Are ‘Forever Chemicals’?

More than 98% of people in the United States likely have some amount of PFAS in their bodies.

“They’re used in all sorts of different household and commercial items—anything from nonstick cookware to raincoats to stain-resistant carpeting,” Johnson-Arbor said.

According to the study, fiber could help lower PFOA and PFOS, two types of long-chain PFAS that are no longer used in the U.S. However, these chemicals can take years to break down.

“Many newer PFAS chemicals move through the body much more quickly, though that doesn’t make them harmless,” Kevin Loria, a science reporter at Consumer Reports who has written extensively about PFAS and environmental contaminants, told Verywell in an email.

Should You Add More Fiber to Your Diet?

More research is needed to confirm whether fiber can help mitigate the harms of PFAS. But increasing your fiber intake comes with many health benefits, such as reducing the risk of diabetes and colorectal cancer.

Adults need between 25 and 30 grams of fiber daily, but most Americans are not meeting the recommended daily intake. If you want to increase fiber in your diet, make sure to add fiber gradually to avoid bloating and gas. Staying hydrated also helps lower the discomfort that comes with eating more fiber.

There are also other ways to reduce PFAS in your everyday life, such as installing a water filtration system for your drinking water or avoiding nonstick cookware.