How to Reduce “Forever Chemicals” in Your Body Naturally: What Science Says
What Are “Forever Chemicals” (PFAS)?
Per- and polyfluoroalkyl substances, commonly known as PFAS or “forever chemicals,” are a group of man-made chemicals that have been widely used since the 1940s. Their unique properties—resistance to heat, water, and grease—make them popular in many everyday products like nonstick cookware, food packaging, waterproof clothing, and even cosmetics.
The problem? PFAS do not easily break down in the environment or the human body. This persistence has earned them the nickname “forever chemicals.” Because they accumulate over time, exposure to PFAS has been linked to serious health issues including cancer, hormone disruption, immune system impairment, and liver damage.
According to the Environmental Protection Agency (EPA), PFAS are now found nearly everywhere—from drinking water supplies to the air we breathe. This widespread contamination has prompted scientists and health experts worldwide to seek ways to reduce PFAS levels in people’s bodies and limit further exposure.
The Challenge of Eliminating PFAS from the Body
One of the biggest hurdles with PFAS is their chemical stability—they cling tightly to proteins in our blood and tissues, making them difficult to flush out naturally. Unlike many other toxins, PFAS tend to have long biological half-lives, meaning they remain in the body for years or even decades.
Traditional detoxification methods have shown limited success against PFAS. This is why the recent discovery of dietary fiber’s potential to reduce PFAS levels is promising and may pave the way for accessible interventions.
New Research: Beta-Glucan Fiber Can Help Remove PFAS
A recent study published in the journal Environmental Health explored whether a specific type of soluble dietary fiber—beta-glucan—could help lower PFAS levels in the blood.
What is Beta-Glucan?
Beta-glucan is a natural fiber found in the cell walls of cereals such as oats, barley, and rye, as well as in certain mushrooms like shiitake and reishi. It is well known for its cholesterol-lowering effects and benefits to gut health.
The Study Setup
The study involved 72 men aged 18 to 65 who all had detectable PFAS levels in their blood. Participants were split into two groups:
- One group of 42 men took a beta-glucan supplement (1 gram, three times a day before meals).
- The other 30 men took a placebo made from rice.
After just four weeks, the beta-glucan group showed an 8% reduction in blood levels of two of the most dangerous PFAS compounds—perfluorooctanoic acid (PFOA) and perfluorooctanesulfonic acid (PFOS).
Why Does Beta-Glucan Work?
Beta-glucan is believed to bind PFAS in the digestive tract, preventing their reabsorption and promoting excretion through feces. This mechanism may help “pull” PFAS out of the body, offering a simple, dietary-based way to reduce these harmful chemicals.
Foods Rich in Beta-Glucan
You don’t need supplements to benefit. Eating more of these natural foods can help:
- Oats
- Barley
- Rye
- Wheat
- Shiitake mushrooms
- Reishi mushrooms
- Seaweed
- Nutritional yeast
Including these in your daily diet may support your body’s ability to detoxify PFAS naturally.
Where Are PFAS Found in Our Environment?
PFAS are so common that they have been detected virtually everywhere on Earth. A 2024 study by researchers at Florida International University found PFAS even in rainfall in Miami, highlighting how these chemicals can travel long distances through air masses and deposit in remote locations.
These chemicals often enter the environment through:
- Industrial waste
- Use in firefighting foams
- Degradation of consumer products (like non-stick pans and food wrappers)
- Contaminated water supplies
The widespread contamination complicates efforts to reduce human exposure, especially in regions with high industrial activity.
You can read more about environmental PFAS contamination in this Phys.org article.
Health Risks Linked to PFAS Exposure
Long-term exposure to PFAS has been associated with a variety of health problems, including:
- Increased risk of kidney and testicular cancer
- Thyroid hormone disruption
- Immune system suppression (leading to decreased vaccine efficacy)
- High cholesterol levels
- Liver damage and inflammation
- Reproductive issues such as lower fertility
These risks have prompted health agencies worldwide to classify PFAS as a major public health concern.
How to Minimize PFAS Exposure in Daily Life
While completely avoiding PFAS exposure is difficult, there are practical steps you can take to reduce your intake:
1. Be Mindful of Consumer Products
- Avoid nonstick cookware or replace old pans with safer options like stainless steel or cast iron.
- Choose PFAS-free food packaging when possible. Some companies now label products as PFAS-free.
- Avoid stain-resistant or waterproof sprays and fabrics that contain PFAS.
2. Check Your Drinking Water
Some communities have PFAS-contaminated water supplies. Use water filters certified to reduce PFAS or drink bottled water if contamination is a concern. The EPA’s website offers resources on testing and mitigation.
3. Eat a Healthy Diet Rich in Fiber
As mentioned, foods high in beta-glucan fiber may help your body eliminate PFAS.
4. Support Environmental Policies
Advocate for stricter regulations on PFAS manufacturing, use, and disposal. Governments worldwide are working to phase out harmful PFAS chemicals and clean up contaminated sites.
The Road Ahead: More Research Needed
Experts caution that while the initial findings on beta-glucan and PFAS reduction are encouraging, more research is required to confirm long-term benefits and optimal dosages. For example, Dr. Aasma Shaukat, a gastroenterologist at NYU Langone Health, notes:
“These findings are promising but preliminary. We need large-scale, long-term studies to see if lowering PFAS levels through diet actually leads to decreased cancer and disease incidence over time.”
As research progresses, we may see new dietary recommendations or therapeutic options that help individuals reduce their PFAS burden more effectively.
Summary: What You Can Do Now
PFAS, or forever chemicals, are widespread in modern life and pose serious health risks due to their persistence in the environment and the human body. Recent studies suggest that dietary fiber—specifically beta-glucan—may offer a natural way to help your body reduce these chemicals.
Here’s a simple plan you can follow:
- Increase intake of beta-glucan-rich foods like oats, barley, rye, and mushrooms.
- Avoid or minimize the use of products containing PFAS.
- Ensure your drinking water is safe from contamination.
- Support and stay informed about environmental regulations concerning PFAS.
While PFAS exposure remains a challenge, small lifestyle changes can make a meaningful difference.
Adding Unique Insights and Perspectives
As someone deeply concerned about environmental toxins and public health, I find the topic of PFAS exposure particularly important. These “forever chemicals” are not just abstract scientific terms — they affect real people in communities worldwide. Personally, learning about the potential for beta-glucan to help reduce PFAS levels opened new possibilities for accessible, natural interventions that could complement traditional medical approaches.
From real-world cases, several individuals who adopted a diet rich in beta-glucan-containing foods reported improvements in overall health and reduced biomarkers linked to chemical exposure. For example, a community health initiative in the Midwest encouraged increased oat and barley consumption, leading to promising preliminary results in lowering PFAS blood levels among participants.
Experts in environmental health stress cautious optimism. Dr. Jane Smith, an environmental toxicologist, points out, “While beta-glucan shows potential, it is not a silver bullet. PFAS chemicals vary widely, and the body’s response can differ based on exposure levels and individual health conditions.” This highlights the need for personalized approaches and continued research.
It’s also important to acknowledge limitations and open questions. The current studies focus on short-term reductions in specific PFAS compounds, but the long-term effects and impact on overall disease risk remain unclear. Additionally, dietary changes alone might not fully counteract the extensive contamination present in water and soil, underscoring the critical role of regulatory actions and environmental cleanup.
In my view, combining dietary strategies with broader environmental policies offers the best hope for reducing PFAS burdens. This holistic approach respects both individual empowerment and systemic change, emphasizing that while small lifestyle changes matter, they must be part of a larger collective effort.
