The Hidden Threat in Our Daily Lives
Every day, without realizing it, we're exposed to invisible chemicals that have earned a disturbing nickname: "forever chemicals." These substances, scientifically known as per- and polyfluoroalkyl substances (PFAS), are virtually indestructible once they enter our bodies or the environment.
PFAS are used to make coats waterproof, pans nonstick, and furniture stain resistant; they're even effective at fighting fuel fires, but their utility comes with a dark side. "Every person in the United States, essentially, is walking around with PFAS in their body," says Jennifer Schlezinger, a Boston University School of Public Health professor of environmental health.
The scope of this contamination is staggering. An analysis conducted by the Centers for Disease Control and Prevention reported PFAS in the blood of an estimated 97% of Americans. These chemicals accumulate in our bodies because, unlike other toxins, we have no natural mechanism to break them down and eliminate them.
The Health Risks We Can't Ignore
PFAS exposure has been linked to serious health consequences that affect multiple body systems. PFAS are associated with reduced ability to have an immune response to a vaccine, high cholesterol liver toxicity, hypertensive disorders of pregnancy, and low birth weights in infants.
For women specifically, the risks are particularly concerning. Studies suggest that PFAS exposure may interfere with thyroid function, trigger hormonal imbalances, lower bone mineral density and increase risk for certain cancers.
The problem is compounded by the chemicals' persistence. "Something I tell my toxicology students all the time is a key principle in toxicology: the longer something stays in the body, the more likely it is to cause toxicity. So, because PFAS can't leave the body easily, they build up in concentration," Schlezinger explains.
A Breakthrough Discovery: The Fiber Connection
In what could be described as a "life meets science moment," Dr. Jennifer Schlezinger's personal quest to lower her cholesterol naturally led to a groundbreaking discovery about PFAS removal. While researching dietary interventions for cholesterol management, she stumbled upon something remarkable about fiber supplements.
Schlezinger discovered that fiber supplements taken with a meal are like a PFAS magnet, attracting the forever chemicals and bringing them along as they exit your body.
The breakthrough came from understanding the chemical similarities between PFAS and bile acids. Schlezinger realized that PFAS, like bile acids, are surfactants, with a neutral end and a charged end, which is what makes the acids stick to the fibers.
The Science Behind the Solution
The mechanism is elegantly simple yet powerful. When we consume gel-forming fibers like oat beta-glucan, they create a viscous gel in our digestive tract. "By consuming gel-forming fibers such as psyllium with a meal, we can trap PFAS inside the fiber gel, which can then be removed in feces," explains Dhimiter Bello, associate dean of research in the Zuckerberg College of Health Sciences at UMass Lowell.
This process works because bile acids and PFAS share biochemical characteristics with bile acids - both are amphipathic, are charged at pH's above 5, have molecular weights in the 400–500 g/mol range. When fibers bind to bile acids for elimination, they carry PFAS along with them.
Clinical Evidence: From Lab to Life
The research team conducted rigorous studies to test their hypothesis. In animal studies, male mice on diets modeled after typical U.S. eating patterns received oat beta-glucan as a test fiber. After adjustment for water intake differences, their blood levels of PFOA and PFOS trended lower.
The human studies yielded even more promising results. Jennifer Schlezinger of Boston University documented an 8% decrease in PFOS and PFOA after four weeks among people who took a fiber supplement.
In a more detailed analysis, researchers used blood serum samples from 72 adult males with high cholesterol. Participants were split into two groups: a placebo group and one that took fiber supplements for four weeks in the form of an oat-derived beta glucan beverage taken three times a day.
The results were significant: those taking the fiber supplement had specific PFAS chemicals that were drastically reduced after the intervention. Those chemicals (PFOA, PFNA, PFDA, PFUnDA, PFHxS, PFOS, and MeFOSSA) are considered long-chain, which are more persistent in the environment and our bodies.
Types of Effective Fibers
Not all fibers are created equal when it comes to PFAS removal. The research has focused primarily on gel-forming soluble fibers that can bind effectively with bile acids:
Oat Beta-Glucan: The star performer in most studies. This type of soluble fiber found in oats and mushrooms has shown promise in reducing the levels of these harmful chemicals in the bloodstream.
Psyllium Husk: Another effective gel-forming fiber frequently mentioned in research as having similar binding properties.
Other Soluble Fibers: Good sources include apples, citrus fruits, and pectin-rich foods.
Optimal Timing and Dosage
Research suggests that timing matters significantly for effectiveness. The study indicated that taking fiber supplements approximately 10 minutes before meals maximizes its ability to bind with bile acids, enhancing its potential to flush out PFAS.
For dosage, the FDA has established guidelines for cholesterol reduction that may apply here: intake of at least 3 g of β-glucan from oats per day "as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease".
Additional Benefits: Beyond PFAS Removal
The beauty of this approach lies in its multiple health benefits. Compared to pharmaceutical options like cholestyramine (a bile acid sequestrant), dietary fiber is gentler, more accessible, and offers wide-ranging health benefits.
These benefits include:
- Improved cholesterol levels
- Better blood sugar control
- Enhanced gut health
- Increased satiety and weight management
- Reduced cardiovascular disease risk
Supporting Your Body's Natural Detox Pathways
While fiber supplementation shows promise, a comprehensive approach to PFAS reduction includes multiple strategies:
Probiotic Support: Studies suggest that long-term probiotic consumption may be strongly linked to reduced serum PFAS concentrations. One cross-sectional study analyzing data of 9,469 adults found that individuals who consumed probiotics had lower levels of certain PFAS compounds in their blood.
Omega-3 Fatty Acids: Surprisingly, researchers assumed fish oil supplements would increase PFAS levels — but they found the opposite. People who took fish oil actually had lower PFAS concentrations. This suggests Omega-3s may aid in detoxification.
Cholesterol Management: Studies show that lowering cholesterol can also lower PFAS levels, creating a synergistic effect when combined with fiber supplementation.
Practical Implementation
To maximize the PFAS-removing potential of fiber:
- Choose the Right Type: Focus on gel-forming soluble fibers like oat beta-glucan and psyllium husk
- Time It Right: Take supplements 10 minutes before meals
- Be Consistent: Daily consumption appears most effective
- Combine with Whole Foods: Include high-fiber foods throughout your day
- Stay Hydrated: Adequate water intake helps fiber work effectively
Current Research and Future Directions
The promising results have attracted significant funding and attention. The promising results of the pilot studies led to the research team receiving a $1.1 million three-year grant from the Department of Defense's Toxic Exposures Research Program to improve the health of veterans.
Schlezinger is continuing her work, testing seven different diets to determine the optimal gel-forming fiber to use to decrease PFAS levels.
Important Considerations and Limitations
While the research is promising, scientists emphasize the preliminary nature of these findings. While the findings from the Boston University study are encouraging, researchers caution that more extensive studies are needed to fully understand the long-term effects of fiber on PFAS levels. Additionally, not all types of fiber may have the same efficacy in reducing these harmful chemicals.
The field is rapidly evolving. "With thousands of PFAS species in use, we as a society have a long way to go before we can claim that we have fully understood the real scope of PFAS exposures to humans and the environment and their health impact," says Bello.
A Ray of Hope in the Fight Against Forever Chemicals
For too long, PFAS contamination has seemed like an insurmountable problem. We're exposed through our water, food, and countless consumer products, with no apparent way to eliminate these persistent chemicals from our bodies.
But this research offers something precious: hope and actionable steps. By combining smart consumer choices, targeted supplements and lifestyle changes, you can help your body flush out these harmful chemicals — one step at a time. PFAS is a forever chemical that doesn't need to remain forever in your body!
The simplicity of the solution – increasing intake of specific types of fiber – makes it accessible to virtually everyone. Unlike complex medical interventions or expensive treatments, fiber supplements are affordable, widely available, and come with additional health benefits.
The Bottom Line
While we await more comprehensive studies, the current evidence suggests that gel-forming fiber supplements, particularly oat beta-glucan, may offer a practical way to help reduce PFAS levels in our bodies. You may not be able to fully avoid PFAS—but you can help your body excrete them more efficiently with something as simple as increasing fiber intake. It's a gentle, natural, and scientifically backed way to support your body's detox pathways.
As research continues to evolve, this discovery represents a significant step forward in our fight against forever chemicals – proving that sometimes the most powerful solutions are also the most natural ones.
