Can Fiber Help Remove “Forever Chemicals” from the Body? New Research Offers Hope

Paula Gallagher on 06/18/2025

Most of us have toxic "forever chemicals" in our blood—and we may not even know it. These substances, known as PFAS (per- and polyfluoroalkyl substances), are a group of more than 15,000 man-made chemicals. They’re used to make everyday products water-, stain-, and grease-resistant. PFAS are found in nonstick cookware, food packaging, firefighting foam, and more—and they accumulate in our bodies and environment for decades.

But promising new research suggests a surprisingly simple, natural way to reduce PFAS levels: increasing your dietary fiber intake.

The Fiber–PFAS Connection: What the Research Shows

Emerging evidence from researchers at Boston University shows that increasing fiber intake, especially soluble fiber, may help remove two of the most dangerous PFAS compounds: PFOA and PFOS. These long-chain PFAS are known to persist in the bloodstream for years and have been linked to:

Certain types of cancer
Kidney disease
Birth defects
High cholesterol
Immune system suppression

While human trials are ongoing, early findings from both animal studies and small human groups have sparked enthusiasm in the scientific community.

How Fiber May Support PFAS Detoxification

Your liver excretes PFAS via bile, which travels to your digestive system. Some fibers, especially gel-forming soluble fibers, can bind to bile acids and help eliminate them through feces.

Key Study Takeaways:

PFOS and PFOA resemble bile acids chemically
Soluble and insoluble fibers create a gel in the digestive tract
This gel traps PFAS-rich bile, removing it through waste
Timing matters—fiber is most effective when consumed with meals, when bile production is highest

Compared to pharmaceutical options like cholestyramine (a bile acid sequestrant), dietary fiber is gentler, more accessible, and offers wide-ranging health benefits.

What Types of Fiber Are Most Effective?

According to current data, both soluble and insoluble fiber are important in supporting PFAS elimination.

Recommended Fibers to Include

Soluble fiber sources:
- Oat beta-glucan
- Psyllium husk
- Pectin (found in apples, citrus fruits)
Insoluble fiber sources:
- Whole grains
- Legumes
- Vegetables like carrots, leafy greens, and broccoli

You can mix fiber supplements into smoothies or juices—just make sure to take them before or with meals.

Should You Test Your PFAS Levels?

Even if you're eating more fiber, PFAS exposure continues from water, air, and consumer products. That’s why it's important to test your current toxin levels, establish a baseline, and track progress.

We recommend the Minerals and Toxic Metals Test, which screens for PFAS and other environmental toxicants. Knowing your PFAS burden helps you take targeted actions—whether through detox support, dietary adjustments, or reducing exposure.

Tips to Add Detoxifying Fiber to Your Diet

Boost your daily fiber intake with these simple ideas:

Oats: Add to smoothies or enjoy as overnight oats
Apples and citrus: High in pectin, easy to snack on
Vegetables: Include broccoli, leafy greens, and carrots daily
Chia and flaxseeds: Sprinkle on yogurt or blend into smoothies
Legumes and lentils: Packed with both fiber types
Psyllium husk: Stir into water or juice before meals

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.

Need Support with Detox or Testing?

If you're concerned about toxic exposure or want to build a personalized detox plan, we're here to help.
→ Book a consultation with one of our experts to get personalized guidance on detox nutrition, testing, and supplements.

Frequently Asked Questions

What are forever chemicals (PFAS)?

PFAS are synthetic chemicals found in many household and industrial products. They persist in the environment and accumulate in the human body.

Can fiber really remove PFAS from the body?

Research suggests that certain types of fiber—especially soluble fibers—can bind to bile that contains PFAS, helping eliminate them through the digestive tract.

What’s the best source of soluble fiber?

Good sources include psyllium husk, oat beta-glucan, apples, citrus fruits, and pectin-rich foods.

Should I still test for PFAS even if I eat a high-fiber diet?

Yes. Testing gives insight into your current PFAS burden and helps guide detox efforts. Consider the Minerals and Toxic Metals Test as a starting point.

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