
You've probably heard about PFAS — the so-called "forever chemicals" found in everything from nonstick cookware to food packaging. These compounds don't break down easily and can accumulate in the body over time, where they've been linked to immune, liver, and hormone issues.¹

But new research suggests a surprising potential ally in helping your body deal with them: **[<span className="text-emerald-400 hover:text-emerald-300">fiber</span>](/nutrients/fiber)**, especially soluble fiber.

## What the Research Found

A large U.S. analysis of 6,482 participants from the National Health and Nutrition Examination Survey (NHANES) found that people who ate more dietary fiber had significantly lower blood levels of several PFAS compounds.²

This doesn't mean fiber "cures" PFAS exposure — but it may help your body clear them more effectively.

## How Fiber Might Help

Soluble fiber is known to bind to bile acids in the gut.³ Normally, bile acids are reabsorbed in the intestines, but when fiber binds to them, they're excreted instead.

Because PFAS share similar biochemical properties with bile acids, researchers believe fiber may bind PFAS in the gut and help flush them out, reducing reabsorption.⁴

## Foods High in Soluble Fiber

If you want to support your body's detox pathways naturally, consider adding more soluble-fiber–rich foods to your plate:

- **Beans**
- **Lentils**
- **Chickpeas**
- **Oat bran**
- **Avocado**
- **Brussels sprouts**
- **Green peas**
- **Flax seeds**
- **Carrots**

Even small, daily habits can add up over time.

## The Bottom Line

Fiber isn't a magic fix for PFAS exposure — but it's one of the few natural, evidence-backed ways that might support your body's ability to eliminate them.

And of course, eating more fiber has plenty of other benefits — from improving gut health to lowering cholesterol and stabilizing blood sugar.

So if you needed one more reason to eat your lentils, this might be it.

## Track Your Fiber Intake

Not sure if you're getting enough fiber to support your body's natural detox pathways?

**Microgram** lets you track your fiber intake from every meal alongside other nutrients, helping you ensure your diet supports both gut health and your body's natural elimination processes.

## References



Dzierlenga MW, Keast DR, Longnecker MP. The concentration of several perfluoroalkyl acids in serum appears to be reduced by dietary fiber. *Environ Int*. 2021. [ScienceDirect](https://doi.org/10.1016/j.envint.2020.106292)

*For education only; talk to your clinician about personalized nutrition.*


Can Fiber Help Your Body Get Rid of 'Forever Chemicals'?

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