How A Fiber Rich Diet Lowers Toxic “Forever Chemicals” In Our Gut

Did you know that a diet rich in fiber is a fairly accessible and affordable way to lower a group of harmful chemicals in the body?

A new study by Schlezinger et al. and published in the journal Environmental Health, suggests that fiber rich diets can help to lower levels of a group of “Forever Chemicals” (per- and polyfluoroalkyl substances or PFAS) in the body. This emerging research has the potential to mitigate certain health risks that are associated with PFAS, including an increased risk for certain types of cancer, liver damage, hormone imbalances, elevated cholesterol levels, and more.
Regularly consuming a healthy amount of fiber has long been recommended for the many benefits fiber intake has for gut and metabolic health. While the small intestine can rapidly absorb macronutrients like fats, protein, or simple carbohydrates, dietary fibers are complex carbohydrates from plant-based foods that the small intestine is not able to fully digest and absorb. This property makes them an essential component of a good microbiome-friendly diet.

Since fiber cannot be digested, the body passes most of these molecules fairly intact through the digestive system into the large intestine. This allows for fiber to bind to various substances, including toxic chemicals within the digestive tract. In addition, fiber is essential for good gut motility due to its ability to relieve constipation and improve regularity. In addition to its detox effects, it can also help with weight management and even lower the risk of diabetes, cardiovascular disease, and some types of cancer.

PFASs are unfortunately becoming increasingly more difficult to avoid. They’re found virtually everywhere, including our water, soil, and air. They’re often referred to as “Forever Chemicals” because they can take a very long time to break down in the body. Exposure to these long-lasting chemicals has become a concern for human health since some of them have been shown to cause adverse side effects on both humans and animals.

The study examined 72 adult males with high cholesterol levels. Researchers used blood samples from participants in another clinical trial that measured the effects of drinking a fiber-rich oat beverage and how this could impact LDL levels, often called the “bad” cholesterol.

When analyzing the samples, they measured the PFAS concentrations in each sample over a four week period of time. They found that the men who were selected to consume the high-fiber oat beverage had lower PFAS levels than those who were in the other group that consumed a lower fiber alternative drink made from rice milk powder. From these findings, they were able to determine that eating more fiber can help lower levels of PFAS.

Since fiber-rich foods form a gel within the gut, they can help bind PFAS in the body. This is similar to the way that fiber can bind to cholesterol and reduce fat absorption. While the study is promising, more research is still needed prior to drawing a definite conclusion as to whether fiber is capable of diminishing the harm caused by PFAS. Future research will need to control for external PFAS exposure and extend the intervention period beyond four weeks to draw a stronger conclusion.

The daily recommended amount of fiber is between 25 to 30 grams for adults, yet the majority of people in the United States are not even coming close to this recommended amount in their diet. If you want to increase fiber in your diet, it is recommended to gradually increase the daily intake overtime to avoid any symptoms of bloating, gas, or digestive issues. Fruits, vegetables, whole grains, and beans are all excellent sources of fiber but intake should be personalized in particular in individuals with symptoms of IBS and bloating.

Of course, the best way to lower PFAS levels is to aim to limit exposure and not have them enter the body in the first place. Some helpful ways to do this would be using a water filtration system, an air purifier, or avoiding cookware that uses PFAS, such as nonstick pans. We can even be exposed via the air from non-consumable products, such as furniture, clothing, and more. However, we will all inevitably consume some level of PFAS, so it is best to take extra measures to both avoid and detox the body from these chemicals.

Since more than 98% of people in the United States have PFAS in their body to some extent, it is safe to assume that we can all benefit in some way from taking extra measures to lower PFAS levels in the body. Despite needing additional research to draw a definite conclusion, following a fiber rich diet is beneficial not only for the gut, but is an effective way to support overall health outcomes and protect yourself from toxic chemicals.