How to Get Rid of Forever Chemicals in Food: A Practical Guide

December 22, 2025 •

4 min read

Studies suggest that as many as 98% of Americans have some form of PFAS, or "forever chemicals," in their blood, with food being a major source of exposure. These pervasive synthetic compounds are linked to a wide range of health issues, but proactive steps can be taken to significantly minimize your exposure through food.

Quick Summary

This guide outlines actionable steps to reduce exposure to forever chemicals (PFAS) by making informed choices about food packaging, cookware, and water filtration. It provides detailed advice on navigating common sources and adopting safer practices in the kitchen.

Key Points

Avoidance is Key: Preventing PFAS from entering your food is more effective than attempting to remove them post-contamination.
Ditch Nonstick Cookware: Swap nonstick pans and baking sheets for safer alternatives like stainless steel, cast iron, and glass to eliminate a major source of exposure.
Filter Your Water: Use certified reverse osmosis or activated carbon filters to remove PFAS from your drinking water effectively.
Reduce Packaged Food: Minimize consumption of takeout and processed foods, especially those in grease-resistant packaging, and store leftovers in glass or metal containers.
Be Mindful of Fish: Check for local fish consumption advisories to avoid seafood from contaminated waterways; commercially sourced fish is often safer.
Increase Dietary Fiber: Boosting your fiber intake with foods like vegetables and whole grains can aid the body's natural detoxification processes.
Advocate for Change: Support brands committed to being PFAS-free and advocate for stronger regulations to address the issue at its source.

Understanding the Source: Where Forever Chemicals Enter the Food Chain

Forever chemicals, also known as per- and polyfluoroalkyl substances (PFAS), are a group of manufactured chemicals prized for their resistance to heat, oil, and water. Their durability is also what makes them a persistent environmental pollutant. PFAS enter the food supply chain through several pathways, including contaminated soil and water used for agriculture, as well as migration from food packaging and cookware. PFAS in food is not typically something you can wash off, but rather a contamination issue that requires upstream avoidance and better kitchen practices to manage. The key is to reduce your total intake over time by being more intentional about what you consume and how you prepare it.

Limiting Exposure from Food Packaging and Water

Food packaging is a significant and often overlooked source of PFAS exposure. These chemicals are used to create grease-resistant coatings for fast-food wrappers, pizza boxes, and microwave popcorn bags. When food comes into contact with this packaging, especially when warm, the PFAS can migrate into the meal. The solution is to reduce your reliance on takeout and processed foods. When you do get takeout, promptly transfer the food to a glass or stainless steel container. For microwave popcorn, opt for stovetop or air-popped kernels instead of the packaged microwaveable bags. Drinking water is another major pathway. If your public water system is near a known contamination source, consider filtering your water. Effective home filtration systems, such as reverse osmosis or granular activated carbon filters, are certified to remove PFAS. It is crucial to replace these filters as recommended to ensure they continue to function properly.

Upgrading Your Cookware and Kitchen Tools

Nonstick cookware has long been a major source of PFAS, with many products containing PTFE, a type of PFAS. While some products may claim to be 'PFOA-free,' they may contain other equally concerning PFAS chemicals. Transitioning to safer cookware is one of the most effective steps you can take. Safe alternatives include:

Stainless Steel: Durable, rust-resistant, and free of chemical coatings.
Cast Iron: A long-lasting option that can develop a natural nonstick surface when seasoned properly.
Glass: Excellent for baking and storing food without chemical leaching.
Ceramic: A non-toxic, nonstick alternative, but verify it is genuinely free of PFAS.

How to Minimize Exposure from Contaminated Fish

For many, especially those who consume a lot of locally caught fish, seafood can be a source of PFAS. This is because PFAS can accumulate in fish from contaminated waterways. If you live near a known contaminated site, it is best to check local fish consumption advisories. The FDA also notes that commercial fish sold in grocery stores are generally less contaminated than locally sourced freshwater fish. This is not a reason to stop eating fish, which has many health benefits, but to be mindful of its source. To reduce risk, prioritize fish known to be lower in PFAS and from reputable commercial sources.

Comparison of Kitchen Strategies for Reducing PFAS


Strategy	Action Items	Benefits	Considerations
Water Filtration	Install reverse osmosis or activated carbon filters. Replace filters regularly.	Significantly reduces PFAS from tap water, a major exposure source.	Initial cost of a system and ongoing cost of filter replacements.
Cookware Upgrade	Switch from nonstick (PTFE) to stainless steel, cast iron, or glass.	Eliminates chemical leaching from cooking surfaces, especially when heated.	Higher maintenance (e.g., seasoning cast iron), potentially higher cost.
Packaging Avoidance	Use reusable glass or metal containers for food storage and takeout.	Stops PFAS migration from grease-resistant packaging into your meals.	Requires planning to bring your own container for takeout; initial cost of storage items.
Dietary Choices	Reduce processed food intake; check local fish advisories.	Limits exposure from packaged items and potentially contaminated local sources.	May require significant changes to daily eating habits.

Natural Dietary Support for Detoxification

While avoiding PFAS is the primary strategy, some research indicates that certain dietary choices can help support the body's natural detoxification processes. A recent study published in The Guardian highlighted the potential benefits of consuming more dietary fiber in reducing forever chemicals. Fiber works by binding to toxins in the digestive system, facilitating their excretion.

To naturally aid your body in detoxification, consider adding more of these foods to your diet:

Fiber-rich foods: Include a variety of soluble and insoluble fibers from sources like fruits, vegetables, and whole grains.
Cruciferous vegetables: Broccoli, cabbage, and Brussels sprouts contain compounds that help activate the liver's detoxification enzymes.
Filtered water: Staying well-hydrated with filtered water is essential to support kidney function and flush out toxins.
Omega-3 fatty acids: Interestingly, studies have suggested a link between omega-3 intake (either from food or supplements) and lower PFAS levels, although more research is needed.

The Role of Consumer Advocacy

Individual actions, while effective, are part of a larger movement towards greater consumer protection. As a consumer, you have the power to influence industry practices. You can support brands that publicly pledge to eliminate PFAS from their products and packaging. Furthermore, advocating for stricter government regulations on PFAS is critical for long-term change. Staying informed and demanding transparency from manufacturers helps drive a cleaner food system for everyone. For more details on the chemicals themselves and related health issues, the National Institute of Environmental Health Sciences offers a wealth of information.

Conclusion: A Multi-Pronged Approach for a Safer Kitchen

Getting rid of forever chemicals in food is not a simple one-step solution but a multi-faceted approach involving informed consumer choices and better kitchen practices. By focusing on avoiding contaminated food packaging, upgrading your nonstick cookware, filtering your drinking water, and being mindful of fish sources, you can significantly reduce your daily exposure. A diet rich in fiber and other detox-supporting nutrients can further aid your body's natural cleansing abilities. This combination of preventive measures and supportive dietary habits is the most effective way to safeguard your health from these pervasive environmental pollutants.

Frequently Asked Questions

No, forever chemicals like PFAS cannot be simply washed off the surface of produce like pesticides can. PFAS are absorbed by plants from contaminated soil and water, so they are embedded within the food itself, not just on the surface.

Most traditional nonstick pans are coated with PTFE, a type of PFAS. While some products are labeled 'PFOA-free,' they may contain other potentially harmful PFAS. Safer alternatives are stainless steel, cast iron, glass, and certified PFAS-free ceramic options.

Yes, certain home filtration systems can be highly effective. Look for filters certified by organizations like NSF to remove PFAS, such as reverse osmosis and granular activated carbon systems.

A major source of exposure is through food packaging, including fast-food wrappers, microwave popcorn bags, and other grease-resistant containers. Contaminated drinking water and locally caught fish are also significant pathways.

While PFAS can linger in the body for years, increasing dietary fiber and staying well-hydrated can support your body's natural detoxification pathways, aiding in their excretion. Some research also suggests that blood donation can help reduce PFAS levels.

You do not need to stop eating fish, which is a nutritious part of a healthy diet. Instead, check local fish advisories for potentially contaminated waterways, and focus on commercially sourced seafood, which generally has lower PFAS levels.

No, it is not recommended. Reheating food in its original disposable packaging, especially if it is grease-resistant, can increase the migration of PFAS into your food. Always transfer food to a safer container, like glass, before microwaving.

If you get water from a public system, contact your local utility for their testing results. For private wells, you will need to use a state-certified lab that uses EPA-developed testing methods.