PFAS (per- and polyfluoroalkyl substances) have become one of the most widely discussed environmental health concerns in recent years.

Often referred to as “forever chemicals”, PFAS are a large group of synthetic compounds that have been used since the 1940s in products designed to resist water, grease, stains and heat. Their unique properties have made them useful in everything from non-stick cookware and food packaging to waterproof clothing and firefighting foams.

The problem is that PFAS break down extremely slowly in the environment. As a result, they can accumulate in soil, water, wildlife and, ultimately, within the human body.

Researchers are now investigating how long-term exposure may influence health, as well as what role nutrition and the gut microbiome may play in supporting the body’s natural resilience.

 

 

Where Are PFAS Found?

 

PFAS are surprisingly widespread.

Common sources include:

• Non-stick cookware
• Grease-resistant food packaging
• Takeaway containers
• Waterproof clothing
• Stain-resistant furnishings and carpets
• Some cosmetics
• Firefighting foams
• Contaminated water supplies

Because PFAS have been used so extensively for decades, exposure is difficult to avoid completely.

In fact, studies suggest that measurable levels of PFAS can be found in the blood of most people living in industrialised countries.

 

Why Are Scientists Concerned?

 

Research into PFAS is ongoing, but studies have linked higher levels of exposure with a range of potential health concerns, including:

• Changes in immune function
• Altered cholesterol levels
• Liver effects
• Hormonal disruption
• Metabolic health concerns
• Increased inflammation

It’s important to remember that exposure does not automatically mean disease will develop. Health outcomes depend on many factors, including genetics, overall health, nutrition, lifestyle and cumulative environmental exposures.

However, PFAS highlight an important reality of modern life: our bodies are constantly interacting with environmental chemicals, making it more important than ever to support the systems responsible for protection, detoxification and repair.

 

The Gut Microbiome: An Unexpected Ally

 

One of the most exciting developments in recent years has come from research into the gut microbiome.

Scientists at the University of Cambridge recently identified specific species of gut bacteria that appear capable of absorbing PFAS within the digestive tract.

These microbes may help reduce the amount of PFAS that is reabsorbed back into circulation, potentially limiting their accumulation within the body.

While this research is still in its early stages, it adds to a growing body of evidence showing that the gut microbiome influences far more than digestion alone.

A healthy microbiome contributes to:

• Immune regulation
• Inflammatory balance
• Hormone metabolism
• Nutrient absorption
• Gut barrier integrity
• Communication between the gut and brain

And now it may also influence how we respond to environmental toxins.

 

Supporting the Microbiome Through Diet

 

One of the most effective ways to support a resilient microbiome is through dietary diversity.

Beneficial gut microbes thrive on plant fibres and other compounds that reach the colon undigested.

Research consistently shows that diets rich in a variety of plant foods support greater microbial diversity and a healthier gut ecosystem.

Foods that help nourish beneficial microbes include:

Fibre-Rich Vegetables

• Onions
• Garlic
• Leeks
• Asparagus
• Artichokes
• Cruciferous vegetables

Fruits

• Apples
• Berries
• Pears
• Bananas

Legumes

• Lentils
• Chickpeas
• Beans

Nuts and Seeds

• Flaxseeds
• Chia seeds
• Walnuts
• Almonds

Fermented Foods

• Kefir
• Live yoghurt
• Sauerkraut
• Kimchi
• Miso

These foods provide the raw materials that beneficial bacteria use to produce compounds known as postbiotics, which help support immune function, gut health and metabolic balance.

 

The Fascinating Role of Medicinal Mushrooms

 

Medicinal mushrooms are receiving growing scientific attention for their effects on both the gut microbiome and immune system.

Many mushrooms are rich in compounds called beta-glucans, specialised polysaccharides that act as prebiotic fibres.

Beta-glucans help nourish beneficial gut microbes while also interacting directly with the immune system.

Some research suggests beta-glucans may bind to PFAS within the digestive tract, helping facilitate their elimination before they can be reabsorbed.

Although human research is still developing, this represents an exciting area of investigation.

Reishi (Ganoderma lucidum)

Reishi contains beta-glucans and triterpenes, compounds known for their antioxidant and anti-inflammatory properties.

Animal studies have suggested Reishi extract may help reduce the accumulation of certain PFAS compounds within the liver and kidneys.

Lion’s Mane (Hericium erinaceus)

Lion’s Mane is widely recognised for its potential support of cognitive and nervous system health.

It also contains beta-glucans and other bioactive compounds that may support gut integrity, microbial diversity and protection against oxidative stress.

Research in animal models has shown reductions in circulating PFAS compounds following Lion’s Mane supplementation.

Shiitake (Lentinula edodes)

Shiitake mushrooms contain both beta-glucans and ergothioneine, a powerful antioxidant concentrated in mushrooms.

Studies suggest Shiitake may support antioxidant defences and help reduce the accumulation of certain environmental toxins.

 

Other Nutritional Strategies Worth Considering

 

While no food can completely eliminate PFAS exposure, several nutritional approaches may help support the body’s natural defence systems:

Increase Antioxidant Intake

Colourful fruits and vegetables provide polyphenols and antioxidants that help combat oxidative stress.

Focus on:

• Berries
• Pomegranate
• Dark leafy greens
• Herbs and spices
• Green tea

Support Liver Function

The liver plays a key role in processing many compounds.

Foods that support liver health include:

• Cruciferous vegetables
• Garlic
• Beetroot
• Artichokes
• Mushrooms

Prioritise Fibre

Fibre not only feeds beneficial microbes but also supports healthy elimination pathways.

Most adults consume significantly less fibre than recommended.

Increasing plant diversity may be one of the simplest and most effective steps you can take.

The Bigger Picture

 

PFAS are likely to remain an important environmental health topic for years to come.

While we cannot completely avoid exposure, we can influence how resilient our bodies are by supporting the systems that help protect us.

A healthy microbiome, a nutrient-dense diet and regular consumption of fibre-rich foods and mushrooms may all contribute to that resilience.

The emerging science around medicinal mushrooms and PFAS is particularly exciting because it demonstrates how nutrition may support the body’s interaction with environmental challenges in ways we are only beginning to understand.

As research evolves, one message remains consistent: supporting gut health is one of the most powerful investments we can make in our overall wellbeing.

And that support begins with the foods we choose every day.