Chow down on healthy foods, not PFAS.
PFAS (rhymes with ‘be fast’) are “forever chemicals” that are used in manufacturing processes for their water, fire, stain, wrinkle, heat, and grease-resistant properties. Their resistance to heat and grease is why PFAS are commonly used in food packaging. However, PFAS in packaging can contaminate foods we then eat. Not to mention, packaging isn’t the only way PFAS gets in foods. As a result, there are PFAS in vegetables, beverages, meats, seafood, butter, and more. So, what foods high in PFAS should you avoid? Read on to make an educated decision about your diet and nutrition.
How Do PFAS End Up In Foods?
Per- and polyfluoroalkyl substances (PFAS) are a group of human-made chemicals that have been used globally for commercial uses since the 1940s. 1940s seem forever ago? Good chance those PFAS are still around today.
These compounds are commonly found in everyday products such as:
- Food packaging materials like grease-resistant paper
- Nonstick cookware
- Water-repellent clothing
- Stain-resistant fabrics and carpets
- Waterproof Cosmetics
The chemical structure of PFAS is exceptionally stable, which means they do not break down easily. This durability leads to their accumulation over time in soil, water, and living organisms, including humans. [1][2]. That’s why PFAS have the nickname "forever chemicals" - PFAS can persist for decades or even centuries in the environment. They can also travel long distances through water and air, contaminating ecosystems far from the original source of pollution.
PFAS end up in the food we eat in many ways. First, food packaging materials that contain PFAS can transfer these chemicals to the food inside, particularly when the food is greasy or acidic.
In addition, PFAS from manufacturing can contaminate the soil, water, and air where food is grown or raised. For example, crops irrigated with contaminated water or fertilized with contaminated biosolids can take PFAS up into the parts of the plants we eat, livestock drinking from contaminated sources can accumulate PFAS in the meat we eat or milk we drink, and fish can be contaminated through the water they live in.
Lastly, food processing equipment and cookware treated with PFAS can also introduce these chemicals into the food supply. As a result, even some of our healthiest food choices, such as leafy greens, fish, and dairy products, can become sources of PFAS exposure.
What Happens If I Eat PFAS?
The health risks linked to PFAS are serious. Studies show that exposure to some PFAS can cause liver damage, thyroid disease, fertility issues, high cholesterol, obesity, hormone problems, and cancer [3].
Remember, they’re called “forever chemicals.” If the environment can’t get rid of PFAS, our bodies are going to have a hard time, too.
Most people are exposed to several different kinds of PFAS, and these chemicals build up in our bodies over time. So, even small amounts of PFAS exposure can add up to be harmful.
List of Foods High in PFAS
Understanding which foods are high in PFAS and how these contaminants make their way into our diets is crucial for making informed and healthier choices. While it's challenging to avoid PFAS entirely, being aware of their presence in certain foods can help us minimize our exposure and protect our health. Here are some of the most common foods with high PFAS levels and ways you can avoid them.
Processed Meats
Eat fresh foods, not PFAS. Packaged goods are more likely to have higher levels of PFAS. These odds increase when the products are processed meats.
Processed meats are meat products that have been preserved through various means, including:
- Smoking
- Curing
- Salting
- Adding chemical preservatives
Some of the most common processed meats include hot dogs, sausages, bacon, and deli meats. In particular, hot dogs have high levels of PFAS [4]. If you love processed meats and hot dogs, consider going to butchers and delis rather than traditional grocery stores. Bring your own glass or platinum-grade silicone container with you to bring the goodies home.
Takeout Food
We all deserve a treat, but not at the expense of our health. Unfortunately, many to-go containers are lined with PFAS. This is because containing freshly cooked foods in containers produces a lot of condensation that can cause packaging to leak. PFAS can prevent this from happening.
Plus, a lot of delivery foods are cooked in oil, which can be greasy. PFAS have grease-resistant qualities, which is why they’re commonly used in pizza boxes, burger wrappers, and popcorn bags.
But these containers can leach PFAS into the food inside. In addition, the heat from hot foods can accelerate PFAS contamination. Acidic foods also have these effects. As a result, foods like pizza, burgers, and fried items from takeout restaurants can potentially have high levels of PFAS.
If you enjoy these foods, consider eating them at the restaurant rather than ordering in. Also, many restaurants are becoming aware of the dangers of PFAS in foods. Call the restaurant or look online to see if they advertise the fact that they use PFAS-free to-go containers. You can also bring your own to-go container to the restaurant - just be sure it is made of glass, stainless steel, or other safer materials.
Fish and Seafood
PFAS pose a serious threat to our oceans. These chemicals enter the water through industrial waste, sewage treatment plants, and leaking landfills.
Once in the water, PFAS stay there for a long time. Like humans, these forever chemicals can build up in fish and shellfish. This is worrying because it means that even seafood can have harmful levels of PFAS.
Studies have found PFAS in many fish and shellfish sold in the United States [5]. Tilapia has been shown to have high levels of PFOS, a common type of PFAS. Other fish with high exposure include mackerel, swordfish, and shellfish like clams and shrimp [6].
Pork
Pork products tend to have higher levels of PFAS than other meats. Pigs could have high PFAS exposures if they are raised in environments where the soil, water, or their feed is contaminated with PFAS.
Since PFAS don’t break down easily, these harmful chemicals can accumulate in the tissues of pigs [7]. We then consume that pork, where PFAS can then take up residence in our bodies.
By becoming aware of how PFAS contaminates pork, we can take proactive steps to reduce our exposure. This might include buying pork from farms that use sustainable practices and avoid contamination or reducing your consumption of pork.
Vegetables
Eating your greens shouldn’t come with a side of PFAS. Much like animal agriculture, vegetables can be victims of PFAS pollution due to exposure through soil and water. If the soil or irrigation water used for growing crops contains PFAS (such as through contaminated fertilizers or sewage sludge), these chemicals can be absorbed by the plants. Plants can also be exposed to PFAS through the air or in rainwater.
Common vegetables with high PFAS levels include:
- Leafy Greens: Studies have found high levels of PFAS in leafy vegetables such as lettuce, spinach, and mixed greens. Additionally, kale samples in the US showed disturbing levels of PFAS, with both conventional and organic kale being affected.
- Cucumbers: Cucumbers have been found to have significant PFAS contamination, with 30% of samples showing residues.
- Chicories: These vegetables also showed a high contamination rate, with 42% of samples containing PFAS.
- Spinach: 42% of spinach samples were found to contain PFAS.
- Tomatoes: Approximately 38% of tomato samples were found to contain PFAS.
Butters
Butter and seed and nut butters have been associated with elevated PFAS levels. This is possibly due to the packaging materials used, which may contain PFAS for their grease-resistant properties or contamination in the animals that produced the butter.
Contamination can also occur during processing if equipment treated with PFAS is used. As a result, these foods can contribute to dietary PFAS intake.
Edible Oils
Certain edible oils, such as canola oil, soybean oil, and rapeseed oil. have been found to contain higher levels of PFAS [8]. This contamination can occur during the growth of oil crops, as plants absorb PFAS from contaminated soil, water, and air.
However, how these oils are processed can also impact contamination. The processing of these oils can introduce PFAS through the use of equipment made from or contaminated with PFAS-containing materials, such as plastic components, detergents, and lubricants used in the grinding machines.
Furthermore, packaging materials and storage containers can also contribute to PFAS contamination in oils, especially if they’re made of plastic. Plus, the oil gets transported to stores, restaurants, and homes. During transportation, food products can sometimes be exposed to high temperatures, which can increase the leaching of PFAS into oils.
When cooking with these oils on nonstick pans, the risk of PFAS exposure increases. If these pans are scratched or overheated, PFAS can leach into the food through oils used to cook it.
To minimize exposure to PFAS, consider using oils that are stored in glass containers rather than plastic ones. Additionally, avoid using nonstick cookware and opt for alternatives such as stainless steel, cast iron, or ceramic pans. If you do use nonstick pans, avoid using metal utensils that can scratch the surface.
Microwave Popcorn
Microwave popcorn often contains high levels of PFAS due to the grease-resistant linings in the packaging. These chemicals can leach into the popcorn when the bag is microwaved, posing potential health risks as PFAS are linked to various long-term health concerns.
To avoid exposure, consider making popcorn the old-fashioned way on the stovetop using a pot and a bit of oil. This method not only eliminates the risk of PFAS but also allows you to control the ingredients for a healthier snack.
Baked Goods
Consuming sweets isn’t so sweet for reducing PFAS exposures. Baked goods can sometimes contain high levels of PFAS due to contamination from the materials used in their packaging or possibly the ingredients, like butter, used to make them.
Grease-proof paper is often used to keep baked foods fresh. They also prevent sticking confections from sticking to their containers.
One study found that chocolate cakes with icing showed 17,640 parts per trillion of PFAS [9]. This high level of contamination is likely linked to the packaging materials.
Given the potential health risks, it's wise to limit the intake of such treats and opt for healthier alternatives whenever possible. To avoid packaging, buy baked goods that aren’t pre-packaged and bring them home in your own container.
Candy and Sports Drinks
Candy and sports drinks have also been found to contribute to higher PFAS levels in people [10]. This contamination often comes from the packaging materials, during the manufacturing process, or possibly from the water used to make the drinks.
To lower overall exposure to PFAS, it's advisable to consume candy and sports drinks in moderation.
Teas
Drinking tea has been associated with increased PFAS levels in humans. Studies indicate that tea leaves can take up PFAS from the soil if the soil or irrigation water is contaminated.
Warm up with a cup of tea from PFAS. Buy loose leaf team whenever possible. Steep it using a stainless steel mesh ball or by wrapping it in an organic cotton or hemp tea bag with twine.
What Drinks Are High in PFAS?
Nothing is refreshing about sipping down PFAS. Unfortunately, recent studies have shown that many drinks have high levels of PFAS.
Among these, sports drinks and bottled water are often highlighted. The plastic bottles and caps can leach PFAS into the liquid, especially if stored for long periods or exposed to heat. Additionally, the manufacturing processes involved in making these drinks sometimes introduce PFAS to the beverages. And the water used to make the drinks could be contaminated from the start.
Bottled water is another significant source of PFAS exposure. While most people assume bottled water is safer than tap water, research has indicated that some brands contain PFAS at levels that exceed regulatory limits. Not to mention, other harmful chemicals like bisphenols are known to contaminate water.
Speaking of water, tap water can also be a source of PFAS. Contaminated groundwater and outdated treatment facilities can lead to PFAS presence in household tap water [11]. Consider purchasing a water filter that is certified to remove PFAS.
As we’ve mentioned, tea is known to have high PFAS levels. These concerns are particularly true for iced tea sold in bottles and cans.
Similar to sports drinks and bottled water, the packaging is a common culprit. Plus, if the tea leaves in the beverage are grown in contaminated soil or irrigated with polluted water, it increases the risk of PFAS contamination.
How Can I Reduce PFAS In My Diet?
PFAS are hard to avoid. However, every little bit counts in protecting your health. Here are some ways you can minimize your exposure to PFAS in foods.
Choose Fresh, Unpackaged Produce When Possible
Opting for fresh, unpackaged, organic produce is one of the most effective ways to reduce your exposure to PFAS through food. Pre-packaged fruits and vegetables can come in materials that may contain PFAS, which can leach into your produce.
Buy local. If these packaged fruits and veggies travel long distances, they can be exposed to varying temperatures. This could increase the risk of PFAS transmission.
Shopping at local farmers' markets or growing your own vegetables are excellent ways to ensure that you have access to fresh, unpackaged produce.
Prepare More Meals at Home
Nothing is more satisfying than a homecooked meal…unless maybe you’re the one cooking it. Restaurant and fast-food meals often involve packaging, processing, and cooking techniques that increase PFAS levels.
Preparing meals at home allows you to select fresh, unpackaged ingredients and use PFAS-free cookware.
Additionally, home-cooked meals tend to be healthier overall! Investing time in meal preparation not only enhances your culinary skills but also ensures you and your family consume fewer harmful chemicals.
Don’t Pack Leftovers in Plastic Containers
Storing leftovers in plastic containers can result in harmful chemicals leaching into your meals. The risk of contamination increases if the food is hot.
To ensure your food remains safe and uncontaminated, opt for glass or platinum silicone-grade containers, which do not release harmful substances.
Additionally, instead of using plastic cling wrap or bags, wrap your foods in beeswax wrap. This natural alternative keeps your food fresh while reducing exposure to potentially hazardous plastics.
Replace Nonstick Cookware
Nonstick cookware is a sticky situation for your health, as they often contain PFAS. These chemicals can leach into your food while you’re cooking. PFAS contamination of foods increases when the nonstick pan has scratches.
Replace nonstick pans with alternatives like:
- Stainless steel
- Cast iron
- Glass
- Clay
- Untreated ceramic
Avoid Heating Food in Grease-Resistant Packaging
Heating food in grease-resistant packaging, such as microwave popcorn bags or fast-food wrappers, can lead to increased PFAS contamination. These materials are designed to repel oil and water, often using PFAS coatings that can migrate into food when exposed to heat.
Instead, transfer food to safer containers made of glass or ceramic before heating.
Also, consider popping popcorn on a stove or in a plain paper bag. These simple switches can significantly cut down on the amount of PFAS you ingest.
High PFAS Foods to Avoid
Reducing your exposure to PFAS "forever chemicals" is crucial for maintaining a healthy diet and lifestyle. By opting for fresh, unpackaged produce and avoiding processed foods like hot dogs, baked goods, and takeout, you can lower your exposure. Additionally, steering clear of nonstick cookware and choosing safer alternatives like stainless steel or cast iron can further minimize contamination. Be mindful of food packaging, especially grease-resistant wrappers, which often contain PFAS. By making informed choices and preparing more meals at home, you can protect yourself and your loved ones from these harmful chemicals.
Resources
[1] https://enveurope.springeropen.com/articles/10.1186/s12302-023-00721-8
[2] https://pubmed.ncbi.nlm.nih.gov/23892228/
[3] https://www.atsdr.cdc.gov/pfas/health-effects/index.html
[4] https://keck.usc.edu/news/longitudinal-study-links-pfas-contamination-with-teas-processed-meats-and-food-packaging/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9841895/
[6] https://www.fda.gov/food/cfsan-constituent-updates/fda-shares-results-pfas-testing-seafood
[7] https://www.sciencedirect.com/science/article/abs/pii/S0045653520302095
[8] https://www.sciencedirect.com/science/article/pii/S0045653523020015
[9] https://blogs.edf.org/health/2019/06/03/fda-high-levels-pfas-chocolate-cake/
[10] https://www.sciencedirect.com/science/article/pii/S0160412024000400?via%3Dihub#s0055
[11] https://www.usgs.gov/news/national-news-release/tap-water-study-detects-pfas-forever-chemicals-across-us