How to Actually Reduce Your Exposure to ‘Forever Chemicals,’ According to Experts

What do nonstick cookware, waterproof clothing, and anti-fogging sprays all have in common? They typically contain per- and poly-fluorinated alkyl substances—better known as PFAS or “forever chemicals,” a nickname that reflects their indestructible nature.

Manufacturers have been widely using PFAS—a class of about 15,000 chemicals—in products for their stick-, stain-, and water-resistant properties since the 1940s. More recently, scientists have discovered that they can also infiltrate human bodies–entering either through direct contact with items containing them or after leaching out of them and contaminating food, water, and air. 

Scientists are still learning about the health effects of PFAS, “a significant public health challenge” given the large number of them, Jennifer Freeman, PhD, a professor of toxicology in the School of Health Sciences at Purdue University, told Health.

But research has so far linked them with a host of health conditions, including heart disease, neurotoxicity, certain types of cancer, preeclampsia, thyroid disease, liver damage, kidney disease, and delayed mammary gland development. 

Unfortunately, PFAS are so ubiquitous that there’s no way to avoid them altogether. “Every human on Earth has already been exposed, and some PFAS chemicals will remain in our tissues for decades after exposure,” Arthur Daniel Jones, PhD, a professor in the Department of Biochemistry and Molecular Biology at Michigan State University and interim director of the MSU PFAS Analytical Laboratory told, Health. But he and other experts said that it is possible to minimize your exposure. 

Here are eight ways to get started.

The good news is that you don’t have to be in the dark about whether your drinking water contains PFAS. The United States Geological Survey has an interactive map you can use to look up tap water PFAS levels in your area.

If you find your water does have concerning levels of PFAS or you want to be extra safe, “taking steps as simple as filtering drinking water can generally be the most impactful way to limit PFAS exposure,” Shalene Thomas, emerging contaminants and PFAS program manager at Battelle, told Health.

When buying a PFAS-removing water filter, look for the manufacturer’s claim that the product can filter out PFAS and a seal from a reputable third-party tester, such as the National Sanitation Foundation, Water Quality Association, and the International Association of Plumbing & Mechanical Officials. 

One encouraging update is that the Environmental Protection Agency issued a new rule in 2024 setting maximum levels in drinking water for six PFAS, so you won’t have to be as concerned about these chemicals in your H2O moving forward. But public water systems have several years, until 2029, to implement changes.

Consider replacing any older nonstick pans in your kitchen with forever chemical-free options. Cast iron, glass, and stainless steel pots and pans all fit this category. Additionally, you can now find some PFAS-free nonstick cookware.

“For cookware, kitchen utensils, and other home goods, look for PFAS-free labeling,” Thomas shared, adding that this seal is not to be mistaken with PFOA-free or PFOS-free, which could still contain other PFAS.

Because scientists have found concerning levels of PFAS in seafood, being more cautious about your intake is one way to limit contact with these chemicals.  

According to the Food and Drug Administration, filter feeders such as clams and other bivalve mollusks like oysters and mussels have the potential to accumulate more contaminants in their systems than other seafood types. Freshwater fish, especially those caught in the Great Lakes and urban areas, can also contain potentially harmful levels of PFAS. One study by the Environmental Working Group found the median amounts of PFAS in freshwater fish were 280 times greater than those detected in some commercially caught and sold fish.

While the FDA doesn’t recommend that you totally cut out seafood from your diet—it’s a nutritious option, after all—it’s a good idea to pay attention to the types and amount of seafood you eat. When it comes to freshwater fish, some states also offer safety recommendations.

In addition to being ingested and inhaled, PFAS can be absorbed through the skin. One way to limit contact with them is to look at the ingredients list when buying personal care products like shampoo, moisturizer, blush, eyeshadow, lipstick, blush, nail polish, and dental floss. “Choose cosmetics and other personal care products without fluoro-based ingredients,” Freeman advised. 

It’s also a good idea to double-check your analysis with an app such as Clearya, which can reveal whether your product is free from certain PFAS. 

PFAS are commonly used in furniture and carpeting, so your best bet is to choose products that aren’t treated to repel stains or water. Instead, look for PFAS-free stain-resistant textiles or waterproof your furniture with PFAS-free sprays.

Foods that can leach water or grease or items that could be affected by moisture (think chips, crackers, pasta) are often packaged in waterproof materials like plastic. Even compostable options have been found to contain PFAS. 

To avoid this, purchase groceries with as little packaging as possible or those housed in glass, foil, or silicone. Shopping in bulk or at farmers’ markets is one way to cut back on packaging. If you’re feeling extra motivated, you can also try making your own ingredients, such as pasta, crackers, hot sauce, veggie or potato chips, desserts, and even butter.

A bonus? Reducing the amount of packaging you use also cuts back on the amount of waste you’re contributing to landfills, further limiting PFAS from entering the environment.

Avoiding fast food, in particular, can help reduce exposure to PFAS. A 2022 Consumer Reports paper found that of 118 items used in the most popular fast food and fast casual restaurants, including McDonald’s, Panera, and Chick-fil-A, most contained concerning amounts of PFAS. The analysis revealed PFAS in the packaging of every retailer examined.

If you’re in the market for new clothes, looking for PFAS-free options can help you cut back on exposure. Items made from synthetic materials like nylon, polyester, and spandex are most likely to contain these chemicals, so be mindful of the type of rain gear, athletic wear, and shoes you choose. 

The Green Science Policy Institute has a comprehensive list of PFAS-free products, including plenty of clothing options, to help you make smarter purchasing decisions. Alternatively, opting for clothing made with 100% natural materials like cotton, wool, or silk can help you avoid these chemicals.