1. Shellfish
Shellfish is typically a great lean protein option, but it can contain high levels of PFAS due to ocean pollution. "This is mostly one of the favored proteins because it is lower in fat," says Gervacio. "However, PFAS accumulates in oceans and waterways. Therefore, bioaccumulation in shellfish occurs." Instead, she suggests choosing wild-caught salmon, sardines, or organic plant-based protein sources like lentils. Noted!
2. Farmed Fish (Tilapia, Catfish, and More)
Similar to shellfish, farmed fish can be exposed to PFAS through contaminated feed and water. "They are sources of lean proteins too, but they are exposed to PFAS-contaminated feed and water," Gervacio explains. "When this happens, higher levels of the chemicals are absorbed." To reduce exposure to forever chemicals, she recommends choosing wild-caught fish, like the examples above, whenever possible.
3. Dairy Products
We love dairy as much as the next person, and it's often considered a good source of calcium and protein. But while dairy options like milk and cheese are generally safe, Gervacio warns that "PFAS contamination can happen from tainted water sources, feed, or packaging." To rude your risk, it's a good idea to choose organic, pasture-raised dairy or plant-based alternatives is glass containers, she says.
4. Eggs
There are tons of health benefits to eggs, and they're often a staple in a healthy diet. But according to Gervacio, the safety of this high-protein food depends on how they’re produced. "Similar to dairy, this is also generally safe, but it depends on how it is produced, specifically when hens consume contaminated feed or water." She suggests purchasing pasture-raised, organic eggs from trusted local farms.
5. Bottled Water
Drinking tap water isn't just better for the environment; it could also be better for your health. Bottled water can be a significant source of PFAS exposure, Gervacio warns. "Water itself is safe, but many bottled drinks contain PFAS from plastic leaching and contaminated water," she explains. To avoid this, she recommends using glass or stainless steel reusable bottles and filtering tap water with a high-quality reverse osmosis filter. Good idea!
6. Protein Powders
If you're frequently hitting the gym and building your muscles, you may like to have protein powder on hand. As Gervacio tells us, though, certain options may be contaminated with forever chemicals. "These are popular among fitness enthusiasts, and this is one of the preferred protein sources," she says. "However, some plant-based protein powders contain PFAS from contaminated soil and water." To avoid this, she tells us to choose third-party tested, organic protein powders—or, even better, rely on whole-food protein sources instead