PFAS in Drinking Water & Everyday Life (2025 Guide)

PFAS, or “forever chemicals,” are showing up in drinking water across the U.S., according to new reports from the EPA and EWG. These man-made compounds, used in nonstick pans, packaging, and fabrics, don’t break down and can accumulate in the body, raising concerns about long-term health. With regulations still in flux, the big question is: how can you reduce your exposure now? This guide shares the latest findings plus practical steps for safer water, diet, and daily choices.

1. What Are PFAS & Why They Matter

PFAS (per- and polyfluoroalkyl substances) are a class of more than 12,000 man-made chemicals that have been widely used since the 1940s. They’re used to make products nonstick, waterproof, and stain resistant—showing up in cookware, food packaging, firefighting foams, textiles (like yoga pants), and countless household goods.

What makes PFAS so concerning is their persistence. These compounds are nearly impossible to break down, which is why they’re nicknamed “forever chemicals.” Once released, they accumulate in soil, water, wildlife, and in our own bodies. Testing shows that most Americans now carry measurable levels of PFAS in their blood.

The health implications are serious. Studies link PFAS exposure to immune system disruption, hormone interference (including thyroid and reproductive hormones), developmental problems in children, and an increased risk of certain cancers such as kidney and testicular. Shanna Swan, PhD, in her book Countdown, highlights PFAS as part of a wider group of endocrine-disrupting chemicals that may be contributing to declining fertility rates worldwide. Her work underscores that PFAS are not just an environmental issue, they’re a human health issue that will affect generations to come.

2. PFAS in the News (2025 Updates)

EPA Actions: Tightening Rules, But With Pushback & Delays

• In April 2024, the EPA finalized its first federal drinking water standards (Maximum Contaminant Levels, or MCLs) for six PFAS compounds—including PFOS and PFOA. (Smith Law)

• On May 14, 2025, the EPA announced it will keep the MCLs for PFOS and PFOA (set at 4 parts per trillion) but extend the compliance deadline from 2029 to 2031. (EPA)

• At the same time, the agency intends to rescind or re-consider MCLs or regulatory determinations for four of the six PFAS compounds (PFHxS, PFNA, HFPO-DA aka GenX, and PFBS), as well as mixed-PFAS hazard indices. (EPA)

• This move has drawn criticism from environmental groups, who warn that delaying or weakening standards could prolong exposure risks for millions. (Reuters)

EWG Findings: Widespread Contamination & New Data

• According to EWG’s interactive map, there are 9,552 sites in all 50 states + DC + territories with PFAS detections. (EWG)

• A recent NRDC/EWG analysis shows that about 172 million Americans get water from systems with detectable PFAS in UCMR 5 testing — with 7 million more people exposed compared to the previous round of data. (Newsweek)

• Another mapping study revealed that 73 million people are drinking water above EPA’s standards for PFAS in some locations. (The New Lede)

International Comparisons: U.S. vs. EU and Other Regions

• The European Union has taken a more sweeping approach: moving toward class-based restrictions on PFAS, including a forthcoming “universal ban” across thousands of PFAS, and stricter limits in drinking water under its PFAS Action Plan. (ICLG)

• Countries like France have passed bans on PFAS in certain consumer products (cosmetics, textiles, ski wax, etc.), with full textile bans slated for 2030. (Washington Post)

• Meanwhile, the U.S. regulatory landscape is patchier: federal standards are in place for some PFAS (PFOS, PFOA) but for others the rules are being reconsidered or delayed. Many states also have their own standards, some stricter than federal ones. (Antea Group)

3. Everyday Sources of PFAS Exposure

PFAS are not just an issue in industrial sites or firefighting foam—they’re woven into daily life in ways most people don’t realize. Here are some of the most common sources of exposure:

• Tap water – For many Americans, drinking water is the largest known source of PFAS exposure. Contaminated groundwater and municipal supplies carry these chemicals directly into homes.

• Nonstick cookware – Older pans coated with Teflon and similar nonstick materials often used PFOA, a PFAS chemical phased out but still persistent in kitchens and the environment.

• Food packaging – Grease-resistant wrappers, pizza boxes, microwave popcorn bags, and fast food containers frequently contain PFAS to keep oil from soaking through.

• Stain-resistant fabrics and carpets – Upholstery, outdoor gear, and rugs treated with stain- or water-repellent coatings can shed PFAS into household dust.

• Cosmetics and personal care products – Certain makeup (especially long-lasting foundation, mascara, and lipstick), lotions, and shampoos may include PFAS for smoothness, durability, or water resistance.

Even if exposure from one source seems small, the cumulative effect of water, food, household products, and cosmetics adds up over time, making it important to know where PFAS hide in daily routines.

Source	Relative Exposure Level	Why It Matters
Tap Water	High	Largest consistent source of exposure; most people drink multiple liters daily, so even small PFAS levels accumulate.
Nonstick Cookware	Moderate–High (older pans)	Legacy Teflon (PFOA-based) pans can release PFAS when scratched or overheated; newer coatings still raise concerns.
Food Packaging	Moderate	Grease-resistant wrappers and microwave popcorn bags leach PFAS into food, especially hot or fatty meals.
Stain-Resistant Fabrics & Carpets	Low–Moderate	PFAS coatings shed into household dust, which can be inhaled or ingested over time, especially by children.
Cosmetics & Personal Care	Low	Absorption through skin and incidental ingestion (lipstick, mascara) adds to body burden, but amounts are usually smaller than water/food sources.

4. Can You Remove PFAS from Water? (Filters & Fixes)

Getting PFAS out of water isn’t the most simple thing, but it is possible with the right technology. Not all filters are created equal, and many standard pitcher filters (like Britta brand) unfortunately won’t touch PFAS. Below are the options that actually work:

• Activated Carbon Filters (GAC) – These use granulated activated carbon to trap some PFAS molecules. They’re affordable and easy to install (found in many countertop or under-sink units), but their effectiveness varies by brand and how often the filter is changed. They generally reduce, but do not fully remove PFAS.

• Reverse Osmosis Systems (RO) – Widely considered the most effective option for households. RO systems push water through a semipermeable membrane that filters out PFAS, along with heavy metals, fluoride, and other contaminants. They’re more expensive and waste some water during the filtering process, but they consistently achieve the lowest PFAS levels. Keep in mind that RO will remove ALL minerals from your water, so you’ll need to either add a remineralizing filter to add some of them back or add trace mineral drops.

• Ion Exchange Filters – A newer and promising technology, these use special resins that swap out PFAS molecules for harmless ions. They’re highly effective in lab settings and are increasingly being used in municipal treatment, though consumer options are still limited and more costly.

Practical Buyer’s Guide: What to Look For in a PFAS Filter

When shopping for a water filter, keep these points in mind:

• Certification matters – Look for NSF/ANSI certification for PFAS reduction (not all filters that remove chlorine or lead will remove PFAS).

• Maintenance is key – Effectiveness drops sharply when filters aren’t replaced on schedule. Set a reminder on your calendar to ensure you swap them out on time.

• System type vs. lifestyle – Pitcher filters with carbon can reduce some PFAS for renters or travelers, but for long-term household protection, an under-sink RO system is best.

• Combination setups – Some systems combine carbon + RO, or carbon + ion exchange, for more robust performance.

Clean water is the number one way to lower PFAS exposure. While dietary choices and lifestyle swaps help, filtration addresses the largest source head-on.

5. How to Lower PFAS Levels in the Body (Diet & Lifestyle)

New Research: Fiber & PFAS Reduction

• A pair of recent pilot studies (Boston University & UMass Lowell) found that taking a gel-forming dietary fiber supplement (like psyllium or oat β-glucan) with meals helped reduce blood levels of PFOS and PFOA by about 8% over four weeks. The idea is that fiber gels bind PFAS / PFAS-like bile acids in the gut, preventing their re-absorption. (Boston University)

• Animal studies also show that diets rich in soluble fiber accelerate excretion of PFOS, lowering serum concentrations and increasing elimination via feces. (PubMed)

Dietary Helpers & Lifestyle Supports

These foods / habits may help your body eliminate PFAS more effectively:

• Cruciferous vegetables (e.g. broccoli, Brussels sprouts, cabbage, kale) — contain compounds (like sulforaphane, indole-3-carbinol) that support liver detoxification enzymes. (Women's Health Network)

• Antioxidant-rich foods — berries, leafy greens, nuts, etc., which help reduce oxidative stress & support overall metabolic health. (While direct PFAS studies are fewer here, this is consistent with what supports liver/gut health.) (PMC)

• Supporting liver & gut health — staying well-hydrated, regular exercise, maintaining healthy weight, reducing alcohol & processed/sugary foods. Strong liver and gut function help with toxin clearance. (Hepatitis NSW)

Foods / Containers to Avoid

Reducing additional exposures helps lower overall burden:

• Fast food and take-out, especially with grease-resistant wrappers.

• Microwave popcorn bags, certain paper food packaging that is treated to repel oil/water.

• Nonstick pans / cookware, especially if scratched or overheated.

• Avoid plastic containers of unknown PFAS status when heating food; plastics may leach PFAS or contain related chemicals.

Safer Swaps

Here are concrete substitutes to reduce PFAS load:

• Use cast iron, stainless steel, glass, or ceramic cookware instead of nonstick.

• Store food in glass or stainless steel containers rather than Teflon-coated / nonstick or plastic ones. I also like beeswax wraps as a substitute for plastic-wrap.

• Choose whole foods instead of packaged or processed foods when possible.

• Increase fiber: whole grains (oats, barley), legumes, fruits, vegetables. Maybe incorporate a fiber supplement after checking with a healthcare provider (especially the types used in PFAS pilot studies, like oat β-glucan or psyllium).

6. Checklist for Everyday PFAS Reduction

Let’s make this easy and simple: Here are the most impactful steps you can take right now to cut your exposure:

• Drink filtered water — Use a reverse osmosis (RO) system for best results, or a high-quality activated carbon (GAC) filter if RO isn’t possible.

• Avoid nonstick cookware — Replace with cast iron, stainless steel, or ceramic.

• Cut down on fast food and packaged takeout — Especially items wrapped in grease-resistant paper, which often contain PFAS.

• Choose PFAS-free products — Look for cosmetics, outdoor gear, and fabrics labeled “PFAS-free” or “fluorine-free.”

• Increase dietary fiber — Eat more whole foods rich in soluble fiber (oats, beans, fruits, veggies) to help your body excrete PFAS more effectively.

Conclusion

PFAS may be called “forever chemicals,” but that doesn’t mean exposure is inevitable. While these compounds are widespread in water, food packaging, and consumer products, there are practical steps you can take to protect yourself and your family.

Start by investing in clean water at home, choosing safer cookware and storage, and paying attention to product labels. Support your body with a fiber-rich diet and smart lifestyle habits—and just as importantly, add your voice to the call for stronger protections and transparent regulations.

Knowledge plus small shifts = a healthier, safer future.