一碗燕麥，可能是你排出毒素的第一步
膳食纖維從來不只是幫助順暢這麼簡單。最新研究發現：每天攝取高纖食物，有助於降低體內「永恆化學物質」PFAS 的濃度。這些潛藏在外送包裝、不沾鍋、防潑水衣物中的有毒微量元素，過去被認為難以代謝、會長期殘留體內。現在，纖維可能成為它們的出口。
PFAS 是什麼？為什麼這麼令人擔憂？
PFAS 是一種人工合成化學物質，因為極難分解，被稱為「永恆化學物質」。進入體內後，它們可能干擾荷爾蒙、增加不孕、癌症與免疫系統異常的風險。更糟的是，它們幾乎無所不在，從你喝的瓶裝水、穿的外套，到你用的化妝品。
這項研究怎麼進行？
研究招募 72 位成年男性，為期四週，一組每天飲用高纖燕麥飲，另一組則飲用低纖米粉飲。
結果發現：高纖組的血中 PFAS（特別是 PFOA 與 PFOS）濃度出現顯著下降。 研究推論纖維在腸道形成膠狀結構，能吸附 PFAS，阻止其進入血液，並隨糞便排出。
哪些天然食物最能「吸附毒素」？
你不需要補品，只要吃對日常食物：
-
燕麥：尤其是鋼切燕麥，富含 β‑glucan
-
奇亞籽、亞麻籽：膨脹後形成凝膠狀結構
-
豆類：穩血糖又高纖
-
蘋果、酪梨、奇異果：富含可溶性果膠
-
秋葵、地瓜、菇類：低升糖好搭配
A bowl of oats might be your first step toward detox.
Fiber has never just been about staying regular.
New research shows that a high-fiber diet can help reduce levels of PFAS—the so-called “forever chemicals” in the body. These toxic compounds, found in takeout wrappers, nonstick cookware, and waterproof fabrics, were once believed to be nearly impossible to eliminate. Now, fiber might offer a way out.
What are PFAS—and why should we be concerned?
PFAS are manmade chemicals known for being incredibly resistant to breakdown, earning them the name “forever chemicals.” Once they enter the body, they may disrupt hormones, raise the risk of infertility, cancer, and immune dysfunction. Even more concerning? They’re almost everywhere, from bottled water and jackets to skincare and cosmetics.
How was this study conducted?
Researchers recruited 72 adult men for a four-week intervention. One group drank a fiber-rich oat beverage daily, while the other consumed a low-fiber rice drink. The results were clear: those in the high-fiber group saw significant reductions in blood PFAS levels, particularly PFOA and PFOS. The theory? Soluble fiber forms a gel-like structure in the gut that binds with PFAS, preventing absorption and helping flush them out through waste.
Which whole foods are best at “trapping toxins”?
You don’t need supplements—just the right everyday ingredients:
-
Oats (especially steel-cut): rich in beta-glucan
-
Chia & flax seeds: swell into a gel-like texture after soaking
-
Beans: regulate blood sugar and boost fiber
-
Apples, avocados, kiwis: high in soluble pectin
-
Okra, sweet potatoes, mushrooms: low-glycemic and fiber-friendly
