If the thought of tiny plastic particles sneaking into your meals makes you uneasy, you’re not alone. Microplastics, those tiny fragments of plastic smaller than 5 millimeters (about the size of a sesame seed), have been making headlines for all the wrong reasons.
A study published in Environmental Science & Technology found microplastics in a wide variety of foods, including fruits and vegetables, proteins, grains, dairy products, drinks, salt, and spices.1 It’s natural to wonder: What does this mean for our health?
While studies are still evolving, one thing is clear, this issue demands our attention. This guide will cut through the noise with practical advice. Whether packing lunches or making healthier choices at home, understanding microplastics in food is crucial. Let’s break down what we know, how it affects your health, and most importantly, the steps you can take to take action.
What Are Microplastics and How Do They Enter Our Food?
Microplastics are tiny plastic particles that form when larger plastic items break down. This pollution can come from everyday plastic waste, including bottles, bags, and packaging materials, which slowly fragment over time due to environmental exposure. Some microplastics are so small they’re invisible to the naked eye, while others are about the size of grains of sand.
Take a plastic bottle, for example. When exposed to sunlight, weather, and friction, the plastic begins to degrade. This process can take hundreds of years, and as it breaks down, the bottle fragments into smaller and smaller pieces. These plastic particles don’t just vanish, they scatter into the environment, eventually making their way into waterways, oceans, and the air.
Most Common Sources of Microplastics in Food
I know it’s easy to feel overwhelmed with all the news we hear, especially when it comes to the safety of our food. It’s hard not to feel a sense of dread every time we learn about another potential threat.
But that’s precisely why I’m sharing this, because we all need to start changing our buying habits and focusing on more plastic-free products. The more we choose alternatives, the more we can reduce our exposure to microplastics and help protect our health, and the planet.
Bottled Water and Beverages
Think bottled water is a “clean” choice? Studies have found that bottled water often contains far more microplastics than tap water, thanks to the manufacturing and bottling process. Researchers from Columbia University discovered that a single liter of bottled water can contain an average of 240,000 plastic fragments.2 Other packaged drinks, like soda or juice, aren’t exempt either, plastic lids, liners, and bottles all contribute to contamination.
Seafood and Fish Products
Microplastics are infiltrating our oceans and waterways, causing a ripple effect that ends up on our plates. From tiny filter feeders like shellfish to larger fish, marine life often mistake these plastic particles for food. As they consume microplastics, they unknowingly carry them up the food chain, making their way into the seafood we eat.
While seafood is packed with nutrients like heart-healthy omega-3s, it’s worth considering how much plastic you’re swallowing along with your fish.
Processed Foods and Packaging
Processed foods and their packaging are some of the biggest culprits when it comes to microplastics. Single-use plastic wraps, containers, and even vacuum-sealed packaging are everywhere, especially in convenience foods.
Things like snack packs, frozen meals, and pre-prepared dishes often carry the most plastic residue. The issue is that these plastic particles don’t just stay trapped in the packaging, they can transfer into the food itself as the packaging degrades, making it harder to avoid exposure. So, while those quick and easy meals may be tempting, they could come with a side of microplastics you didn’t ask for.
Salt and Other Seasonings
A study published in Environmental Science & Technology found that a staggering 90% of table salt brands sampled worldwide contained microplastics. The study analyzed 39 salt brands from 21 countries, and 36 showed signs of microplastic contamination.3
It’s pretty wild to think that something as simple as table salt can be contaminated, but unfortunately, it’s true. Sea salt, in particular, often picks up plastic particles because of the pollution in our oceans. But microplastics don’t stop there, other salt types can also be affected. And it’s not just salt! Seasonings stored in plastic containers or processed with additives can also be sources of microplastic contamination in your meals.
A great way to avoid this is by opting for seasonings in glass containers, which help reduce plastic exposure and keep your meals cleaner, both in taste and health.
Fresh Produce Exposure
Even fresh fruits and vegetables aren’t entirely safe from microplastics. These tiny particles can make their way into agricultural soil in several ways. Microplastics can settle on crops from polluted soil, water sources, or even plastic mulch used in farming. Additionally, when produce is packaged or stored in plastic containers, microplastics can be picked up during transportation and storage.
The journey of microplastics is complex and interconnected. For instance, plastic pollution in the ocean doesn’t just affect marine life, it can also impact salt harvested from seawater. Similarly, plastics in agricultural soil can end up in the crops we eat. This widespread issue spans the entire food system, making it harder to avoid microplastic contamination no matter where our food comes from.
How to Avoid Microplastics in Food
While it’s impossible to eliminate exposure to microplastics in food, there are several effective strategies to reduce your intake significantly. Start by minimizing the use of plastic food containers and instead opt for reusable ones like glass, stainless steel, or ceramic alternatives, especially when storing hot foods or reheating meals. Filter your drinking water using a high-quality water filtration system that removes microplastics and avoids bottled water when possible.
Filtering Your Water
Drinking water, whether from a tap or a bottle, can contain microplastics. Using a good water filtration system, like one with reverse osmosis or a filter designed for microplastics, can help reduce your exposure. To go further, skip bottled water entirely. It’s often stored in single-use plastic, which adds to the problem. Instead, choose reusable glass or stainless-steel bottles and fill them with filtered water.
Choosing Seafood Wisely
Fish and other seafood can accumulate microplastics from polluted oceans, with larger predatory species like tuna or swordfish carrying the highest levels. Choosing smaller fish, such as sardines, anchovies, or mackerel, can help reduce your intake of microplastics.
These smaller species are a more sustainable option and tend to contain fewer pollutants overall. When possible, buy fresh or frozen seafood from sources prioritizing sustainable fishing practices, as they often take steps to minimize environmental contamination.
Related Article: Is Your Seafood Contaminated? The Truth About Microplastics in Fish
Packaging Matters
Food packaging plays a more significant role than many realize in microplastic exposure. Foods stored in plastic containers or wraps can absorb microplastic particles over time. When shopping, look for alternatives like glass jars, paper cartons, or cardboard packaging. For example, opt for peanut butter in glass jars or pasta in cardboard boxes. Paying attention to packaging materials is an easy habit to build and makes a big difference over time.
Related Article: Sustainable Food Packaging: Smart Swaps to Reduce Waste in 2025
Avoiding Plastic in the Kitchen
The kitchen is often a hotspot for plastic usage, but some adjustments can help reduce exposure. One critical practice is avoiding plastic containers in the microwave, as heat can increase the transfer of microplastics into your food. Similarly, skip single-use plastic wraps for covering leftovers; reusable silicone lids or beeswax wraps are excellent alternatives. By phasing out plastic in your cooking and storage routines, you create a healthier and more sustainable kitchen environment.
Cleaning Your Food Preparation Areas
Proper cleaning techniques in your kitchen can significantly reduce the accumulation of microplastics on food preparation surfaces. These particles can transfer to your meals during cooking and food storage, making kitchen hygiene crucial for avoiding microplastics in food.
Effective Surface Cleaning for Food Safety
Use a damp cloth instead of dry dusting on countertops and food preparation surfaces. This technique traps microplastic particles rather than dispersing them into the air, where they can settle on food. Simple cleaning solutions, such as vinegar and water or baking soda and water, effectively remove particles without introducing additional chemicals.
When cleaning areas where food is prepared, wet mopping is more effective than dry sweeping for removing microplastic particles that may have settled on the floor. Focus on areas around food storage and preparation zones.
Air Quality and Food Preparation
Installing an air purifier with a HEPA filter or S-class filter near your food preparation areas can capture airborne microplastics before they settle on ingredients or cooking surfaces. The EPA’s Safer Choice Program recommends these filtration systems for reducing particulate matter in food preparation environments.
A bagged, sealed-system vacuum is preferable to bagless models when cleaning kitchen areas, as it prevents particles from escaping back into the air near your food storage areas. Robot vacuum cleaners with HEPA filtration can help maintain cleaner floors in dining and kitchen spaces between deep cleaning sessions.
Whole Foods Over Processed
Processed foods often come wrapped in layers of plastic packaging and are more likely to encounter plastic during manufacturing. Shifting your diet toward fresh, whole foods reduces your exposure to microplastics and aligns with broader sustainability and health goals. For example, purchase fresh vegetables and prepare your own instead of buying pre-packaged salad kits. Cooking at home with unprocessed ingredients is a simple yet effective way to minimize plastic-related contamination.
Sustainable Storage Solutions
Fresh produce doesn’t need to live in single-use plastic bags. Opt for reusable produce bags made from natural fibers, such as cotton or hemp, which are both durable and eco-friendly. To take sustainability to the next level, consider growing your herbs, leafy greens, or even small vegetables. By cultivating a portion of your food, you can ensure it’s free from unnecessary plastic exposure and enjoy the added benefits of fresher, tastier ingredients from your garden or windowsill.
How to Identify and Choose Foods with Minimal Microplastic Risk
Reading food labels and understanding packaging can significantly reduce your exposure to microplastics. Current food safety standards don’t require companies to test for microplastics, making it essential to know what to look for when shopping.
Decoding Food Packaging for Microplastic Avoidance
Look for recycling codes on food packaging to identify the safest options. Packages marked with codes 3, 6, and 7 (PVC, polystyrene, and “other” plastics) pose a higher risk of microplastic contamination in food. Instead, choose foods in glass jars, paper cartons, or aluminum containers when possible.
Foods labeled as “BPA-free” aren’t automatically safe from microplastics, as manufacturers often substitute other plastics that can still break down into particles. The most reliable way to avoid microplastics in food is to choose items with minimal plastic contact throughout the supply chain.
Supporting Brands That Prioritize Food Safety
Many food companies are adopting circular economy principles by reducing plastic packaging and improving their supply chain transparency. These businesses often participate in sustainability initiatives and provide detailed information about their packaging materials on websites or product labels.
When you consistently choose brands that minimize plastic use in food packaging, you’re supporting companies that align with emerging food safety standards. This consumer demand encourages more businesses to adopt practices that reduce microplastic contamination in their products.
Finding Local Food Sources with Lower Contamination Risk
Community workshops and local food cooperatives often focus on connecting consumers with producers who prioritize sustainable packaging. Farmers’ markets, community-supported agriculture (CSA) programs, and local food hubs typically offer fresh produce with minimal exposure to plastic during the growing, harvesting, and distribution processes.
These local food networks often provide transparency about their growing and packaging practices, making it easier to avoid microplastics in your food while supporting regional food systems that prioritize public health measures over convenience packaging.
Reducing Microfibre Contamination in Food Areas
Synthetic clothing releases microfibres during washing, which can settle on food preparation surfaces and contaminate meals. Choose natural clothing made from organic cotton, hemp, or wool for family members, especially when cooking or eating.
When synthetic clothing is necessary, wash items less frequently and use cold water settings to minimize microfibre release, which could affect your food preparation areas. Consider installing a microfibre-catching device in your washing machine to prevent these particles from entering your home’s water system.
Related Article: Microplastics in Food: Everyday Sources and How to Reduce Risk
Special Food Safety Considerations for Children and Vulnerable Groups
Children face higher risks from microplastic exposure due to their developing systems and increased sensitivity to chemical exposures. Protecting them requires targeted approaches to prevent microplastics from entering the food during these crucial early development stages.
Safe Feeding Equipment and Food Storage
Choose glass baby bottles, such as Dr. Brown’s Natural Flow Anti-Colic Options + Narrow Glass Baby Bottle, instead of plastic alternatives to minimize exposure to microplastics and nanoplastics during feeding. Glass containers don’t leach particles into milk or formula, making them safer for infant nutrition.
Replace plastic plates and plastic spoons with stainless steel items or food-grade silicone options designed for young children. These materials don’t break down into microplastics that can contaminate food, providing safer meal experiences for developing immune systems.
Creating Safe Food Environments for Children
Vulnerable groups benefit from food environments with minimal plastic exposure:
- Use stainless steel or glass containers for storing children’s food
- Choose wooden or bamboo utensils over plastic alternatives for meal preparation
- Maintain good ventilation in eating areas to reduce airborne particles
- Store snacks and meals in non-plastic containers to prevent contamination
Children’s developing systems process toxins differently than adults, making prevention particularly important when preparing their food and choosing their feeding equipment.
How to Remove Microplastics from Your Body
While we can’t exactly hit the “undo” button on microplastics once they’ve entered our bodies, you can take steps to help your body flush out these particles and reduce their buildup. Here’s how to give your body a little extra help in the detox department:
Hydrate Like It’s Your Job
Water is your best friend when flushing out toxins, including microplastics. Staying hydrated helps your body function at its best, ensuring that your kidneys and liver have what they need to process and eliminate waste. Drink plenty of water throughout the day and add a splash of lemon for an added detox boost.
Fiber Up for Detox Support
Fiber is a superstar in promoting digestion and helping your body eliminate waste. Foods high in fiber, like fruits, vegetables, whole grains, and legumes, can help push toxins out of your system through regular bowel movements. Aim to include a variety of fiber-rich foods in your meals, like chia seeds, beans, and leafy greens, which can support your body’s natural detox pathways.
Support Your Liver with Antioxidants
Your liver plays a key role in detoxifying your body and supporting it with antioxidant-rich foods can help it do its job more efficiently. Consider incorporating more fruits and vegetables like berries, spinach, and artichokes into your diet. Green tea is another excellent option, as it’s packed with antioxidants that can help neutralize harmful substances and boost your body’s detox efforts.
Sweat It Out
Exercise isn’t just great for your muscles, it’s also a fantastic way to help your body eliminate toxins through sweat. Regular physical activity, especially activities that get you sweating (like running, cycling, or even a hot yoga session), can help release toxins, including microplastics, through your skin. It’s also beneficial for maintaining a healthy digestive system and a strong metabolism, which can aid in the overall elimination process.
Related Article: How to Remove Microplastics from Your Home and Transform Your Environment
The Role of Policy and Legislation in Reducing Microplastics in Food
While individual actions are essential, systemic change through environmental policies and global initiatives plays a crucial role in creating safer food systems. Understanding these broader efforts can help you support policies that will reduce microplastic contamination in the food supply for everyone.
Global Efforts to Address Plastic Pollution in Food Systems
The United Nations Environment Program has been leading international efforts to combat plastic pollution through the global plastics treaty. This landmark agreement aims to create legally binding commitments to reduce plastic waste worldwide, with significant implications for food packaging and agricultural practices.
The treaty focuses on implementing circular economy principles that prioritize reuse, recycling, and sustainable alternatives to single-use plastics in the food production and packaging sectors. As these global ecosystems for policy change develop, they’re expected to strengthen food safety standards and reduce microplastic contamination throughout the food supply chain.
How Legislation Affects Food Safety Standards
Current legislation varies widely between countries, but growing awareness of microplastic risks is driving policy change at local, national, and international levels. New regulations are beginning to address plastic pollution in agricultural practices, food packaging requirements, and manufacturing processes that affect food safety.
These legislative efforts aim to establish comprehensive public health measures that protect consumers from exposure to microplastics while supporting businesses in transitioning to safer alternatives. As these policies develop, they’ll create industry-wide standards that make it easier for consumers to avoid microplastics in food.
Supporting Community and Industry Change
Community workshops and local sustainability initiatives provide opportunities to advocate for stronger food safety policies in your area. Many communities are organizing around plastic waste reduction, supporting local businesses that prioritize sustainable packaging, and advocating for improved legislation regarding single-use plastics in the food system.
Your consumer choices and community involvement can influence both local policies and business practices. When communities unite around shared goals for safer food systems, they create pressure for policy change that benefits everyone’s health and supports the recovery of global ecosystems from plastic pollution.
Related Article: Microplastics in Our Lives: Why It’s Time to Take Action
This Has Been About How to Avoid Microplastics in Food
While it’s helpful to take steps to support your body’s natural detox processes, the real change begins with reducing your exposure to microplastics in the first place. The more we rely on plastic-free products and make conscious choices in our daily lives, whether it’s choosing fresh, unpackaged foods or investing in eco-friendly storage and cookware, the fewer microplastics we’ll absorb.
It’s time to shift our habits for the sake of our health and the planet’s future. No matter how small, every plastic-free choice makes a difference in the fight against microplastics. Start today, your body and the Earth will thank you for it.
View Article Sources
- Cox, K. D., Covernton, G. A., Davies, H. L., Dower, J. F., Juanes, F., & Dudas, S. E. (2019). Human Consumption of Microplastics. Environmental Science & Technology, 53(12), 7068-7074. Retrieved from Human Consumption of Microplastics | Environmental Science & Technology
- Min, W., & Yan, B. (2024). Microplastic contamination in bottled water. Proceedings of the National Academy of Sciences. Retrieved from Plastic particles in bottled water | National Institutes of Health (NIH)
- Kim, S.-K., & Greenpeace East Asia. (2018). Microplastics in Table Salt from 21 Countries. Environmental Science & Technology. Retrieved from Global Pattern of Microplastics (MPs) in Commercial Food-Grade Salts: Sea Salt as an Indicator of Seawater MP Pollution | Environmental Science & Technology
