How to Remove Microplastics from Your Home and Transform Your Environment

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Microplastics might be tiny, but their impact is anything but small. They’re sneaking into our water, food, and even the air we breathe. But don’t worry—I’ve got you covered! In this guide, I’ll walk you through practical, everyday ways to reduce exposure to these pesky particles.

From upgrading your water filter to simple tweaks around the house, we’ll explore practical solutions that empower you to make smarter choices and protect yourself from the hidden microplastics lurking in your daily life. Let’s take control together!

Where Do Microplastics Come From?

*Dietary and airborne MP uptake pathway overview. Courtesy of* Microplastic Human Dietary Uptake from 1990 to 2018 Grew across 109 Major Developing and Industrialized Countries but Can Be Halved by Plastic Debris Removal.

Microplastics may be tiny, but they’re sneaking into every corner of our lives—often without us even noticing. These little particles are smaller than a grain of rice, usually less than 5 millimeters in size, and they’re coming from all kinds of unexpected places right in our homes. From the clothes we wear to the personal care products we use, microplastics are quietly making their way into our daily routines.

These microplastics enter our bodies mainly through the food we eat and the air we breathe. Much of this is tied to mishandling plastic waste and industrial practices. Everyday foods and drinks, like table salt, seafood, meat, and even beverages, can contain microplastics that we end up consuming without realizing it.

What’s even more surprising is how much the levels of microplastics differ from region to region. For instance, countries like Indonesia and Vietnam have much higher concentrations of microplastics in their food than places like the United States. And the air we breathe isn’t any better—airborne microplastics vary greatly depending on where you are, with some regions facing much higher exposure than others.¹

Where Microplastics Hide in Your Home

Microplastics aren’t just floating in oceans or accumulating in landfills—they’re hiding in plain sight in everyday items around your home. Here are some common culprits:

Food Packaging: Single-use plastics like food wrappers and containers can release microplastics, especially as they age or degrade over time.
Synthetic Fibers: Polyester, nylon, and acrylic found in clothes, carpets, and upholstery shed tiny fibers, especially during washing, that contribute to microplastic pollution.
Plastic Microbeads: Found in personal care products like scrubs, toothpaste, and body washes, these particles are often used for exfoliation but end up washed down the drain.
Broken-Down Plastics: Items such as water bottles, food wrappers, and broken plastic toys gradually degrade into smaller pieces over time.
Household Cleaners: Some cleaning supplies use microplastic-based abrasives to scrub surfaces but release particles that remain in your home environment.
Cosmetics: Products with plastic glitter or microplastic additives may look fun but can leave behind tiny plastic remnants after use.

How Microplastics Move Through Your Home

Microplastics don’t just stay where they originate—they’re constantly on the move, making their way into the air you breathe, the surfaces you touch, and even the dust in your home. Here’s how:

Laundry: Washing synthetic fabrics releases microfibers into wastewater, but some also escape into the air, settling as dust or clinging to surfaces.
Personal Care Routines: Microbeads from face washes or scrubs can rinse off into the water system or disperse into the air, especially in humid spaces like bathrooms.
Airborne Particles: Synthetic carpets, plastic furniture, and other household items release microplastics through wear and tear, contributing to “plastic dust” in your indoor environment.
Dust Circulation: Tiny particles from plastic products or packaging mix with household dust, spreading microplastics throughout your living space every time you clean, vacuum, or move furniture.

Understanding how microplastics travel within your home can help you take proactive steps to minimize exposure.

How to Remove Microplastics from Your Body

It’s unsettling to think about, but studies show that the average person consumes and inhales significant amounts of plastic. One analysis estimate that Americans ingest and inhale up to 121,000 microplastic particles each year—and those who drink bottled water may take in an additional 90,000 particles annually.²

So, where are these tiny plastic fragments coming from? Bottled water is one of the most significant contributors, often containing twice as many microplastics as tap water. Seafood is another source, as fish and shellfish can ingest microplastics from polluted waters. Even table salt, beer, and honey have been found to contain microplastic particles.

While most microplastics are small enough to pass through the body, the long-term health effects of this exposure are still being studied. Early research raises concerns about inflammation, chemical exposure, and potential impacts on gut health.

While it’s impossible to avoid microplastics completely, the good news is that your body has natural ways of eliminating some of them. And there are steps you can take to support these detox processes. Here’s what you can do in 5 simple steps:

1. Stay Hydrated

Drinking plenty of water is essential for supporting your body’s natural detox systems. While research on how hydration explicitly affects the elimination of microplastics is limited, drinking water helps your kidneys and digestive system filter out toxins more effectively. Opt for filtered water to avoid adding more microplastics to your system.

2. Eat Fiber-Rich Foods

Fiber plays a crucial role in supporting digestion and the elimination of waste from your body. A high-fiber diet can help bind to particles and toxins, including microplastics, and carry them through your digestive system. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, may help prevent microplastic particles from being absorbed into your bloodstream.

While no definitive research proves that fiber can directly remove microplastics, evidence suggests that fiber helps promote overall gut health and waste elimination, which could support the body’s natural detox processes.

3. Support Your Liver and Kidneys

Your liver and kidneys are key in filtering out toxins from your body. To keep them functioning at their best, it’s important to consume nutrient-dense foods like leafy greens (kale, spinach), cruciferous vegetables (broccoli, cauliflower), and antioxidant-rich fruits (berries, citrus). These foods support detoxification processes, reduce inflammation, and boost your body’s ability to eliminate foreign particles.

Although there is limited research specifically on microplastics and liver/kidney detoxification, studies on detox diets suggest that foods high in antioxidants, vitamins, and minerals can support the body’s detox processes overall.

4. Limit Additional Exposure

Prevention is just as important as removal. Reducing your exposure to microplastics by choosing plastic-free packaging, avoiding processed foods, and drinking filtered water can help lower the amount of microplastics your body has to handle in the first place. While there is no guaranteed way to eliminate microplastics from your body completely, reducing future exposure will reduce the ongoing buildup.

5. The Role of Activated Charcoal and Detoxing Supplements

Some people turn to activated charcoal or detox supplements, claiming to “bind” to toxins and help with elimination. However, no solid research proves that activated charcoal can effectively remove microplastics from the body. These products are more commonly used for acute poisoning or toxin removal, and their effectiveness for microplastics is still unproven in scientific studies. Always consult with a healthcare provider before trying detox supplements.

How to Remove Microplastics from Water?

Reducing microplastics in your water is all about choosing the right filtration and being mindful of your water sources. High-performance options like reverse osmosis and nanofiltration systems are your best bet for removing even the tiniest microplastic particles. I personally have the Aqua Tru Carafe, and the taste is worth every penny!

If those seem like a big investment, start with a reliable pitcher or faucet filter—they’re budget-friendly and easy to use, though less effective at targeting microplastics.

When it comes to bottled water, it’s not the safe haven it might seem—some brands have been shown to contain microplastics. Instead, stick to filtered tap water or other eco-friendly alternatives.

How to Avoid Microplastics in Food?

Microplastics might be tiny, but when it comes to food, their impact is worth paying attention to. While altogether avoiding them isn’t realistic, there are plenty of ways to reduce your exposure:

Choose Plastic-Free Storage: Swap out plastic containers and wraps for glass jars, stainless steel, or silicone alternatives. These options reduce the risk of microplastic particles migrating into your food.
Rinse Produce Well: Washing fruits, vegetables, and seafood thoroughly can help remove microplastics that may have settled on their surface.
Shop Smarter: Look for unpackaged produce and shop at bulk stores or farmer’s markets where you can bring your own reusable bags and containers.
Pick Better Packaging: When buying packaged foods, opt for brands that use glass, paper, or biodegradable materials over plastic. Bonus points for supporting companies that prioritize sustainable practices.

Taking these steps will help reduce your exposure to microplastics and align with a more sustainable and conscious eating approach. For more details and practical tips, check out this in-depth guide.

Effective Strategies for Improving Air Quality

Per capita daily MP dietary and inhalation uptake rates at the country level in 109 industrialized and developing countries within Asia, Europe, Africa, and North and South America, focusing on the world’s major coastlines that are affected by plastic pollution. (a) Per capita MP dietary uptake at the country level. (b) Per capita MP dietary uptake rates at the country level by food types in Southeast Asian countries. (c) Per capita MP inhalation uptake at the country level. The MP intake by air inhalation is measured by the number of particles with size distributions. Courtesy of Microplastic Human Dietary Uptake from 1990 to 2018 Grew across 109 Major Developing and Industrialized Countries but Can Be Halved by Plastic Debris Removal.

Microplastic exposure varies greatly depending on where you live, with some regions facing millions of particles daily. For example, people in East and Southeast Asia can inhale up to 2.8 million microplastic particles daily.

That’s a lot! In places like Norway and Sweden, it’s much lower—around 0.3 million particles per day. Why the difference? In East Asia, seafood is a big source of microplastics, as plastic pollution in the water affects fish and other marine life. Meanwhile, in Europe, industries like shipping and fishing in the Arctic Ocean send plastic particles into the air.³

While it’s true that outdoor air quality depends on factors far beyond your control—like local industries, geography, and global plastic pollution—you have the power to improve the air inside your home. By focusing on reducing indoor microplastics, you can create a safer, cleaner environment for you and your family. Here are a few things you can do to make improvements:

Available Air Filtration Systems

When improving indoor air quality, having a good air filtration system can make a huge difference. HEPA filters are often the go-to option because they’re designed to trap particles as small as 0.3 microns, which includes a wide range of pollutants, from dust to microplastics. If you want to go above and beyond, look for air purifiers that contain activated carbon filters, which can help absorb chemicals and odors. Remember that size matters—an air purifier should be appropriately sized for the room where you plan to use it.

Ventilation Practices

Good ventilation is key to keeping your indoor air fresh. It’s not just about opening windows (though that helps!) but also ensuring that air flows effectively through your home. If you have an HVAC system, replace the filters regularly. You can also boost ventilation by using exhaust fans in the kitchen and bathroom. The goal is to reduce indoor air pollutants and help maintain a healthy air balance.

Regular Cleaning Approaches

A regular cleaning routine is crucial for maintaining air quality. Vacuuming with a HEPA filter-equipped vacuum can help pick up particles, including dust, pet dander, and microplastics, that might be floating around. Wipe down surfaces with a damp cloth to avoid kicking up dust into the air. Don’t forget to wash your bedding, curtains, and rugs frequently—they can collect a lot of dust and allergens.

Indoor Air Quality Considerations

Indoor air quality isn’t just about air purifiers and ventilation; it’s also about what you’re putting in your home. Consider using non-toxic paints, avoiding candles with synthetic fragrances, and opting for houseplants that naturally improve air quality. Plants like snakes, spiders, and peace lilies are especially good at filtering common indoor air pollutants.

Personal Care and Clothing Considerations

Alternative Personal Care Products

Switching to personal care products free from plastic packaging and harmful chemicals can help reduce your exposure to microplastics and other pollutants. Look for items like shampoo bars, refillable deodorants, and toothpaste tablets. Many brands now offer products with biodegradable ingredients and sustainable packaging—plus, they work just as well as their plastic-packed counterparts.

Laundry Filters and Washing Options

Did you know the average washing machine can release thousands of microplastics into the water with each load? To minimize this, try adding a microfiber-catching laundry bag, like a Guppyfriend, or install a filter that traps these tiny particles. Also, washing clothes in cold water and opting for shorter cycles can reduce the amount of shedding from fabrics, helping to keep microplastics from entering your water system.

Clothing Material Choices

When it comes to clothing, natural fibers like cotton, wool, hemp, and linen are far better choices than synthetic materials like polyester or nylon, which shed microplastics when washed. Choose clothes made from organic and sustainably sourced materials whenever possible. Not only will you be helping reduce microplastic pollution, but you’ll also be supporting a more sustainable fashion industry. Learn more about the Slow Fashion Movement and how to start making changes.

Care Instructions for Different Fabrics

Each fabric requires different care, so it’s important to follow the care instructions to reduce the release of microplastics. For synthetic fabrics, washing in a fine-mesh bag or using a microfiber filter can capture any microplastics shed during washing. With natural fabrics, stick to air drying whenever you can to preserve their lifespan and reduce the need for frequent washing, which can lead to shedding.

Eco-Friendly Home Strategies for Reducing Microplastics

Room-Specific Approaches

Different rooms in your home might need different strategies for reducing microplastics and improving air quality. For example, using a high-quality air purifier in the kitchen can help filter out cooking fumes and tiny plastic particles from food packaging. In the bedroom, focus on keeping things dust-free and using natural bedding materials, like cotton or linen, to minimize exposure to potential allergens and plastics.

Non-Plastic Cleaning Alternatives

Cleaning your home without plastic doesn’t have to be complicated. Switch to reusable cleaning cloths made of cotton or bamboo instead of paper towels. Use a combination of vinegar, baking soda, and essential oils for all-purpose cleaners that are tough on dirt but gentle on your health and the environment. There are also eco-friendly scrubbing pads made from coconut fibers (which work surprisingly well) that work just as well as plastic ones.

Household Item Substitutions

Look around your home and see where you can make simple substitutions. For example, swap out plastic sponges for wooden or bamboo alternatives. Choose glass or metal containers instead of plastic ones for storage. Replacing plastic bags with reusable cloth bags for groceries is another easy win that helps reduce your overall plastic footprint.

Maintenance Routines

Develop a consistent maintenance routine to keep your home environment healthy and microplastic-free. This could mean regularly checking your air filters, cleaning your vacuum, or re-evaluating your cleaning products to ensure they align with your eco-friendly goals. Make it a priority to address household repairs promptly—damaged or worn items can degrade over time, releasing microplastics into your living space.

Sustainable Strategies for Long-Term Microplastic Reduction

Lifestyle Adaptation Options

Long-term reduction of microplastics requires shifts in lifestyle and habits. Start by being more mindful of the products you buy and how they’re made. Opt for sustainable, plastic-free alternatives whenever possible. Additionally, consider adopting a minimalist mindset—less is more! By reducing your consumption, you naturally reduce the amount of plastic and other pollutants in your life.

Shopping Alternatives

Changing how you shop is one of the most effective ways to reduce microplastics. Look for stores offering bulk options or bring your reusable containers. Shop secondhand when you can—it’s a great way to give items a second life and reduce the demand for new, plastic-laden products.

Community Resources

Tap into community resources to make sustainable living easier. Many local farmers’ markets offer produce without plastic packaging, and there are often clothing swaps or eco-focused events where you can connect with others and share tips on living sustainably. These community-driven efforts are a great way to reduce your plastic consumption while building a support system.

Educational Materials

Explore educational materials to stay informed about the latest research on microplastics and sustainability. Books, podcasts, and documentaries can help you stay updated on new findings and tips for living with less plastic. Educating yourself and others can inspire even more action toward reducing plastic waste and protecting our health and environment.

Research Highlights: Microplastics and Colorectal Cancer Risk

I am sure many of you heard in the news there is a rise in early-onset colorectal cancer (EOCRC), particularly among individuals under 50. While genetic factors have often been considered the primary cause, the rapid increase in cases suggests that environmental factors, such as microplastics, could be contributing.

Research shows that microplastics might significantly disrupt gut health. These tiny, pervasive particles may interfere with the mucus layer protecting the colon, increasing exposure to harmful bacteria and toxins—factors that could potentially contribute to the development of colorectal cancer.

A recent study published in the National Institutes of Health’s National Library of Medicine (PMC)⁴ highlights how microplastics in the gastrointestinal tract might disrupt gut homeostasis, triggering inflammation and greater exposure to harmful substances. The findings suggest microplastics could weaken the colonic mucus barrier, possibly influencing the risk of colorectal cancer. While these insights are compelling, more research is needed to fully understand their impact on human health.

This Has Been About How to Remove Microplastics

While there is still much to learn about the long-term effects of microplastics on human health, ongoing research is clearly increasingly focused on understanding their potential role in conditions like early-onset colorectal cancer.

As the conversation around microplastics evolves, it’s crucial that we learn how to remove them as much as possible. Addressing plastic pollution is essential—not just for the planet’s health but also for our own. It starts with changing our buying habits and prioritizing plastic-free products to reduce exposure and impact.