How to Avoid Microplastics: 15 Practical Ways to Reduce Exposure

Microplastics are everywhere—lurking in our water, sneaking into our food, and even floating through the air we breathe. These minuscule plastic particles, often too small to see, aren’t just piling up in the environment—they’re showing up inside our bodies, too. 

A February 2024 study published in Environmental Pollution found microplastics in human placentas, meaning these tiny fragments can cross a barrier once thought to protect developing babies.¹ 

That’s an unsettling reality, but it’s also a wake-up call. As more people realize just how widespread microplastics are, the question becomes: how can we reduce our exposure? The answer lies in making intentional choices to keep plastic out of our homes, our bodies, and our daily lives.

What Are Microplastics and Why Should You Be Concerned?

Microplastics are exactly what they sound like—tiny plastic particles, typically less than 5 millimeters in size, or smaller than a grain of rice. But even smaller than microplastics are nanoplastics, which are so tiny they can travel through the air. Researchers recently found nanoplastics in pristine regions of the Alps, carried by wind currents from hundreds of miles away.² This discovery highlights how plastic pollution isn’t just a waste problem—traveling through the air and reaching even the most remote environments.

The Two Types of Microplastics

Microplastics fall into two main categories: primary and secondary.

• Primary microplastics are intentionally manufactured to be small. Think of the microbeads in cosmetics or cleaning products.
• Secondary microplastics are created when larger plastic items—like bags, bottles, and packaging—break down over time. Sunlight, heat, and friction wear them down into smaller and smaller pieces, which then make their way into the environment.

Where Are They Coming From?

Unfortunately, microplastics have worked their way into nearly every part of daily life. Some of the biggest culprits include:

• Clothing made from synthetic fabrics (polyester, nylon, acrylic)
• Single-use plastics that degrade over time
• Car tires, which release microplastics as they wear down on roads
• Household dust, which can contain fibers from synthetic carpets, furniture, and textiles
• Tap and bottled water, both of which have been found to contain microplastics
• Food—especially seafood, since microplastics are now present in oceans, rivers, and soil

What Does the Latest Research Say?

The more research on microplastics is done, the more alarming the findings become. These tiny particles aren’t just passing through our bodies—they’re building up in ways we’re only beginning to understand.

Recent studies have detected microplastics in human tissues, including the lungs, liver, and brain tissue, raising concerns about their role in neurotoxicity and immune system disruption.³ Many of these particles contain harmful additives like phthalates, bisphenols, and flame retardants, which are linked to hormone imbalances, fertility issues, and increased risks of metabolic disorders.

The long-term health effects of microplastics are still being studied, but the evidence is clear: these particles are infiltrating our bodies, and the potential consequences are far from benign.

Who’s Most at Risk?

While microplastics affect everyone, some groups face greater risks:

• Infants and children: Exposure starts early—studies have found microplastics in baby formula, breast milk, and even the air inside nurseries.
• Pregnant people: With microplastics detected in placentas, there’s growing concern about their effects on fetal health.
• Workers in high-exposure environments: Those in industries like textiles, construction, and waste management may inhale or ingest more plastic particles daily.

With microplastics making their way into our water, food, and air, reducing exposure isn’t just an environmental concern—it’s a health priority. The next sections will focus on practical steps you can take to limit how much plastic ends up in your body and home.

15 Simple Ways to Reduce Microplastics in Your Life

Small but powerful steps you can take to limit microplastic exposure in your everyday routine. While it’s impossible to eliminate microplastics from our lives completely, the good news is that we can take action to reduce our exposure and minimize their environmental impact. Every small change matters, and by making mindful choices, we can help reduce microplastics’ spread.

1. Avoid Personal Care Products with Microplastics

Microplastics are often hidden in personal care products—especially cosmetics and some skincare products. While plastic beads have been banned in exfoliating scrubs and rinse-off products, microplastics can still be found in many personal care items, where they are used for texture and durability. These tiny particles don’t biodegrade; over time, they flow into oceans and lakes, harming marine life.

What to Do

• Check ingredient lists for polyethylene (PE), polypropylene (PP), or nylon (PA)—these are all plastics.
• Download the Beat the Microbead app to scan product labels and spot hidden microplastics.
• Choose natural exfoliants like sugar, salt, or ground coffee instead of plastic-based microbeads.

2. Wash Synthetic Clothing Less Often

Synthetic fabrics like polyester, nylon, acrylic, and spandex shed microplastic fibers whenever they’re washed. These fibers are too small to be captured by wastewater treatment plants and end up in oceans, where they are mistaken for food by marine life. A single load of laundry can release up to 700,000 microplastic fibers!⁴

What to Do

• Wash clothes less frequently and on a gentle cycle to minimize shedding.
• Use a Guppyfriend washing bag or install a microplastic filter like PlanetCare.
• Choose organic cotton, linen, hemp, or wool when buying new clothes.

3. Use a High-Quality Water Filter

Microplastics are found in bottled water, tap water, and even rainwater. Research has found that a liter of bottled water contains, on average, about 240,000 tiny plastic particles, with 90% of them being nanoplastics—even smaller and potentially more concerning than microplastics.⁵ Studies also show that bottled water can contain double the microplastic levels of tap water, making a high-quality filtration system one of the best ways to reduce your daily intake.

What to Do

• Invest in a solid carbon block filter or reverse osmosis system, which is most effective at filtering microplastics. I recommend AquaTru, a reverse osmosis system that removes contaminants, including microplastics, PFAS, lead, and more. It’s easy to set up and doesn’t require complex plumbing.
• Avoid bottled water, as it often contains twice as many microplastics as tap water—plus, plastic bottles shed microplastics over time, especially when exposed to heat.
• Store water in glass or stainless steel rather than plastic to minimize plastic particle exposure.

4. Avoid Single-Use Plastics

Plastics do not biodegrade; instead, they fragment into progressively smaller particles, eventually becoming microplastics that persist in the environment indefinitely. Alarmingly, only about 9% of plastic waste has been recycled globally, with the majority accumulating in landfills or the natural environment.⁶ Consequently, minimizing plastic use is essential to mitigate future microplastic pollution.

What to Do

• Carry a reusable water bottle, coffee cup, and shopping bag.
• Opt for plastic-free alternatives like bamboo cutlery and glass containers.
• Say no to plastic straws, takeout utensils, and single-use packaging whenever possible.

5. Choose Plastic-Free Packaging

Most grocery store items come in plastic packaging, eventually breaking into microplastics. Even cardboard food containers can be lined with plastic coatings. Over time, microplastics leach into food and drinks, exposing you to chemicals linked to hormone disruption and other health risks.

What to Do

• Opt for glass, metal, or paper packaging: When shopping, choose items that come in materials like glass, aluminum, or paper instead of plastic. These alternatives are more easily recycled and have a lower risk of leaching harmful substances.
• Embrace bulk shopping: Shopping at bulk stores or zero waste stores is a great way to reduce plastic waste. Bring your own reusable containers to fill up grains, nuts, spices, and cleaning supplies, cutting down on packaging entirely.
• Switch to bar products: Replace liquid soaps, shampoos, and cleaning products with bar versions or refillable dispensers. These options often come with minimal or no plastic packaging, reducing overall plastic consumption.

6. Limit Takeout and Fast Food

All plastics are made with a mix of chemicals that give them specific material properties. These chemicals can transfer from food packaging into the food or drink we consume, especially when in direct contact.

Fast food often comes in plastic-lined wrappers, containers, and cups, which release microplastics when exposed to heat. This means that not only is the packaging contributing to pollution, but it also has the potential to release harmful chemicals into the food we eat.

What to Do

• Bring your own reusable coffee cup and food containers.
• Ask restaurants if they offer plastic-free packaging options.
• Cook at home more often—homemade meals = less plastic exposure.

7. Choose Natural Fabrics for Clothing and Home Textiles

Not just clothing—your couch, curtains, carpets, and bedding may also contain synthetic fibers that shed microplastics into your home. These fibers accumulate in dust and become airborne, meaning you may breathe in microplastics daily.

What to Do

• Choose home textiles from organic cotton, linen, wool, or hemp.
• Use an air purifier with a HEPA filter to help capture airborne microplastics.
• Wipe surfaces with a damp cloth instead of dry dusting, which can stir up particles. Make sure to dust and vacuum regularly.
• Open windows regularly to reduce indoor pollution.

8. Buy Loose Produce Instead of Pre-Packaged Fruits & Veggies

Can someone explain why items like cucumbers are wrapped in plastic? Even fresh produce often comes in plastic packaging that isn’t needed, adding to plastic waste. Over time, chemicals from the plastic can leach into the food, increasing our exposure to microplastics.

What to Do

• Buy loose produce instead of plastic-wrapped fruits and vegetables.
• Bring reusable produce bags to the store.
• Support local farmers’ markets, which typically use less plastic packaging.

9.  Avoid Teflon and Nonstick Cookware

Nonstick coatings like Teflon (PTFE) can release microplastics and toxic particles into your food when scratched or overheated. Over time, the coatings break down, contaminating your meals and potentially contributing to microplastic pollution. These particles can pose health risks, including hormone disruption and other long-term effects.

What to Do

• Opt for alternatives like stainless steel, cast iron, or ceramic cookware.
• Use wooden or silicone utensils to avoid scratching nonstick surfaces.
• Avoid overheating nonstick pans to prevent the release of harmful chemicals.

10. Be Mindful of Chewing Gum

Most conventional gum brands contain plastic—yes, really! The ingredient “gum base” is often a mix of synthetic polymers, aka plastic.

What to Do

• Choose natural gum made from tree sap, like Simply Gum or Glee Gum.
• Avoid gum with artificial flavors and preservatives, which often contain plastic-derived ingredients.

11. Reduce Your Car Tire Wear

Car tires are a huge source of microplastic pollution, as they shed rubber and plastic particles when they wear down. These particles wash into waterways, adding to global pollution. Tire wear particles contribute approximately 28% of microplastics entering the environment globally.⁷

What to Do

• Drive smoothly and avoid sudden braking to reduce tire wear.
• Maintain proper tire pressure to prevent excessive shedding.
• Choose tires with lower abrasion rates to reduce the amount of microplastic pollution they produce.
• Rotate tires regularly to ensure even wear and extend their lifespan.
• Reduce vehicle weight to put less strain on tires and reduce wear and tear.

12. Limit Fleece and Synthetic Blankets

Fleece and other synthetic blankets are major contributors to microplastic pollution. When washed, they shed many microfibers, which are too small to be captured by standard washing machine filters. These tiny plastic particles accumulate in your home and eventually enter the environment, often through wastewater systems.

What to Do

• Opt for natural fiber blankets made from cotton, wool, or bamboo. These materials are biodegradable and don’t release harmful microplastics when washed.
• Consider investing in high-quality, durable blankets that last longer, reducing the need for frequent washing and replacement.
• Use a microfiber filter bag or a laundry bag specifically designed to catch microplastics when washing synthetic fabrics.

13. Switch to Eco-Friendly Household Cleaners

Many conventional household cleaning products contain microplastics, particularly in scrubbing agents and cleaning wipes. These products shed tiny plastic particles as they are used, which can end up in the air, water, or environment. In addition to microplastics, some cleaning products may also contain harmful chemicals that can pose health risks over time.

What to Do

• Opt for cleaning products that are labeled “plastic-free” or “microplastic-free.”
• Use natural cleaning agents like vinegar, baking soda, or castile soap for an eco-friendly cleaning routine.
• Choose reusable cleaning cloths or sponges made from organic materials instead of disposable synthetic ones.
• Avoid using detergent in plastic pods. I prefer Blueland’s dishwasher and laundry pods—they’re just as convenient but without plastic waste.

14.  Use Cloth Diapers Instead of Disposable Ones

Disposable diapers significantly contribute to plastic pollution, as they contain synthetic materials like polyethylene and polypropylene, which take 500 years to decompose.⁸ In addition to microplastics, disposable diapers release harmful chemicals into the environment and landfill space.

What to Do

• Opt for cloth diapers made from natural fibers like organic cotton or bamboo, such as Eco Pea Co., which are biodegradable and gentle on your baby’s skin.
• Choose cloth diapering systems that are adjustable and can be reused for multiple children, reducing waste even further.
• Consider hybrid options with cloth inserts and waterproof covers for convenience and less environmental impact.

15. Reduce the Use of Synthetic Garden Tools

Synthetic garden tools, often made from plastic, are a hidden source of environmental microplastics. Over time, these tools break down from regular use, exposure to the elements, or being left outside, microplastics into the soil.

What to Do

• Opt for garden tools made from natural or sustainable materials like wood, metal, or bamboo, which are durable and biodegradable.
• Look for tools with replaceable heads or parts to extend their life, reducing the need for disposable plastic replacements.
• Choose garden gloves made from natural fibers, like cotton or hemp, instead of those made from synthetic materials.
• Avoid using plastic garden pots and containers—consider biodegradable alternatives made from materials like coconut coir, bamboo, or clay.

This Was About How to Avoid Microplastics

By intentionally changing our products and choices, we can significantly reduce our exposure to microplastics. While it may not be possible to completely avoid microplastics, every small change—switching to cloth diapers, using natural fibers, or choosing plastic-free products—can make a big difference. 

What ideas do you have for how to avoid microplastics in your daily life?

References

1. University of New Mexico Health Sciences Center. “Microplastics found in every human placenta tested.” ScienceDaily. ScienceDaily, 20 February 2024. <www.sciencedaily.com/releases/2024/02/240220144335.htm ↩︎
2. Materić, D., & Helmholtz Centre for Environmental Research. (2025, February 13). Nanoplastics at lofty heights. UFZ. https://www.ufz.de/index.php?en=36336&webc_pm=05/2025 ↩︎
3. Environmental Science & Technology. (2024). Title of the article in sentence case. Environmental Science & Technology, 58(52), 22843–22864. https://doi.org/10.1021/acs.est.3c09524 ↩︎
4. Zhang, H., Wang, T., Wang, Y., Zhang, Y., & Geng, W. (2019). The transport and fate of microplastics in the coastal urban environment: A review. Water, 11(10), 2088. https://doi.org/10.3390/w11102088 ↩︎
5. National Institutes of Health. (2024, January 8). Plastic particles in bottled water. NIH Research Matters. https://www.nih.gov/news-events/nih-research-matters/plastic-particles-bottled-water ↩︎
6. Organisation for Economic Co-operation and Development. (2022, February 22). Plastic pollution is growing relentlessly as waste management and recycling fall short. OECD. https://www.oecd.org/en/about/news/press-releases/2022/02/plastic-pollution-is-growing-relentlessly-as-waste-management-and-recycling-fall-short.html ↩︎
7. ScienceAlert. (2025, March 7). Almost 30% of microplastics come from a hugely overlooked source. ScienceAlert. https://www.sciencealert.com/almost-30-of-microplastics-come-from-a-hugely-overlooked-source ↩︎
8. Decomposition Time. (2023, August 10). How long do diapers take to decompose? Decomposition Time. https://decompositiontime.com/diaper/ ↩︎