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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, from fruits and vegetables to proteins, grains, dairy, 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.
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.
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.
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 like cotton or hemp, which are 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 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 great for keeping your digestive system moving and your metabolism strong, which can help with the elimination process overall.
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 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.
Resources
- 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
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