Microplastics are increasingly being found throughout the human body, with researchers detecting these tiny plastic particles in organs like the liver, blood, and even the brain, the Washington Post reports.
While avoiding them entirely may be nearly impossible, there are several practical steps you can take to limit your exposure to microplastics through the food and beverages you consume.
Sherri Mason, a researcher in freshwater and plastic pollution at Gannon University, notes that many people are unaware of the extent to which plastics have infiltrated daily life. According to Mason, being mindful of plastic in everyday routines and finding alternatives can help reduce exposure. A recent commentary published in Brain Medicine points out that, although the full consequences of microplastics in the body are still not fully understood, emerging evidence suggests that they may not be beneficial for health.
Here are five effective strategies to reduce your microplastic intake:
1. Opt for Tap Water
Drinking bottled water is a significant source of microplastic exposure. Studies have shown that bottled water can contain up to 240,000 microplastic particles per liter, many of which are nanoplastics that are even smaller than a human hair. Switching to filtered tap water can significantly reduce your microplastic consumption. While microplastics can still be found in tap water, they tend to be present in smaller quantities. Additionally, boiling or filtering water can eliminate up to 90 percent of plastic particles, although experts caution that this process could also release toxic chemicals into the water.
2. Avoid Plastic Food Containers
While it may be difficult to completely eliminate plastic from food storage, there are steps you can take to reduce your exposure. Jane Muncke, the managing director of the Food Packaging Forum, advises replacing plastic-packaged foods with alternatives like glass containers. Plastic packaging, including cans and beverage cartons, can shed microplastics into the food inside. Switching to products packaged in glass or other non-plastic materials is a simple way to limit this risk.
3. Use Glass Containers in the Microwave
Heating food in plastic containers can increase the release of microplastics. One study found that microwaving food in plastic containers can release millions of microplastic particles in just a few minutes. To avoid this, use glass or ceramic containers when reheating food. Be cautious about placing hot food in plastic packaging, and avoid storing plastic containers in warm environments like direct sunlight, as heat can cause plastics to leach more particles.
4. Limit Highly Processed Foods
Highly processed foods tend to have higher levels of microplastics. Studies have found microplastic particles in many processed products, including protein items like breaded shrimp and chicken nuggets, which were found to contain significantly more plastic than their whole food counterparts. Additionally, a 2023 study discovered that various types of salt—particularly coarse Himalayan pink salt and black salt—contain notable amounts of microplastic fragments. To reduce exposure, focus on consuming more whole, minimally processed foods.
5. Switch to Loose-Leaf Tea
Plastic tea bags, especially those made from nylon, can release billions of microplastic and nanoplastic particles into your tea. One study found that a single nylon tea bag could release over 11 billion microplastic particles. Opting for loose-leaf tea or using tea bags made from biodegradable materials such as cellulose can help avoid this issue and reduce the potential intake of harmful plastics.
