How to Avoid Microplastics

Microplastics, defined as tiny plastic pieces less than five millimeters in size, are everywhere these days — from your food containers to your water bottle and even your teabags and cooking utensils. A 2023 research paper has even detected them in the human heart. While studies into their impact on human health are ongoing, it’s fair to want to do what you can to avoid these tiny plastics. That’s just harder than it sounds. 

“Microplastics are currently hard to avoid entirely, as they are present in our food, water, and air,” says Kelly Johnson-Arbor, MD, a toxicologist at MedStar Health. “We currently do not know the toxic dose of microplastics for the human body, nor do we fully understand how the body absorbs, processes, and eliminates these particles.” 

And while minimizing your exposure to plastic is your best bet, you don’t have to accept that you’ll be overloaded with microplastics. There are certain steps you can take at home to lower the risk you’ll interact with or ingest microplastics. Here’s what experts recommend. 

Filter your water

“Filtering water can help with minimizing microplastic, but do your homework,” says Kelly Leviker, beyond plastics advocate for the non-profit consumer organization Public Interest Research Group. “Not all filters are the same and some can add microplastics to your water.”

Leviker also recommends against using plastic pitchers, cups, and ice cube trays whenever possible. “It is best to switch them to a non-plastic alternative,” she says. “If you are waiting to switch them out with another material, make sure they are not sitting in the sun on a warm day or being heated in the microwave. Keep them in a cool location as plastic sheds when heated.” 

Minimize plastic utensil use

That beloved plastic spatula you bought to protect your non-stick frying pans as you flip the pancakes for your family on a Saturday morning is likely leaching microplastics into your food. In fact, a recent study published in the journal Chemosphere detailed how black plastic kitchen utensils, in particular, may seep out flame retardants that are linked to cancer and developmental issues, among other things.

If your utensils have obvious scratches and cuts, it’s best to pitch them. But you should also consider swapping them out for wood or metal utensils before that, says Jamie Alan, PhD, an associate professor of pharmacology and toxicology at Michigan State University. “It’s likely microplastics are leaching out before you see obvious dings,” she says. 

Be wary of takeout containers  

This one’s harder, but do what you can to avoid styrofoam containers. “Styrofoam is made from polystyrene, which is a plastic product,” Johnson-Arbor explains. “Over time, these containers break down into microplastic particles that can then enter into our bodies.” Reducing your use of styrofoam takeout containers — and other plastic products — should help to reduce the amount of microplastics that eventually end up in our food supply, Johnson-Arbor says. 

Consider washing your meats

Microplastics can end up in meat in a few different ways. “Protein processing methods often involve cutting boards and knives,” Johnson-Arbor says. “The use of plastic cutting boards can introduce microplastics into proteins like chicken, fish, and meat, as they are cut and packaged for human use.” The plastic trays that meat is often packaged on, as well as the plastic wrap over the top, can also leach into your food. Her advice: Wash your proteins before you cook them. While it won’t entirely remove microplastics from your food, it may help to remove them from the surface of your meats. 

Be mindful of how you store your vegetables 

You can’t control what’s in the runoff or the irrigation that your produce absorbs. But you can choose vegetables that are not wrapped in plastic, and you can also avoid putting your vegetables in plastic bags at the store. (Paper and reusable cotton bags are your best bet.) “Limiting use of plastic food packaging may not only help reduce the amount of microplastics in fruits and vegetables, but it may also help limit the overall burden of microplastics in the environment,” Johnson-Arbor says.