How to Avoid Microplastics: The Ultimate Guide & Checklist

Microplastics are now found in drinking water, food, air, and even the human body. This comprehensive guide breaks down exactly how microplastics enter your system, and provides a practical, but very thorough, science-backed checklist to reduce your exposure across your home, diet, and daily habits.

The term microplastics is a generalised term, but it usually includes nanoplastics which are microscopically small.

Microplastics & Plastic Associated Chemicals (PACs) Exposure Pathways: How They Enter Your Body

There’s 4 ways micro- and nanoplastics can be taken into the body, but within this checklist we concentrate on the first three:

Ingested by swallowing (by ingestion)
Inhaling airborne dust and particles (by inhalation)
Absorbed from direct skin contact (by dermal absorption)
Injected into the bloodstream (i.e. via intravenous IV infusions and medical devices. These often originate from polypropylene bags, tubing, syringes etc.)

While some particles pass through the body, many collect into bodily organs. On top of the physical particles, there are the chemicals used to make plastic. There is increasing research pointing to adverse health effects. The PlasticHealthAware Dashboard, by the Minderoo Foundation and Boston College, synthesised 1,000+ studies (2020–2023) linking plastic-associated chemicals (PACs) like BPA, phthalates, and PFAS to serious health risks, including miscarriage and low birth weight, while noting that over 16,000 plastic-related chemicals, many under-studied, may affect human health across their lifecycle.

Factors that increase microplastic exposure:

Heat, including body heat
Friction, from rubbing, scrubbing, chewing, etc
Wear and tear, aged products
Fluffiness of fabrics

Reducing Plastic Exposure Leads to Reduced Plastic-associated Chemicals

Great news, it’s not all doom and gloom! A new randomized control trial published in the peer-reviewed journal Nature Medicine proved that in just 7 days patients could achieve measurable changes in their levels of plastic-associated chemicals, specifically phthalates, and bisphenols. The study had an observational cohort of 211 Australian participants and a 7-day pilot randomized controlled trial in 60 participants.

Full Guide on Priority Actions to Avoid Microplastics Divided By Product Categories

This article contains affiliate links, which means we may receive a small commission, at no cost to you, if you make a purchase through one of our links. This helps us continue the very hard work we put into researching products and solutions. It took us weeks to compile this overview.

Please Note: Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health. Please read our disclaimer.

Top Priority Actions to Avoid Microplastics in Drinking Water

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure	Tickbox
Tap water	Contains micro- and nanoplastics	Ingested	Yes	Water filters
Plastic bottled water	Contains micro- and nanoplastics	Ingested	Yes	Avoid; BYO metal water bottle, switch to tap filtered water stored in glass/stainlss steel containers

Actions to Avoid Microplastics On-the-Go (Lifestyle Habits)

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure
Disposable coffee cups and lids	Cardboard cups have thin plastic lining; Hot liquids release nanoplastics	Ingested	No	Metal, ceramic, glass cups
Disposable takeaway food containers	Release micro- nanoplastics and PACs	Ingested	Yes	Dine-in, BYO plastic-free food containers
Plastic drink bottles	MNs can leach into the liquid	Ingested	Yes	Metal, metal lined, or glass bottles
Chewing gum	Chewing breaks down the plastic gum, releasing MNs, plus contamination from production process	Ingested	Yes	Avoid if you can, switch to natural gum
Thermal paper receipts	Coated with high concentrations of PACs: Bisphenol A (BPA) or BPS	Absorbed	No	Avoid touching receipts; opt for electronic receipts

Actions to Avoid Microplastics in Food and Drinks

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure
Food/drinks in plastic packaging	MNPs, bisphenols	Ingested	Yes	Reduce consumption if alternatives are available
Canned food / tinned food	Tins / cans are lined with plastic and PACs (bisphenols), even if they say PBA free.	Ingested	Yes	Dry food (beans) or food in glass jars (i.e. tomato sauce, passata etc.)
Highly processed food (chicken nuggets, bread crumbed food etc.)	Exposed to plastics throughout their production and often also have more plastic packaging	Ingested	Yes	Reduce consumption, eat real food, fresh produce
Seafood	Filter feeders (oysters, clams, mussels etc.) accumulate microplastics	Ingested	Yes	Reduce consumption
Tea bags	Hot liquids release micro-/ nanoplastics; Pyramid nylon mesh bags are the worst; some are made with PLA/thermal paper glued together;	Ingested	No	Loose tea or plastic-free tea bags
Coffee pods	Nanoplastics can leach into coffee when hot	Ingested	Yes	Aluminum coffee pods or change to a coffee machine with loose coffee
Salt	Through ocean microplastics or processing facilities	Ingested	Yes	Certified microplastic free salt
Chewing gum	Chewing breaks down the plastic gum, releasing MNs, plus contamination from production process	Ingested	Yes	Avoid if you can, switch to natural gum

Actions to Avoid Microplastics in the Kitchen

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure
Electric plastic kettles	Hot liquids release microplastics	Ingested	Yes, boiling water for baby milk	Stove or electric kettles with a non-plastic interior
Hot food receptacles and food storage	Cooking, reheating, microwaving or storing hot food in plastic leads to high nanoplastics release	Ingested	Yes	Glass containers, ceramic microwave bowls and containers, glass microwave covers
Cookware	Cooking or reheating hot food in non-stick cookware (PTFE/Teflon) leads to release of nanoplastics and plastic-associated chemicals (PACs)	Ingested	Yes	Stainless steel, cast iron, pure ceramic cookware
Plastic cutting boards	Boards shed microplastics with every cut	Ingested	Yes	Cutting boards made of wood, glass etc.
Plastic kitchen utensils (ladles, spatulas, egg flippers, tongs, spoons etc.)	Contact with hot food or liquids releases microplastics	Ingested	Yes	Kitchen utensils made of wood or stainless steel
Plastic colander, strainer, sieve	Contact with hot water (i.e. boiling pasta, vegetables) releases microplastics	Ingested	Yes	Colander, strainer, sieve made of stainless steel
Plastic coffee maker	Contact with hot water releases microplastics	Ingested	Yes	Coffee makers with a non-plastic interior
Electric kitchen appliances (i.e. air-fryer, blender, toaster, juicer)	Many kitchen appliances haveplastic/ Teflon coated parts	Ingested	Yes	Kitchen appliances (i.e. air-fryer, blender, toaster, juicer) made with stainless steel and glass components
Cling wrap	Flexible plastics may have phthalates which transfer into food	Ingested	Yes	Cover leftovers with a plate, use beeswax wraps, glass containers
Freezer / sandwich bags	Flexible plastics may have phthalates which transfer into food	Ingested		Beeswax wraps, paper bags, stainless steel lunchboxes
Synthetic sponges, brushes, microfiber kitchen cloths and tea towels	Shed micro- nanoplastics on your dishes	Ingested	Yes	Cotton/cellulose cloths, coconut fibre, loofah, or metal mesh scourers etc, cotton tea towels
Dishwasher detergent pods	Shed micro- nanoplastics on your dishes	Ingested	Yes	Plastic-free dish soap, or tablets

Actions to Avoid Microplastics in Personal Care Products

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure
Cosmetics and other skin creams	Many liquid and cream products, including sunscreens, shaving creams, etc. have plastic ingredients; body heat can increase likelihood of absorption	Absorbed into the skin	Yes	Plastic-free skincare products, plastic-free sunscreen, plastic-free shaving creams, use microplastics awareness apps like to check the ingredients
Shampoo, conditioner, and body wash	Liquid microplastics in the ingredients through the skin, our largest organ	Absorbed into the skin	Yes	Plastic-free shampoo & conditioner, body wash
Toothbrush	Microplastics shed from the friction of the nylon bristles	Ingested/ absorbed into the gums	Yes	Plastic-free toothbrush
Toothpaste	Microplastics and in ingredients, and plastic-associated chemicals (PACs)	Ingested/ absorbed into the gums	Yes	Plastic-free toothpaste
Dental floss	Synthetic floss coated with plastic-associated chemicals (PACs) like PTFE	Ingested/ absorbed into the gums	Yes	Plastic-free dental floss
Make-up (mascara, lipstick, foundation, eye-shadow, nail polish, glitter etc.)	Microplastics intentionally added to improve texture, longevity, and stability	Absorbed into the skin	Yes (younger children increasingly use make-up)	Plastic-free makeup: lipstick, foundation, eye-shadow, mascara, nail polish, glitter etc.
Perfumes (or the ingredient “fragrance” in any personal care product)	Plastic-associated chemicals (phthalates), plus aldehydes, parabens and aluminum-based salts etc.	Breathed in / Absorbed into the skin	Yes	Avoid products with fragrance; natural perfumes
Sanitary products (tampons, sanitary pads, menstrual cups, period pants etc.)	Products made of synthetic materials and plastic-associated chemicals (PACs) like PFAS	Absorbed into the skin or internally	No	Plastic free tampons, plastic-free sanitary pads, natural rubber menstrual cup, period pants made of natural fibers
Disposable adult nappies/ diapers and continence products (plastics in all 3 layers)	Products made of synthetic materials and plastic-associated chemicals (PACs) like PFAS	Absorbed into the skin or internally	No	Low plastic or plastic-free adult nappies/diapers and continence products
Synthetic wet wipes (all types)	Shed microplastics and nanoplastics	Absorbed into the skin	Yes	Plastic-free wipes or reusable natural fiber cloth
Synthetic condoms and lubricants	Products made of synthetic materials and plastic-associated chemicals (PACs) like PFAS	Absorbed into the skin or internally	No	Natural latex condoms, lubricants with natural ingredients
Synthetic bath/shower sponges	Microplastics can be absorbed into the skin during friction	Absorbed into the skin	Yes	Natural fiber cloths and sponges
Synthetic hair brushes with plastic bristles	Among biological matrices, hair has the highest exposure to microplastics	Absorbed into the skin	Yes	Brushes made of wood with natural fiber bristles
Synthetic hair removal waxes	Microplastics absorbed into the skin through heat	Absorbed into the skin	No	Natural hair removal waxes
Synthetic protective face masks	Microplastics and chemical additives are released	Ingested / breathen in	No	Masks made with natural fibers
Synthetic ear plugs	Microplastics and chemical additives are releaseddirectly into the ear	Absorbed		Earplugs made of mycelium, or beeswax

A note about cosmetics and perfumes: While it may seem surprising that everyday ‘leave-on’ products can contain plastic ingredients, it is known that many such products are made using elements like liquid, semi-solid, and soluble polymers for texture improvement and as cheap fillers. They are usually invisible to the naked eye.

Actions to Avoid Microplastics in Clothing & Textiles

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure
Synthetic intimate apparel and socks	Loose fibres can release nanoplastics, especially with body heat or worn out items	Ingested, Inhaled, Absorbed	Yes	Underwear made of natural fibers, socks made of natural fibers
Synthetic clothing	Release micro- and nanoplastics, also with every wash	Ingested, Inhaled, Absorbed	Yes	Clothing made of natural fibers
Bedding (i.e. sheets, blankets, throws, quilts, pillows, mattresses and protectors) with synthetic fibers	Loose fibres can release nanoplastics, especially with body heat or worn out items	Ingested, Inhaled, Absorbed	Yes	Bedding (i.e. sheets, blankets, throws, quilts, pillows, mattresses and protectors) with natural fibers
Synthetic shoes, slippers, eg. vinyl, plastic	Loose fibres can release nanoplastics	Ingested, Inhaled, Absorbed	Yes	Shoes made of leather, wood, cork, hemp
Synthetic carpets and rugs	Loose fibres can release nanoplastics	Ingested, Inhaled	Yes	Carpets and rugs made with natural fibers
Synthetic curtains	Loose fibres can release nanoplastics	Ingested, Inhaled	Yes	Curtains made with natural fibers
Synthetic shower curtains	Curtains made of PVC, PEVA, or EVA can release microplastics and harmful chemical additives (i.e. phthalates) into the air through heat and humidity	Ingested, Inhaled	Yes	Shower curtain made with natural fibers
Washing machines	Machine washing is the main source of microfiber emissions	Ingested, Inhaled, Absorbed	Yes	Cold temperature, gentle cycle, wash less often; use a microfiber filter
Clothes tumble dryers	Tumble dryers are a major source of airborne microfibers	Ingested, Inhaled, Absorbed	Yes	Line dry, wash less often; use a dryer infoor or duct filter and ventilate the laundry

Actions to Avoid Microplastics in Babies and Children

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure
Babies pacifiers / dummies and bottle teats	Pacifiers / bottle teats release nanoplastics with heat and friction	Ingested	Yes	Natural rubber pacifiers / dummies, natural rubber bottle teats
Plastic baby milk bottles	Leaching of endocrine-disrupting chemicals (EDCs), such as bisphenol A (BPA) and phthalates, and the shedding of microplastics.	Ingested	Yes	Stainless steel / glass baby bottles
Toys and teethers	Toys made of soft synthetic fabric, hard plastic toys and teethers; High exposure for young children mouthing products	Ingested	Yes	Limit exposure, especially if a child likes to put things in their mouth; Seek out alternative products, such as wooden toys or cotton dolls
Baby wipes	Shed microplastics and nanoplastics	Absorbed into the skin	Yes	Plastic-free baby wipes

Actions to Avoid Microplastics in the Air & Indoor Environment

Product	Exposure Risk Factor	Exposure Risk Type	Risk to Infants/Children	Ways to Limit the Exposure
Household dust	Inhalation of airborne microfibers and the ingestion of settled dust, due to high % synthetic fibres from clothes, rugs, carpets, etc.	Breathed in /Ingested	Yes	Vacuum often using a HEPA filter, ventilate often through open windows, dust with a damp cloth over dry dusting.
Household dust	Inhalation of airborne microfibers and the ingestion of settled dust, due to high % synthetic fibres from clothes, rugs, carpets, etc.	Breathed in / Ingested	Yes	Use HEPA air-purifiers
Household dust	Inhalation of airborne microfibers and the ingestion of settled dust, due to high % synthetic fibres from clothes, rugs, carpets, etc.	Breathed in / Ingested	Yes	Take shoes off indoors to limit pollutants on floors
Household dust	Inhalation of airborne microfibers and the ingestion of settled dust, due to high % synthetic fibres from clothes, rugs, carpets, etc.	Breathed in / Ingested	Yes	Reduce synthetic rugs, carpets, upholstery etc.

And keep your pets in mind too – risks may be the same for them!

Please think twice about disposing of unwanted plastics as plastic in landfill eventually breaks down into microplastic. For example, try repurposing plastic containers as storage for non-consumables – i.e.. nails, buttons.

Browse our platform for non-toxic plastic alternatives.

ABOUT THE AUTHOR

Simona Paganetto

Simona Paganetto brings 20+ years of commercialisation experience, including international brand management with US MedTech multinationals. She is a certified Circular Economy Specialist (Circular Economy Alliance/École des Ponts Business School) and completed the Executive Education for Sustainability Leadership course at Harvard T.H. Chan School of Public Health in 2024.