How to Avoid Microplastics in Food: 10 Practical Tips for a Healthier Diet
Did you know that, on average, we eat, drink, and inhale between 78,000 and 211,000 microplastic particles every year?
Microplastics have become a hidden problem in our daily diet and pose potential health risks, from inflammation and hormone disruption to long-term impacts on our bodies.
In this article, we’ll cover 10 practical tips to help you avoid microplastics in your food and outline ways businesses can minimize microplastic contamination in the products they offer.
What are Microplastics and Why They’re Bad for You?
Microplastics are tiny particles of plastic, generally between 100nm and 5mm in size. They come in two forms:
- Primary microplastics (intentionally created to be small – like the microbeads used in cosmetics and exfoliants)
- Secondary microplastics (these are created when larger plastics degrade over time)
Because plastic doesn’t break down fully, it instead fragments into smaller and smaller pieces, becoming nearly impossible to remove from our ecosystems. In turn, these tiny particles end up everywhere— our water, soil, air, and even household dust and eventually enter our food supply chain.
But what’s the effect of microplastics on our health?
While research is ongoing, initial findings about the health effects of microplastics are worrying. Studies suggest that microplastics can:
- Cause inflammation in the lungs and respiratory issues (when inhaled)
- Disrupt hormone function due to chemicals like bisphenols and phthalates
- Lead to cardiovascular diseases and type 2 diabetes
Related: Microplastics in Food: The Latest Research
10 Practical Tips to Avoid Microplastics in Food
While microplastics have become an unavoidable part of modern life, there are still plenty of ways to limit their impact on our food.
Here are 10 actionable tips to help you avoid microplastics in your diet.
1. Choose Glass or Stainless Steel Containers Over Plastic
Reusable plastic containers may be convenient, but they’re far from ideal when it comes to keeping microplastics out of our food. Even plastic labeled “microwave-safe” or “BPA-free” can degrade over time and release microplastics, especially when exposed to heat, sunlight, or acidic foods. Over time, physical wear and tear on plastic containers only increases the chance of these particles shedding.
Tip: To reduce your microplastic exposure, opt for glass or stainless-steel containers to store food. These materials are durable, don’t leak particles, and provide a safer alternative, especially when reheating food. Additionally, you can explore some edible food packaging options (e.g., packaging made from rice paper or potato fibers). You can also repurpose jars from sauces or jams—they’re not only plastic-free but also make it easy to see what’s inside, helping you avoid food waste.
2. Avoid Plastic-Packaged Foods When Possible
Single-use plastics are a key source of unwanted microplastics in our diet. Reducing your consumption of plastic-packaged foods will not only reduce your plastic exposure but will also help you cut down on waste.
When shopping for pre-packed foods, be aware of products that have a recycling code 3 (containing phthalates), 6 (styrene), or 7 (bisphenols) – these plastics are more harmful than others and are harder to recycle.
Tip: Whenever possible, opt for fresh produce and bulk items that can be stored in reusable containers. Bring your own glass jars or cloth bags to bulk sections at grocery stores, where you can stock up on grains, nuts, and spices without single-use packaging.
3. Filter Your Drinking Water
Drinking water is one of the primary ways microplastics enter our bodies. Studies have shown that both bottled and tap water can contain microplastic particles. However, bottled water contains much higher levels of microplastics (with up to 240,000 pieces of particles per 1-liter bottle). Since microplastics can infiltrate all our water sources, using filtering your drinking water is the best way to reduce your exposure.
Tip: Invest in a high-quality water filter specifically designed and tested to reduce microplastics. Look for filters certified by organizations like NSF, which rigorously test products to meet the high standards for removing contaminants. Options like carbon block or reverse osmosis filters also ensure your drinking water is cleaner and safer.
Related: Plastic Free Water Filters: Can We Find Water Purifiers without Plastic?
4. Limit Consumption of Processed Foods
Processed foods are often exposed to plastic throughout production—whether it’s passing through plastic tubing, being handled with plastic gloves, or sealed in plastic packaging. This increases the chances of microplastic contamination, which is why processed foods are often higher in microplastic content compared to fresh, whole foods.
Tip: When possible, cook meals from scratch instead of relying on pre-packaged options. Not only will this reduce your exposure to microplastics, but it can also help you save money and eat a healthier diet. Plus, you get the added benefit of reducing food waste by using ingredients in your house that might otherwise go unused. Also, never microwave any food in plastic containers!
Related: Why You Should Switch To Plastic-Free Microwave Food Covers
5. Avoid Single-Use Plastic Utensils, Dishes, and Containers
Single-use plastic utensils, dishes and plastic containers might be convenient, but they pose a significant risk for microplastic contamination. When used with acidic or hot foods, these plastics can start to break down, releasing microplastic particles directly into your meal. Over time, even brief exposure to heat can accelerate this breakdown, making disposable plastics a key contributor to microplastic intake.
Tip: To reduce exposure, carry reusable cutlery and dishes, especially for meals on the go. Investing in a lightweight set of stainless steel or bamboo utensils and a portable container can help you avoid single-use plastics, reduce waste, and enjoy your food with peace of mind.
Related: Is it Harmful To Store Food In Plastic Containers?
6. Choose Loose-Leaf Tea Over Plastic Tea Bags
Many tea bags, including those marketed as “silky” or “pyramid” styles, release microplastics into your tea when steeped in hot water. Even paper tea bags often use polypropylene as a sealant, which breaks down under heat and releases tiny plastic particles into your drink.
In fact, just one plastic tea bag can shed 11.6 billion microplastics and 3.1 billion nanoplastics into a single cup.
Tip: Opt for loose-leaf tea and use a metal or ceramic strainer instead of plastic tea bags. This reduces your microplastic exposure and provides a richer, more flavorful tea experience. Plus, you can compost the used tea leaves, making this option both healthier and more sustainable.
Related: Plastic Free Tea Bags: Which Brands Are Really Plastic Free?
7. Reduce Seafood Intake
Did you know that 1,300 marine species ingest plastics and 60% of fish contain microplastics?
This means fish not only consume these particles, but microplastics also transfer into their tissues (the meat we consume), increasing our exposure. If you’re a seafood lover, try to avoid shellfish and other filter feeders like mussels and oysters, as these creatures filter large amounts of water, accumulating microplastics along with nutrients.
Tip: To reduce microplastic intake, consider limiting your seafood consumption or choosing sustainably sourced fish. When possible, opt for seafood sourced from cleaner waters or look for certifications that prioritize ocean health, reducing both your exposure to microplastics and supporting more sustainable fishing practices.
8. Avoid Using Plastic in Food Preparation and Cookware
Plastic utensils and cookware can break down over time, especially when exposed to high temperatures, releasing microplastics and other potentially harmful chemicals directly into your food. Even plastic labeled as “heat-resistant” can degrade under regular cooking conditions, adding unwanted particles to meals prepared with these tools.
Tip: For safer cooking, swap out plastic cookware for options made of wood, metal, or bamboo—especially when using high heat. These materials are durable, safe, and won’t leach particles into your food. Keep a few glass or ceramic containers on hand for reheating, as they’re both microwave-safe and free from microplastics, giving you peace of mind in the kitchen.
Related: 11 Best Non-Toxic Cookware Brands for a Healthy Kitchen
9. Be Mindful of Dust in the Kitchen
Airborne microplastics are not just in our food and water—they’re also floating in the air around us and can settle on food and surfaces. Dust particles can carry microplastics, especially indoors where synthetic fibers and plastic products are common, adding another layer of contamination to exposed food.
Tip: To reduce microplastic exposure, keep kitchen surfaces and cookware covered when they’re not in use. Regularly dust surfaces with a damp cloth to trap particles rather than spreading them into the air. A weekly vacuum, ideally with a HEPA filter, can also help capture microplastics in dust, keeping your kitchen cleaner and your food safer.
10. Wash Fruits and Vegetables Thoroughly
Microplastics can contaminate fresh produce through its exposure to air, water, and even the soil. This makes fruits and vegetables a surprising carrier of microplastics, regardless of whether they’re conventionally grown or organic.
Tip: To reduce microplastic intake, wash all produce thoroughly before eating, even if it’s organic. When you rinse under running water it helps remove surface particles, and using a produce brush can provide a deeper clean, especially for potatoes and cucumbers, which usually have rougher skin.
Image Credit: Dezeen
5 Tips for Businesses to Minimize Microplastics in Food Products
Now you know how to decrease your microplastic exposure at home. But what if a significant portion of these microplastics could be eliminated at production level?
Here are five practical strategies to consider:
1. Source Raw Ingredients Responsibly
Seek out suppliers who minimize plastic use in production and limit contamination risks during packaging and transport. These suppliers usually adopt measures to keep plastic particles out of their ingredients, like using eco-friendly containers or carefully monitoring irrigation water.
Building partnerships with such suppliers not only reduces microplastic risk but also ensures higher-quality raw ingredients.
2. Invest in Sustainable Packaging Options
Packaging accounts for 36% of all plastic use, making it one of the leading sources of microplastic pollution. By switching to biodegradable, compostable, or recyclable packaging options, you can minimize plastic contamination in your products.
For example, compostable materials made from plant-based fibers can reduce plastic waste and keep microplastics from leaching into food over time.
3. Implement Regular Testing for Microplastic Contamination
Testing products regularly for microplastics ensures that food safety standards are met. You should conduct periodic lab analyses to detect any potential contamination early and take corrective action.
Research published in Environmental Science & Technology found that microplastics were detected in 90% of table salt brands worldwide, showing how widespread contamination can be. Testing allows companies to identify risks proactively and ensure their products meet rigorous safety standards.
4. Educate Staff on Best Practices
Educate your staff on best practices, such as avoiding the use of plastic containers during production or using stainless steel and glass in food handling areas.
Promoting a culture of sustainability within the organization can ensure that every team member understands the importance of reducing plastic exposure and actively participates in maintaining cleaner production environments.
5. Promote Transparency with Consumers
According to a survey by IBM, nearly 60% of consumers are willing to change their shopping habits to reduce environmental impact.
This means you can build more brand trust and loyalty by demonstrating your commitment to reducing plastic waste. For example, you can openly share the steps you take to minimize microplastic contamination like:
- Using sustainable packaging
- Committing to regular testing practices
- Partnering with eco-friendly suppliers
Conclusion
Reducing microplastics in our food involves simple yet impactful steps for both consumers and businesses, from choosing plastic-free storage and packaging to implementing regular testing practices.
By adopting these strategies on how to avoid microplastics in food and supporting companies that prioritize plastic reduction, we can collectively make a meaningful difference. This brings us a step closer to decreasing plastic pollution and paving the way for a healthier, more sustainable food system for future generations.
