Microplastics in Food You Should Avoid

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Last Updated on January 9, 2025

Microplastics, tiny plastic particles less than 5 millimeters in size, have become a growing concern due to their widespread presence in the environment, including in the food we eat and the water we drink.

Studies estimate that the average person consumes about 5 grams of plastic weekly, roughly equivalent to the weight of a credit card. Another estimates the total mass of ingested microplastic particles equals 50 plastic bags per year. This figure includes microplastics ingested through food, drinking water, and inhalation of particles in the air.

Obviously this is concerning…

In the funtional health world one of the first recommendations we make is to avoid sources of toxins and microplastics are at the top of the list.

First, I’ll review the research about how microplastics affect health.

Then, I’ll share the most common sources of microplastics and tips to avoid them so you can prevent issues and stay healthy.

How Microplastics Affect Health

Microplastics are recently sparking concern and research on the health impacts of microplastics is ongoing.

While there is evidence to suggest potential risks, more studies are needed to fully understand the extent and mechanisms of these effects.

Here’s what’s been confirmed about how microplastics can affect health:

Toxic Chemicals: Microplastics can carry toxic chemicals such as phthalates, bisphenol A (BPA), and persistent organic pollutants (POPs). These chemicals can leach out of the plastics and enter the body, potentially causing hormonal disruptions, reproductive harm, and other health issues.
Inflammation: Once ingested, microplastics can cause inflammation and damage to the gut lining. This can lead to digestive problems and potentially increase the risk of gastrointestinal diseases.
Cellular Damage: Studies suggest that microplastics can cause oxidative stress, cytotoxicity, and apoptosis (programmed cell death) at the cellular level. This can contribute to various health problems, including an increased risk of cancer.
Immune System: Microplastics can affect the immune system by triggering immune responses and causing immune dysfunction. This can lead to increased susceptibility to infections and other diseases.
Respiratory Issues: Inhalation of airborne microplastics can lead to respiratory problems, including inflammation and damage to lung tissues. This is particularly concerning for individuals with preexisting respiratory conditions.
Bioaccumulation: Microplastics can accumulate in the body over time, potentially leading to long-term health effects. The full extent of these effects is still being studied, but chronic exposure could have significant implications for health.

Here are some key findings:

Tissue Presence: Microplastics have been found in various human tissues, including blood, liver, kidneys, and even the placenta. This suggests they may have pathways to affect different organs.
DNA and Cell Damage: Research shows that microplastics may cause oxidative stress, DNA damage, and changes in gene activity—factors linked to cancer development.
Reproductive Health: Animal studies have shown potential effects on reproduction, such as reduced sperm quality and ovarian damage. There is also concern that microplastics could impact human reproductive health, as they have been detected in breast milk.
Chemical Contaminants: Microplastics often carry harmful chemicals like BPA and phthalates, which are known to disrupt the nervous, reproductive, and endocrine systems. This makes their ingestion and inhalation a health concern beyond just the plastic particles themselves.
Gut and Liver Effects: In studies involving mice, microplastics have been linked to inflammation, cell death, and changes in the gut microbiome.

As microplastics are pervasive in the environment, ranging from food and water to air and clothing, their presence in the human body poses challenges to understanding the full scope of health impacts. However, emerging research emphasizes the need for further studies and regulatory actions to better address this widespread environmental health risk.

Reducing exposure to microplastics through measures like minimizing the use of plastic products, improving waste management, and advocating for stronger regulations can help mitigate these health risks.

Common Sources of Microplastics

This plastic comes from microplastics present in food, water, the air, seafood, and food packaging materials. The exact amount can vary based on diet and location.

Microplastics are everywhere! Microplastics have been found in a variety of foods, drinks, and the environment from trash, dust, fabrics, cosmetics, cleaning products, clothing, rain, and more.

Here’s a comprehensive list of the most common sources of microplastics:

Food Sources of Microplastics

Seafood: Fish, shrimp, mussels, and other seafood can ingest microplastics in marine environments, which may pass up the food chain to humans. Smithsonian Ocean Yale Sustainability
Salt: Table salt, especially sea salt, often contains microplastic particles due to ocean contamination according to this Yale study.
Drinking Water: Microplastics have been detected in both bottled and tap water.
Processed Foods: Plastic packaging can shed microplastics, contaminating the food it contains.
Food Wrapping: Plastics used in wrapping or storing food can shed microplastics during temperature changes or long storage periods. This includes tea bags, coffee filters/pods, juice, milk, cheese, meat, produce, etc.

Cooking and Storage Sources of Plastics

Plastic Utensils and Containers: Heating food in plastic containers or using plastic utensils can release microplastics into the food. Anything single serving/use, like plastic cutlery, plastic bottles, bags, and straws increases exposure.
Nonstick Cookware: Some coatings on cookware can degrade over time and release small plastic particles.
Plastic used to cover foods: Plastics used in covering food can shed microplastics especially when exposed to hot temperatures changes. Using a plastic cover when microwaving or covering a warm dish with plastic wrap are common ways microplastics get into food.
Plastic used to cook foods: This is over and above cookware… Examples of this include steaming vegetables in a plastic bag or “Sous vide” which is a French phrase meaning “under vacuum,” and it refers to a cooking technique where food is vacuum sealed in a plastic bag and then cooked in a temperature controlled water bath.

These are the most common food sources of microplastics, but there are other primary and secondary sources.

Clothing Sources of Microplastics

Clothing, especially synthetic fabrics, is a significant source of microplastics, primarily through the shedding of microfibers. Here’s how it contributes to microplastic pollution:

Synthetic Fabrics: Materials like polyester, nylon, and acrylic shed tiny plastic fibers when washed, which can end up in wastewater and ultimately in oceans and water sources.
Washing: Every wash cycle can release thousands of microfibers into the environment. These fibers are too small to be caught by standard washing machine filters, entering rivers, lakes, and oceans.
Wear and Tear: As clothing ages, additional microfibers are released through regular use and friction, particularly from items like fleece jackets, leggings, and sportswear.
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By the way… the terms primary microplastics and secondary microplastics describe how these small plastic particles originate…

Primary Microplastics

These are intentionally manufactured small plastic particles, often for specific applications, such as:

Microbeads: Found in personal care products like face scrubs, toothpaste, and exfoliants
Industrial Pellets (Nurdles): Used in the production of plastic items.
Microfibers: Shed from synthetic clothing (e.g., polyester, nylon, acrylic) during washing

Secondary Microplastics

These are formed when larger plastic products break down into smaller pieces due to:

Weathering: Sunlight, wind, and wave action degrade items like bottles, bags, or packaging.
Abrasion: Physical forces, such as the wear of car tires or road paint, create tiny particles.
Fragmentation: Damage to larger plastics, such as fishing gear or industrial debris, leads to smaller plastic fragments.

These particles originate indirectly from larger plastic items breaking apart over time. The most common sources of secondary plastics are:

Plastic Packaging: Bags, bottles, and wrappers degrade into microplastics.
Fishing Gear: Lost or discarded nets and lines.
Car Tires: Abrasion releases microplastics during driving.
Paint: Flakes from buildings, road markings, and ships.
Cigarette Filters: Composed of cellulose acetate, a plastic.

Environmental Sources

Runoff: Plastic waste carried from land to water bodies
Atmospheric Deposition: Microplastics carried by wind and found in airborne dust.
Ocean Debris: Plastics discarded or lost in marine environments.

How to Avoid Microplastics

Here are easy ways to reduce microplastic consumption and exposure.

Dietary Choices

Drink Filtered Water: Use high-quality water filters to reduce microplastics in tap water. Avoid bottled water, which often contains microplastics.
Choose Whole Foods: Opt for fresh, unpackaged foods over processed and pre-packaged options.
Limit Seafood Consumption: Reduce consumption of seafood known to ingest microplastics, like shellfish and small fish.
Check Salt Sources: Choose salt sourced from unpolluted regions or processed with minimal plastic contamination.

Cooking and Storage Habits

Avoid Cooking with Plastics: Do not heat food in plastic containers or use plastic wrap in the microwave.
Use Non-Plastic Cookware: Choose stainless steel, cast iron, or glass over nonstick or plastic-coated cookware.
Replace Plastic Utensils: Opt for bamboo or metal utensils instead of plastic ones.

Lifestyle Adjustments

Use Natural Fabrics: Wear and wash clothes made from natural fibers like cotton or wool to reduce microfiber shedding.
Install Laundry Filters: Use filters or bags to catch microfibers released during washing synthetic clothes.
Switch to Reusables: Replace single-use plastic items (e.g., straws, bags) with reusable alternatives like glass, metal, or bamboo.

Consumer Choices

Read Labels: Avoid personal care products containing microbeads, such as exfoliants or certain toothpaste.
Choose Sustainable Brands: Support companies that use eco-friendly packaging and materials.

As you can see, microplastics are everywhere—whether in our food, water, or air. While it may seem daunting, the good news is that there are plenty of small changes you can make to reduce your exposure.

From choosing natural fabrics to using reusable products, every step counts. Simple actions like filtering your water, reducing plastic packaging, and washing synthetic clothes less frequently can help minimize microplastic pollution. It’s all about being mindful of your choices and encouraging others to do the same.

By incorporating these tips into your daily routine, you’re not only protecting your health but also contributing to a cleaner, healthier environment. Let’s make a conscious effort to reduce our plastic footprint—because even the smallest steps can lead to big changes for our planet and our well-being. Keep exploring and experimenting with these strategies, and feel good knowing you’re helping make a difference!