How to Avoid Microplastics in Food
Concerns About Microplastics
You do your best to eat healthy, but new concerns seem to pop up everywhere. Take microplastics, for example—they’re found in food, water, and even toothpaste. It can feel overwhelming, as if you need to watch out for everything. That frustration and uncertainty creep in, even though your goal is simply to take good care of your body.
So how can you prevent microplastics from building up in your system?
Here’s the good news: at Plants for Health, we know which foods and habits have the biggest impact. That means you can make smart choices without letting fear about microplastics control your life.
What Are Microplastics?
Microplastics are tiny plastic particles that enter our bodies through food, drinking water, and even the air we breathe. Because plastic pollution has spread everywhere, we’re being exposed more and more. Indoors, microplastics are released into the air from textiles like clothing, carpets, and curtains, and can spread as fine dust.
Microplastics in Food
Microplastics are now being detected in many common foods. They have been found in fish, shellfish, sugar, salt, and honey. They also appear in fruits, vegetables, beer, and drinking water. Plastic packaging adds to the problem too, as small particles can leach into food (1, 2).
What Is the Impact on Human Health?
Microplastics are so small that they’ve been discovered in human blood, lungs, and even the placenta. Scientists don’t yet know exactly what this means for our health—it’s unclear whether they accumulate, which organs are affected, and what long-term consequences may follow. In animal studies, however, microplastics have been shown to affect breathing, movement, and nutrient absorption (1).
How to Reduce Your Intake of Microplastics
The good news: there are practical steps you can take to reduce how many microplastics you consume. With conscious choices in the kitchen and at mealtimes, you can significantly lower your exposure.
1. Avoid Plastic Kitchenware
Plastic cutting boards, spatulas, or storage containers can release microplastics into your food, especially when they wear down. Instead, choose wood, glass, or stainless steel. Also try to avoid disposable plates and cutlery (3).
2. Skip Plastic Water Bottles
Both disposable and reusable plastic bottles can shed tiny plastic particles into your drink (2). In fact, bottled water contains more microplastics than tap water (4). Opt for a reusable glass or stainless steel bottle and fill it with tap water instead.
3. Limit Fish and Shellfish
Microplastics are found in fish and seafood worldwide (2). Shellfish like mussels, oysters, and clams often contain higher concentrations because they filter tiny particles from water. Fish can also ingest microplastics, mainly in their guts (which we usually don’t eat), but these particles may still enter the food chain through animal feed.
Fish is often recommended for omega-3, but there are downsides too. Want to get enough omega-3 without fish? Check out our article on omega-3 in a plant-based diet.
4. Reduce Plastic Packaging
Plastic packaging can release microplastics into food—especially when in contact with fat or heat. Choose fresh, unpackaged produce where possible, or go for glass packaging instead. We know it’s not realistic to avoid plastic completely, but every conscious choice reduces your exposure.
5. Don’t Microwave Food in Plastic
Heating food in plastic containers, like takeout boxes or frozen meals, can release microplastics into your meal (5). Use glass or ceramic dishes for microwaving to keep your food cleaner and safer.
Focus on What Really Matters
It’s impossible—and unnecessary—to avoid all microplastic exposure. Trying to control everything only creates more stress. What matters most is focusing on the basics: eating mostly whole, plant-based foods, exercising regularly, making time for relaxation, and creating habits for good quality sleep.
At Plants for Health, we help you build that healthy foundation step by step. And we give you practical tips to reduce microplastics in the areas where it really counts—so you know where to focus without unnecessary worry.
Take the Next Step with Plants for Health
Imagine this: no more second-guessing every bite of food. You make conscious choices that support your health, enjoy nourishing meals, and feel more energized and resilient. You eat with confidence, free from stress or guilt.
Our Plants for Health lifestyle program guides you step by step, making these choices realistic and sustainable. No complicated rules—just practical, science-based strategies that work for real life.
Learn more about how Plants for Health can help you eat with confidence, support your health, and feel energized—even in a world full of microplastics.
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Sources
- Rijksinstituut voor Volksgezondheid en Milieu (RIVM). (z.d.). Gevolgen voor de gezondheid, Plastics. Via: https://www.rivm.nl/plastics/gevolgen-gezondheid.
- Kadac-Czapska, K., Knez, E., & Grembecka, M. (2024). Food and human safety: the impact of microplastics. Critical reviews in food science and nutrition, 64(11), 3502–3521.
- Liu, Y., Cao, Y., Li, H., Liu, H., Bi, L., Chen, Q., & Peng, R. (2024). A systematic review of microplastics emissions in kitchens: Understanding the links with diseases in daily life. Environment international, 188, 108740.
- Cox, K. D., Covernton, G. A., Davies, H. L., Dower, J. F., Juanes, F., & Dudas, S. E. (2019). Human Consumption of Microplastics. Environmental science & technology, 53(12), 7068–7074.
- Hussain, K. A., Romanova, S., Okur, I., Zhang, D., Kuebler, J., Huang, X., Wang, B., Fernandez-Ballester, L., Lu, Y., Schubert, M., & Li, Y. (2023). Assessing the Release of Microplastics and Nanoplastics from Plastic Containers and Reusable Food Pouches: Implications for Human Health. Environmental science & technology, 57(26), 9782–9792.