Is Avoiding Microplastics Even Possible? Here’s What Experts Say

Carolyn L. Todd
·14 min read

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By now, you’ve seen enough headlines to be sufficiently freaked out about microplastics. They’re everywhere: Our water bottles, our brains, our bones—hell, they’ve even infiltrated the waters of the Arctic, where no humans even live. The latest culprit that really hits close to home? Your cup of tea. A recent study found that brewing tea with polymer-based teabags causes “significant release” of microplastics. Is nothing sacred, anymore?!

Arguably, the only thing more frustrating than learning about all of these potential sources of plastic exposure (and what it could potentially mean for your long-term health) is the fact that the answer to “what can I do?” is still extremely vague. It’s really easy to read a headline and conclude that you need to throw away almost everything in your house and go into debt buying completely new, plastic-free replacements to avoid microplastics. But not only is that unrealistic, it may not even be totally necessary: There’s a lot about microplastics that experts themselves are still trying to figure out.

If you’ve had it up to here with the microplastics mayhem, we got you. SELF spoke to experts about the latest science, how much you really need to worry about microplastics, and what you can actually do to cut down on your exposure without spiraling.

What’s the deal with microplastics?

Microplastics refer to “any kind of plastic that’s less than five millimeters,” Christy Tyler, PhD, a professor of environmental science at the Rochester Institute of Technology who studies plastic pollution, tells SELF. That’s smaller than a grain of rice, Dr. Tyler says. (A subset, called nanoplastics, are so tiny we can’t see them.) These small particles are found in a ton of different items—including stuff you might not think of as plastic, like your spandex biker shorts and other things made with similar “synthetic” materials. And most plastics have other chemicals added to them, Dr. Tyler says (to make them more flexible or flame-retardant, for instance). For example, anything starting with“poly-” is typically a form of plastic made with a combo of materials—i.e., polyethylene, polypropylene, polyvinyl chloride, and polyurethane (a.k.a. spandex).

We find microplastics everywhere: in our stuff, yes, but also the ocean, the soil, and freshwater sources where we get water for drinking and crops (thanks to pollution and littering, Dr. Tyler says). These particles in the environment can get inside our bodies when we swallow them, inhale them, or touch them with our skin. The exact amount that enters, and what it does once it’s inside, is all still very unclear.

“We know that plastics are in your body,” Dr. Tyler says, “but we don’t know what they're doing.” A growing body of evidence suggests nothing good. Scientists are still figuring out how exactly microplastics could be harmful, but the overall theory is that both the particles and chemicals contained in them may cause inflammation and oxidative stress, Tracey J. Woodruff, PhD, MPH, a professor of obstetrics, gynecology and reproductive sciences at UCSF who has researched microplastics, tells SELF. Inflammation is a natural process that the body uses to heal itself (think: redness and swelling when you break a bone and your body’s defenses rev up and send extra blood and nutrients to the site to repair it). But when your cells are chronically in fight mode, it can overstress and damage tissues, putting you at risk of developing inflammation-fueled diseases, like heart disease, cancer, diabetes, and more. The thought is that the body recognizes these plastic particles and chemicals as foreign invaders, flipping the inflammatory response on.

A 2024 paper, which Dr. Woodruff co-authored, looked at data from three observational human studies and 28 animal studies to size up the possible impact of microplastics on reproductive, respiratory, and digestive health. The researchers found high-quality evidence that microplastics might negatively affect sperm quality and suppress the immune system, along with a suspected link to colon cancer, among other things.

While this all warrants concern, keep in mind that these studies are looking at larger trends in the data—not specifically predicting your individual risk according to your lifestyle habits, specific exposure levels, and genetics. And there’s still a lot of “scientific uncertainty” about the effects of microplastics, Dr. Tyler says. “We’re still at such an early stage.”

What experts want you to know about reducing your microplastics exposure

Before we get to some practical ways to lessen your microplastics exposure, experts have a few pieces of advice to keep in mind about how to approach the microplastics problem without, ya know, pulling your hair out.

1. There’s no avoiding microplastics, so don’t drive yourself nuts.
“They’re so common that you can’t really escape [them],” Dr. Tyler says. But you can reduce your exposure. So experts suggest taking the same moderate approach you do to most other potentially risky things in life: Do what you reasonably can within your means, Dr. Tyler says. (More later on the most impactful changes you can make.)

2. We still have a lot to learn about the riskiest sources.
“Even those of us who are doing the research realize there’s way more that we don’t know than we do,” Dr. Tyler says. For one thing: We’re still not great at ranking how risky different sources of microplastics are. One problem is that we don’t have standardized methods for measuring microplastics, Dr. Woodruff says. So comparing what one study found to another can be tricky.

3. Let your lifestyle habits tell you where to focus.
We do know that how often and how long you’re exposed to a microplastics source is a “big factor” in the potential level of risk to you, Dr. Tyler says. For example, if you get takeout in plastic containers a couple times a month, the exposure you’re getting is probably not worth getting too worked up about, Dr. Tyler says. But if you're eating takeout every day, that could be a good place to make a shift. “A lot of it is using common sense about where you’re most commonly exposed,” Dr. Tyler explains. “Each person has to evaluate their own lifestyle and where they think their exposure is the greatest.”

4. Take it one step at a time.
All the information and advice about microplastics “can be pretty overwhelming,” Dr. Woodruff says. She suggests focusing on making one little change at a time instead of trying to overhaul your entire lifestyle and replace every item in your kitchen and closet all at once. “You can slowly change your habits.”

What sources of microplastics should I be most worried about?

With all that in mind, let’s talk about some of the biggest offenders. Based on what we know right now, if you were going to focus your efforts on one room in your house, Dr. Tyler says it should probably be the kitchen. “I think food is the top tier,” agrees Dr. Woodruff.

Experts point to the kitchen for a few reasons. One is that food (especially processed and fast food) is a main exposure route for some harmful chemicals common in plastic that we’ve studied, like phthalates. This suggests that “food might be a higher-value source” for reducing your exposure to microplastics. Dr. Woodruff says.

Another factor is that everyday cooking can lead to upticks in the release of microplastics. Plastics in the kitchen often get heated up—nonstick pans, plastic food storage containers, spatulas, microwave meals. Heat “softens the plastic, and it releases the chemicals that are in it,” Dr. Tyler explains. Meanwhile, wear-and-tear on plastic kitchenware makes it “more likely to shed particles,” Dr. Tyler says. Think of that scuffed-up cutting board, scratched nonstick skillet, or ancient container you’ve been using for leftovers for as long as you can remember.

These chemicals and particles can get mixed into your meal and swallowed, Dr. Woodruff explains—which is pretty much as direct as exposure can get. And when you think about how frequently you make and eat food, it’s a pretty high-frequency source for many of us.

Experts also say the kitchen is a pretty good leverage point. “The kitchen and your food choices are the place where you can make some pretty easy swaps that may limit your exposure,” Dr. Tyler says. “Some of those things are simple and cheap, or free,” Dr. Woodruff says. Others require an investment upfront, but pay off over time. (There’s no need to break the bank—many nonplastic swaps can be purchased second-hand at a Goodwill, Woodruff points out.)

How to avoid microplastics—or at least cut back a bit.

Ready for a long, totally nonexhaustive list of things you can actually do to reduce your exposure in some way? We collected pro tips and broke them down by category to make them easy for you to scan and pick the ones that are most practical for your life. Let’s get into it.

Cooking and Food Prep

  • Don’t put plastic food storage containers in the microwave. This top tip is “super easy and free,” Dr. Woodruff says. Instead, transfer your leftovers to a ceramic or glass dish before reheating.

  • Replace old plastic containers. If it’s brittle, etched, or cracked, throw it out, Dr. Tyler says. When you buy new storage containers, go for glass, stainless steel, or silicone.

  • Transfer frozen food to a different container before cooking.
    Instead of putting frozen meals or steam-in-bag vegetables straight into the microwave, dump into a ceramic or glass bowl and cover with a silicone microwave cover. Same with oven-baked meals (like lasagna), which often come in plastic or plastic-lined paper containers. “Take it out of its container and stick it in a glass baking dish,” Dr. Tyler says. (Hey, you might even fool someone into thinking it’s homemade.)

  • Toss old nonstick pans. That slick coating can leach chemicals and particles every time it gets hot, especially if it’s scratched. Replacing all your non-stick pans overnight isn’t realistic. But “once they start to look cracked or peeled, it’s definitely a good idea to get rid of them,” Dr. Tyler says. When you buy a new pan, stick with stainless steel, cast-iron, or ceramic.

  • Chuck banged-up plastic cutting boards. “They release lots of little particles every time you chop,” Dr. Tyler says, more so when they’re scratched. Replace them with wooden boards when you can.

  • Swap out your stovetop utensils. These get hot when used on the stovetop. Consider investing in wooden, silicone, or metal spoons and spatulas for cooking, Dr. Tyler says.

Grocery shopping

  • Buy fewer ultra-processed food. Lots of foods contain some microplastics thanks to environmental contamination, like fish and even fresh veggies (considering the particles have made their way into soil and water). But food is exposed to more plastic during processing, Dr. Tyler says. Research suggests that “the more processed the food is, the more likely it is to have plastic in it.” For example, one study found instant rice contains many more microplastics than uncooked rice; another showed frozen breaded shrimp contains significantly more microplastics than plain chicken breast. Plus, plastic food packaging can release more microplastics, Dr. Tyler says.

  • Buy in bulk. If you want to cut down on plastic packaging, head to the bulk aisle, Dr. Tyler says. Instead of buying snack packs of nuts, for instance, buy in bulk and divy it up into silicone baggies.

  • Skip the single-use bottled water. “Bottled water has a lot of plastic in it,” Dr. Tyler says. It’s okay to grab one in a pinch, but don’t make it your go-to. (And don’t reuse it or leave it in a warm place, Dr. Woodruff adds, as this increases the chance that plastic will leach into the liquid.)

  • Use a refillable metal or glass water bottle. Yes, tap water contains some microplastics. Exactly how much depends on the water source, how it’s treated, and your home filtering system—but the levels are generally much lower than bottled water, Dr. Tyler says. On that note: It’s not clear how good at-home water filters are at removing microplastics. And some of the filtration systems actually contain plastic themselves, Dr. Tyler points out, so you could be adding more microplastics in. If you’re concerned about microplastics in your tap water, buy a filter that’s been tested by the National Sanitation Foundation for its ability to reduce microplastics.

Take-out:

  • Order in less. Easier said than done, we know. When you do, just don’t reheat those leftovers in the takeout container.

  • Use your own silverware. Delivery tastes better when you’re eating it with real utensils anyway.

  • Bring your own coffee cup. Most disposable cups are coated with heat-resistant plastic lining, Tyler says, and most lids are plastic. Pour a piping hot latte in there, and microplastics are more likely to come off. Many (but not all) places will let you use your own mug or thermos, Dr. Tyler says.

Some other household tips to consider

Other potential microplastics sources our experts brought up are fabrics that touch your skin often (clothing, bedding, towels, furniture) and release tiny particles into the air in your home. You may be wondering about personal care products, like shampoo and makeup too.

The reality is, scientists haven’t studied exposure through skin contact as much as ingestion, and it’s not clear yet how risky this route is. But they have recently proven that some of the chemicals in microplastics (like flame retardants found in some cosmetics) can cross the skin barrier. How much you’re potentially exposed if you use a product, like body wash, that’s simply housed in a plastic bottle is still TBD. (In 2015, the Federal Drug Administration banned the use of microbeads, those tiny balls of plastic in washes and scrubs for skin exfoliation, from beauty products and drugs, to prevent the buildup of these plastics in waterways.)

And we do know that we can breathe in tiny airborne microplastics, Dr. Tyler says. One potential source: When the fibers of synthetic clothing (such as polyester, elastane, nylon, or satin) come off the item with regular washing, drying, and wearing, and end up circulating in the air with other dust particles. It’s still early days for understanding the risks here, so experts say there’s no need to frantically throw anything out. But if you want to be extra cautious, Dr. Woodruff says you can start favoring natural fabrics when you buy new stuff. Think 100% cotton, linen, wool, and silk.

Finally, a little cleaning can cut down on the microplastics accumulating in the dust and air in your home, Woodruff says. Commonplace habits like washing your hands before eating and taking off your shoes indoors (so you don’t track microplastics around) may help, Dr. Woodruff says. And wet mops, microfiber cloths, and HEPA filter air purifiers or vacuums are great for trapping dust instead of stirring it up into the air, she adds.

Will we ever solve the microplastics problem?

Honestly, it sucks that we even have to spend our mental energy thinking about our microplastics exposure. “It's frustrating when all of the burden of the plastic problem is put on the consumer, and we’re supposed to figure it out,” Dr. Tyler says.

Not to mention, these changes cost money. It’s a huge investment to replace your pots and pans, cooking utensils, and food storage containers—especially with items made with inherently pricier materials like metal and glass. (Though, again, we suggest checking out secondhand stores first to keep costs as low as possible.) And someone who purchases groceries with food stamps, for instance, doesn’t really have the luxury of factoring in microplastics exposure when shopping. “I find it really hard to be making these recommendations, knowing that they’re not really feasible for everybody,” Dr. Tyler says.

What will really move the needle for all of us is systemic changes. Dr. Tyler says we need different manufacturing standards, stronger pollution regulations—and affordable alternatives to all this plastic. In the meantime, picking a few swaps that are easiest for you is a great way to reduce your exposure to some extent and be proactive about your health in the ways that you can control.

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Originally Appeared on Self

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