How to Avoid Consuming Microplastics

In our modern world, where convenience often comes wrapped in flimsy plastic packaging, many of us are growing increasingly concerned about the invisible threat of microplastics. These tiny particles have infiltrated nearly every aspect of our environment, from the deepest ocean trenches to the food on our plates to our very own bloodstreams! 

For those of us looking to live more sustainably and protect our health as best we can, understanding and addressing microplastic exposure is becoming essential to keeping contamination levels under check. Let's explore what microplastics are, how they contaminate our food and water and the practical steps we can take to minimize our consumption.

What you need to know about avoiding microplastics

What are microplastics?

Microplastics are tiny plastic fragments less than 5 millimeters in length — smaller than a grain of rice. These minuscule particles come in two main forms: primary microplastics, which are manufactured at this tiny size (like microbeads in cosmetics), and secondary microplastics, which result when larger plastic items break down over time.

The problem with microplastics is their persistence. Plastic doesn't biodegrade; rather , it fragments into increasingly smaller pieces. Research published in the scientific journal Environmental Science & Technology estimates that the average person may ingest around 5 grams of plastic every week — an amount of plastic equivalent to eating a credit card! These particles have been found in human blood, lungs, placentas and even breast milk. Yikes.

What makes microplastics particularly concerning is that they often contain additives like phthalates, bisphenol A (BPA) and flame retardants, which can leech out and potentially disrupt our hormonal systems. If that wasn’t bad enough, microplastics can also absorb harmful chemicals from their environment, essentially becoming tiny toxic sponges.

How do microplastics get into our food?

The journey of microplastics to our dinner tables follows multiple paths that might surprise even the most conscious consumers, but understanding these routes can help us make better choices to protect our health in the long run.

Water contamination

Our water systems are significant sources of microplastic contamination. When we wash synthetic clothing, tiny plastic fibers shed from the garments and flow into wastewater. Traditional water treatment plants aren't designed to filter out these microscopic particles, allowing them to return to our faucets and water supplies. A study by Orb Media found microplastics in 94% of tap water samples in the United States.

Bottled water isn't necessarily safer, either. Scientists discovered microplastics in 93% of bottled water samples from different brands worldwide, with an average of 325 particles per liter.

Food chain contamination

Microplastics have infiltrated the entire food chain. Marine life consumes microplastics floating in oceans, which then accumulate in their tissues, so when we eat seafood, we're potentially consuming these plastic particles as well. A study in Oregon found microplastics in every sample of commercial seafood tested, with the highest concentrations of microplastics found in shrimp. 

But the problem extends beyond seafood. Fruits and vegetables absorb microplastics through contaminated soil and water, and research has identified plastic particles in apples, carrots, lettuce and broccoli, among other produce. Even beer, honey and table salt have been found to contain microplastics!

Packaging and preparation

The way we package, store and prepare food introduces additional microplastics into our diet, as plastic containers, especially when heated or scratched, can release particles into food. Many healthcare providers now suggest avoiding microwaving food in plastic containers, as the heat increases the leaching of chemicals and microplastics into the food.

Single-use plastic wrappers, bags and bottles also contribute to our exposure. Studies have shown that microplastics from packaging can migrate into food, particularly foods with high fat content or acidic properties that can absorb and break down the tiny plastic particles.

How we can avoid consuming microplastics

While completely eliminating microplastic exposure might be impossible in today's world, we can still significantly reduce our consumption with some practical changes to our daily routines.

Filter your water

One of the most effective ways to reduce microplastic consumption is to filter your drinking water. Look for filters specifically designed to remove microplastics, such as reverse osmosis systems or filters with activated carbon technology. 

For apartment dwellers, countertop filters or pitcher filters can be excellent alternatives when permanent installation isn't an option. Some newer models are also specifically designed to filter out microplastics as well as other larger non-chemical contaminants.

Reconsider your food storage

Plastic containers are convenient, sure, but they can leach microplastics into your food like nobody’s business. Consider switching to glass, stainless steel or ceramic containers for food storage instead.

If you are using plastic containers, follow these guidelines to minimize any microplastic contamination that might occur:

• Avoid heating food in plastic, including in the microwave or by using plastic silverware
• Don't put hot food in plastic containers
• Replace containers once they show signs of wear (scratches, cloudiness)
• Never reuse single-use containers, which aren't designed for multiple uses (recycle them instead!)

Choose natural fibers

Synthetic clothing sheds microplastic fibers when washed. According to research published in Environmental Science & Technology, a single synthetic garment can release over 1,900 microfibers in just one wash!

Opt for natural fibers like cotton, wool, linen and hemp when possible. When you must wash synthetic items, consider using a microfiber-catching laundry bag or a washing machine filter designed to capture these particles before they enter waterways.

Minimize plastic packaging

The less plastic that touches your food, the fewer microplastics you'll consume. Shop at farmers' markets or grocery stores that allow you to bring your own containers, buy fresh, unpackaged produce when possible and choose products in glass or paper packaging over plastic.

For apartment residents without easy access to bulk stores, consider joining a community-supported agriculture (CSA) program or subscribing to a plastic-free grocery delivery service, both of which are becoming increasingly available in major urban centers.

Eat lower on the food chain

Since microplastics bioaccumulate up the food chain, eating lower on the food chain can reduce your exposure. Plant-based meals generally contain fewer microplastics than seafood or meat. When consuming animal products, keep in mind that smaller creatures like sardines typically contain fewer microplastics than larger predatory animals. 

Reduce household dust

Surprisingly, household dust is a significant source of microplastic exposure. Many synthetic household items — from carpets to furniture — shed plastic particles that become part of the dust we inadvertently ingest and inhale.

Vacuum regularly with a HEPA filter vacuum, dust with a damp cloth rather than dry dusting (which can redistribute particles) and consider an air purifier with a HEPA filter for your apartment. 

A healthier, less plastic future

While the challenge of microplastics might seem overwhelming, each small step we take to reduce our exposure makes a difference — both for our personal health and for the planet. By making thoughtful choices about what we consume and how we store our food, we can significantly reduce our microplastic intake.

As apartment residents, we might not have control over all aspects of our environment, but we do have the power to make informed choices within our homes. Whether it's buying a new water filter, switching to glass food containers or being more mindful about plastic packaging, these small changes add up to meaningful protection against microplastic exposure.

The journey toward a less plastic-filled life is not about perfection but progress, since each plastic item avoided or properly filtered is one less source of microplastics in our bodies. And as more of us make these changes, we collectively move toward a healthier future with cleaner water, food, and air for all.

Good luck!

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Featured photo by FlyD on Unsplash

Second photo by PlanetCare on Unsplash