Managing microplastics
Microplastics are a hot topic, and for good reason. Plastic has become ubiquitous in our human environment and it is having serious impacts on hormonal health, reproductive health, inflammation/oxidative stress, and may be contributing to rising rates of heart disease, neurodegenerative diseases, and certain cancers. (1) Microplastic particles have even been identified in testes and ovarian fluid. (2,3)
While it may be impossible to avoid all plastics, here are some ways to both minimize exposure and support the body in excreting and preventing damage from plastics:
1. Buy clothing made from natural fibers. Most household microplastics come from the lint that our clothes shed. Polyester, nylon, acrylic, polypropylene, and spandex are synthetic fabrics made from petrochemicals. All that lint in your dryer trap after washing synthetic fabrics? Microplastics. They shed from our clothing and end up in the air, on our surfaces, and ingested.
When buying new clothes, linens, and blankets, look for materials made from cotton, bamboo (tencel), wool, silk, linen, flax or hemp. They are breathable, better for the environment, and the lint is natural fiber.
2. Swap your plastic cutting boards. You see those scratches on your plastic cutting boards? Every time you use them, tiny abrasions in the plastic can transfer them to your food. Opt for a wooden cutting board, or a compressed wood pulp board like Epicurean if you need something dishwasher safe.
3. Avoid hot foods and drinks in plastic containers. When heated, chemicals from plastic (especially those thin takeout containers) leach into your food. Microwave foods in glass containers or on the stove instead. Avoid ordering hot tea or coffee in a to-go paper cup. They are lined with plastic which easily leaches into hot liquid.
4. Check your seafood sources. The ocean is unfortunately littered with microplastics from water runoff (consider all the microplastics that are NOT caught by your lint trap). Fish and other sea creatures ingest these microplastics, and we can end up eating them. Look for either farmed fish for things like salmon.
5. Filter your drinking water. Use a good water filter (reverse osmosis is best) and avoid drinking tap water and bottled water. Use a glass or metal reusable bottle to stay hydrated on the go.
6. Dishwasher and clothing detergent: Choose a natural/organic dishwasher detergent and avoid detergent pods. Some “natural” laundry detergent sheets contain the same plastic chemicals as laundry pods (PVA). https://www.blueland.com/ offers great plastic-free versions of household cleaners.
7. Chewing gum- many conventional gums use plastic based gums to get that chewy texture. Switch to a natural/organic brand that uses plant based gums to avoid swallowing microplastics. (4)
8. Cosmetics - avoid products that use plastic microbeads and plastic based glitter. Look for natural exfoliants made of crushed shells, seeds, coffee grounds, sugar, or salt. For shiny products, look for glittery products made with mica, which is a common iridescent mineral.
9. Eat fresh and local whenever possible. Processed / convenience foods are often packaged in plastic. Whether it is plastic tetrapacks or canned fruits and vegetables, plastic linings in these products can leach into the food you’re eating. Opt for packaged foods and beverages packed in glass if possible.
10. Ditch tea bags. Tea bags are made of nylon and polypropylene, which also release into your tea while it is steeping. Try a teapot with a ceramic filter insert, or a metal tea ball for loose leaf tea. (5)
How do we encourage our body to excrete microplastics and the chemicals within them? (BPA, BPS, phthalates, PFAS, etc.)
Fiber helps bind and excrete microplastics in the GI tract (fruits, whole grains, vegetables, seeds)
Larger microplastics can be excreted in feces, but smaller nanoplastics may be absorbed into the bloodstream. Supporting liver detoxification pathways through adequate consumption of sulforaphane, B vitamins, and other key liver nutrients
Sweat them out - exercise, saunas.
Sources:
(1) Phthalate exposure from plastics and cardiovascular disease: global estimates of attributable mortality and years life lost Hyman, Sara et al.eBioMedicine, Volume 0, Issue 0, 105730
(2) https://doi.org/10.1093/toxsci/kfae060
(3) https://doi.org/10.1016/j.ecoenv.2025.117868
(5) https://www.sciencedirect.com/science/article/pii/S0045653524026377?via%3Dihub