From The Mariana Trench to the seabed in Antarctica, microplastics can now be found almost everywhere on Earth.
These tiny pieces of plastic measure less than five millimeters long, and can infiltrate the human body through our food and water, our skin, and even the air we breathe.
Despite their diminutive size, studies have linked microplastics to a range of health effects.
This includes inflammation, impaired reproductive health, and even cancer.
Thankfully, there are several simple switches you can make to avoid ingesting an excessive amount of the pesky particles.
Dana Zhaxylykova, a a microplastics researcher at Nazarbayev University, has posted a video on Instagram detailing the switches.
‘Microplastics are everywhere and recently microplastic was found in every organ of tested people! And a lot of them come from the daily objects we use like plastic water bottles or “paper” cups,’ she said.
‘Here i gathered some of the tips about them in your diet and how many microplastics you save from each swap.’
1. Only use glass or metal water bottles
One of the most obvious switches you can make to avoid ingesting microplastics if opting for a glass or metal water bottle over a plastic one.
‘Up to 240,000 plastic particles found in one plastic water bottle!’ Ms Zhaxylykova said, citing a 2024 study, published in the Proceedings of the National Academy of Sciences.
In that study, researchers from Columbia University counted the number of microplastic particles in bottled water.
They found that, on average, a litre contained 240,000 detectable fragments – 10 to 100 times more than previous estimates.
2. Never microwave leftovers in plastic containers
While you might be tempted to heat your leftovers up in a plastic container, Ms Zhaxylykova strongly urges against this.
‘Never microwave in plastic. Plastic containers release up to 4 million microplastics.’ she said in the video, citing a 2023 study, published in Environmental Science & Technology.
In that study, researchers from University of Nebraska─Lincoln studied the number of microplastic and nanoplastic particles released during the microwaving process.
Worryingly, they found that some containers could release as many as 4.22 million microplastic and 2.11 billion nanoplastic particles from only one square centimeter of plastic area within three minutes of microwave heating.
3. Only use wooden chopping boards
It’s time to refresh your kitchen and ditch any plastic chopping board in favour of wood.
‘Switch from plastic cutting boards. You consume 7-50g of plastic from it per year,’ Ms Zhaxylykova said.
This figure comes from a 2023 study, which found that plastic chopping boards are a ‘significant source of microplastics in human food’.
In the study, researchers from North Dakota State University looked at the amount of microplastics released from a plastic board while chopping carrots.
‘We estimated a per-person annual exposure of 7.4–50.7 g of microplastics from a polyethylene chopping board and 49.5 g of microplastics from a polypropylene chopping board,’ they said in their study, published in Ecotoxicology and Public Health.
4. Ditch the plastic utensils
It’s not your chopping boards that need a refresh, according to Ms Zhaxylykova.
‘Switch to plastic-free kitchen utensils (saving you from thousand to millions of MPs per day),’ she said, citing a 2024 study.
In that study, researchers from Wenzhou University, found that a ‘plethora of kitchen utensils’ release substantial quantities of microplastics.
‘A plethora of kitchen utensils, encompassing coated non-stick pans, plastic cutting boards, and disposable utensils, are known to release substantial quantities of MPs particles in everyday use, which can then be ingested alongside food,’ they wrote in their study, published in Environment International.
5. Avoid ‘paper’ cups and plates
While you might think that paper cups and plates are safe, Ms Zhaxylykova warns that this is not necessarily the case.
‘”Paper” cups and “paper” plates contain a plastic lining,’ she said.
‘They realease 1,000-1 billion microplastics, especially with hot liquids.’
In 2020, researchers at the Indian Institute of Technology in Kharagpur poured hot water into paper cups to see how many microplastics were released.
Researchers poured hot water into 100ml paper cups and left them left for 15 minutes.
This is the time, according to surveys, that most people prefer to take to finish their drink.
When the researchers checked the hot water under a powerful microscope, they found an average of 25,000 microplastics per cup.
6. Opt for loose-leaf tea over teabags
They’re a staple in any British kitchen, but Ms Zhaxylykova advises ditching your favourite teabags in favour of loose-leaf tea.
‘Single tea bag could release billions of microplastics. Switch to loose tea!’ she said.
Just last month, scientists from Universitat Autònoma de Barcelona warned that a single tea bag can release billions of dangerous microplastics into your body.
Worryingly, the long-term effects of these microplastics on human health remain unclear.
‘The potential health implications of environmental micro/nanoplastics (MNPLs) are increasingly concerning,’ the researchers said.
‘Beyond environmental exposure, other sources such as food packaging, including herbal/teabags, may also be significant.’
7. Buy loose fruit and veg
Finally, Ms Zhaxylykova suggests buying products with little to no plastic packaging, and carrying your own bags.
In 2020, a study by researchers at Catania University looked at the number of microplastics and nanoplastics in fruit and vegetables sold by supermarkets and in produce sold by local sellers in Catania.
Their findings showed that apples were the most contaminated fruit, while carrots had the highest levels of microplastics among the sampled vegetables.
