How to Avoid Microplastics: 19 Simple Swaps and Habits to Reduce Your Daily Exposure
Learn how to avoid microplastics in food, water, clothing, cosmetics, and more!
Before I started living a sustainable lifestyle, I thought our plastic problem could be solved simply by recycling better.
Oh boy, was I wrong!
At the time, I had no idea that tiny pieces of plastic, called microplastics, had even been found in the human bloodstream.
That discovery completely changed the way I thought about plastic and made me realize that the problem goes far beyond the bottles and packaging we throw away.
Microplastics are everywhere, from the food we eat to the water we drink.
They’re also present in our clothes, personal care items, and many places around our homes.
The good news is that we can make small changes in our daily lives to reduce our exposure to microplastics.
In this post, I’ll share 19 simple swaps and habits that can help you avoid them in your food, water, clothing, home, and beauty products.
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What are microplastics? And why you should care
Microplastics are tiny plastic particles with a diameter of less than 5mm.
They’re either manufactured, for instance in the form of microfibers in clothing or microbeads in cosmetics, or they come from the degradation of plastic objects because of heat, friction, or UV rays.
Like all plastics, they’re not biodegradable, so when they end up in the environment, they stay there for hundreds of years.
In the meantime, they’ll negatively impact both humans and wildlife.
Nowadays, microplastics are everywhere!
They’ve been found in drinking water, numerous foods, animals, oceans, the soil, the air, and even in human organs such as the brain, heart, stomach, and placenta.
The problem is that we are way too exposed to microplastics in our modern world: they can enter our bodies through ingestion, inhalation, and skin contact, making them very hard to avoid.
And the consequences on our health are scary!
They can interfere with essential biological processes, negatively impact our immune and endocrine systems, and contribute to the development of cancer.
Plus, microplastics can carry harmful chemicals like heavy metals and organic pollutants up the food chain, from small organisms all the way to larger animals, and ultimately to us.
Oh, and did I mention that people with microplastics in their plaques are nearly five times more likely to experience a heart attack, stroke, or die from any cause than those without microplastics?
Thankfully, we can all make small lifestyle changes to avoid microplastics and reduce those health risks as much as possible.
I’m not trying to scare you or make you anxious.
My goal with this article is simply to highlight the main sources of microplastic exposure so we can all take small, practical steps to reduce how much we’re exposed to them.
How to avoid microplastics in water?
Water is one of the biggest sources of microplastic exposure, but also one of the easiest to address by making a few simple swaps.
If you don’t know where to start, this is where I’d go first!
1. Stop drinking from plastic bottles
Studies found that on average, a liter of bottled water contains about 240,000 tiny pieces of plastic.
Scary, isn’t it?
Researchers also found that bottled water was more contaminated than treated tap water.
So, the conclusion is pretty clear: at home, stick to tap water; and for on-the-go, invest in a good glass (ad) or stainless steel bottle you can take everywhere.
That way, you won’t have to buy disposables anymore, and most bottles pay for themselves within a month.
Just don’t fall into the trap of buying a reusable plastic bottle, even if it’s labeled “BPA-free”.
These are a no-no if you want to reduce microplastics in your life!
2. Filter your tap water
After reading that first tip, you might be thinking: “Okay, but tap water is still contaminated with microplastics. So what now?”
I completely agree, drinking tap water isn’t the end-all and be-all solution.
Up to 83% of tap water worldwide contains microplastic particles, so it’s worth acting here too.
A simple solution is to use a water filter with an NSF/ANSI certification (ad), which removes most particles from the water.
This one is a higher investment upfront, but it’s also one of the most effective swaps you can make to significantly reduce your microplastic exposure.
3. Boil your tap water when possible
If you’ve been looking for a free solution, you’ll love this one: boil your water whenever you can before consuming it.
Doing so can remove up to 90% of microplastics from your drinking water.
However, it’s important to keep in mind that this works when the water has a high mineral content, so you need to have hard water for this hack to be effective.
In soft water, the reduction drops to around 25%, but still, it’s worth doing in my opinion!
One thing to note, though, is to make sure you boil the water in a plastic-free kettle.
You don’t want one with plastic components in direct contact with the water; that would defeat the whole purpose.
4. Swap plastic cups and straws for glass or stainless steel options
Ordering a hot beverage in a styrofoam or plastic-lined cup is one of the surest ways to ingest microplastics.
Tiny particles end up in our drinks, especially when hot.
So try to avoid those disposable cups and instead, bring your own reusable travel mug.
Glass and stainless steel are the best options here again.
And if you like using straws, consider getting a reusable one instead of continually using those single-use versions.
These simple swaps will also significantly reduce how much waste you generate over time, so it’s a win-win!
5. Create a plastic-free tea and coffee routine
If you like drinking tea or coffee, you might be unintentionally exposing yourself to microplastics.
To avoid them as much as possible, invest in a plastic-free coffee maker or non-toxic tea kettle.
I’ve written two dedicated guides with options for every budget, so definitely check them out!
If you’re a regular tea drinker, avoid using conventional teabags because those are typically sealed with plastic mesh.
According to the American Chemical Society, steeping a single teabag at brewing temperature releases billions of microplastics and nanoplastics into your beverage.
An easy solution here is to buy loose-leaf tea and an affordable stainless steel infuser (ad).
For your morning coffee, be careful because some filters contain plastic, too.
You also want to avoid drip coffee bags, instant coffee, and pods.
The cleanest ways to brew your coffee are:
- Stovetop moka pot
- Espresso machine (all-metal)
- Pour-over with a ceramic, glass, or stainless steel dripper and 100% unbleached paper filters
- French press (ad) with no plastic components: make sure everything is made of glass and/or stainless steel, especially the carafe and the mesh filter.
Ratio is the best brand if you want a fully automatic coffee machine; I haven’t found any machines with as little plastic as this one!
And if you’re not ready to give up your pod machine yet, switch to refillable stainless steel pods instead of the disposable version.
How to avoid microplastics in food?
Microplastics are not only present in drinking water, but also in our food, and in two different ways: they’re found in the food itself, but also enter through how we prepare, heat, and store it.
Here again, a few simple swaps can go a long way to help avoid eating microplastics!
6. Replace your plastic cutting board
A 2023 study found that plastic cutting boards are a substantial source of microplastics in food.
So chopping ingredients like veggies or meat on a plastic cutting board isn’t as safe as it seems.
Thankfully, we can easily stop this exposure by switching to a non-toxic cutting board: swap your polyethylene or polypropylene board for a wooden one (my favorites!).
I’ve also heard great things about stainless steel and glass ones, so it’s worth checking them out and seeing which material is the best fit for your needs.
7. Never microwave in plastic
Never microwave food in plastic packaging.
Doing so releases large amounts of microplastics into your food, even when the container is labeled “microwave-safe”.
I feel so anxious just thinking about how many times I used to do it in the past!
Simply put your food on a ceramic plate or in a glass container/dish before heating it, and you’re good to go.
This is probably the easiest thing you can do to avoid ingesting microplastics!
8. Switch to non-plastic utensils
Here’s another thing to avoid when cooking: plastic utensils.
Plastic spoons, spatulas, and other utensils shed tiny particles into our food every time we use them, especially when exposed to heat.
So swap them for wooden cooking utensils!
Also, when it comes to eating, avoid plastic cutlery as much as possible and use your metal pieces instead.
9. Replace non-stick cookware
When I first learned about this one, I was completely shocked!
Did you know that conventional PTFE-coated cookware (AKA your typical Teflon pan) releases significant amounts of microplastics into your food?
What’s more, the problem gets worse at higher temperatures or when using hard or sharp utensils with them.
So I highly recommend switching to Teflon-free, non-toxic pots and pans made from stainless steel, cast iron, ceramic, carbon steel, or titanium.
Not only will you prevent being exposed to microplastics, but you’ll also stop breathing in toxic PTFE fumes!
Plus, these types of pans are usually much more durable (some you can keep forever).
If you can’t switch to non-toxic cookware just yet, the least you can do is avoid overheating your pans or scratching them (don’t use metal cooking utensils).
10. Avoid plastic food packaging
When buying food, avoid plastic packaging as much as possible.
Instead, prefer package-free options like bulk bins, or get groceries that come in glass or cardboard whenever possible.
For produce bags, always opt for paper, or even better, bring your own organic cotton mesh bags.
Also, stay away from plastic containers at home and invest in a few non-toxic food storage containers made of glass.
You may also want to switch to non-plastic alternatives to Ziploc bags and cling film, like Stasher bags.
11. Ditch conventional chewing gum
Did you know that conventional chewing gum is made of synthetic polymers?
It means that every time you chew it, you’re literally chewing on plastic, which is not great if you’re trying to reduce your microplastic exposure.
The good news is that you don’t have to give up gum to reduce your exposure (although skipping gum is an option, too).
There are great natural gum alternatives made from chicle (tree sap).
My recommendation here is the brand Simply Gum (ad).
How to avoid microplastics at home and in clothing?
Food and water are the obvious starting points, but your home itself is also a surprisingly significant source of microplastic exposure, and one that’s easy to act on.
12. Vacuum with a HEPA filter, dust, and ventilate your home regularly
Dust is a major source of airborne microplastics, which we are continually inhaling in our homes.
This is particularly true in homes with a lot of synthetic upholstery, carpeting, and home textiles.
And this is even more problematic in households with small children: researchers found that toddlers were more exposed to microplastics via dust ingestion than adults.
Whether you have kids or not, try to regularly remove dust from your space.
The best ways to do that are to regularly wipe surfaces with a damp cloth (it’s better than dry dusting!) and clean your floor with a vacuum with a HEPA filter (this one captures particles instead of redistributing them into the air).
Finally, make sure to open your windows every day for as long as you can to refresh the air inside.
And for those extra cold days when you can’t open your windows, consider getting an air purifier like the AirDoctor (ad).
13. Choose home textiles made of natural materials
Everything that is made of synthetic fabrics in your home, such as your couch, upholstered furniture, rugs, blankets, and curtains, sheds microfibers into the air as well as into the water when you wash them.
This contributes both to water pollution and the deterioration of indoor air quality.
I’m not saying you should replace everything you own and overhaul your entire space overnight; that wouldn’t be realistic for most of us.
However, whenever you need to buy something new for your home, try to stay away from plastic-based materials and instead choose natural fabrics.
Some of the best ones are: cotton, linen, wool, jute, and hemp.
14. Make your laundry routine more sustainable
Synthetic clothing sheds a huge number of microplastics when washed, to the point that microfibers from washing clothes represent the main source of microplastics in oceans.
However, we can still make meaningful changes without needing to get rid of all our synthetic clothing.
The most important tip here is to simply wash your synthetics less often; not all pieces require laundering after only one wear.
Washing full loads, using cold water, and using less detergent can also help reduce the number of microfibers that are released.
A few other solutions are to install a microfiber filter on your washing machine, use a Guppyfriend bag to reduce fiber shedding, or toss a Cora ball into your washer so it catches microplastics before they enter the water system.
Finally, if you can, consider air drying your clothes on a rack or line instead of tumble drying them; microfibers accumulate in the dryer lint trap and vent and end up in your indoor air.
15. Choose natural fabrics for clothing
The best way to avoid microplastics in clothing is to buy clothes made from natural materials whenever you can.
Polyester, acrylic, and nylon clothes expose you to microplastics in two main ways: microfibers shed into the air and get inhaled, and when washed, they flow into waterways and eventually into drinking water.
So whenever you need to buy new clothes, prefer natural fabrics such as cotton (organic is always my go-to), linen, hemp, Tencel lyocell, or wool.
I’m not encouraging you to change your entire wardrobe overnight.
Make it realistic and change it one item at a time as your pieces wear out or as you need to add new staples.
Also, for the clothes that tend to be made of synthetic materials like activewear, fleeces, or swimwear, there are great alternatives made with natural fibers, so it’s always worth researching them beforehand.
How to avoid microplastics in personal care and beauty products?
Food, water, clothing, and home.
Yes, microplastics are definitely everywhere, but one category that often gets overlooked is personal care and beauty products.
And this one is just as important because we’re literally using them multiple times per day, every day.
16. Check leave-on cosmetics for plastic polymers
Many people don’t realize it, but microplastics can be present in personal care products in the form of microbeads.
This is a problem for two reasons:
- Microbeads are washed down the drain and end up in waterways and oceans, contributing to microplastics in our drinking water.
- When using these products in or around the mouth, we may unintentionally ingest small amounts, which could cause health issues over the long term.
The good news is that 19 countries around the world, including the US, Canada, and the UK, have banned microbeads in rinse-off cosmetics.
The bad news, however, is that they’re still allowed in most countries in leave-on products such as lipsticks, moisturizers, and makeup.
My advice is to download the Beat the Microbead app, which lets you scan your products and instantly see which ones contain microplastics.
Also, if you live in a country where microbeads are still allowed in rinse-off products like scrubs, consider swapping them for better alternatives.
For instance, you can make your own homemade exfoliants using sugar or coffee grounds.
Almost free, and completely plastic-free!
17. Switch to plastic-free oral care
Oral care products are some of the most important products to swap if you want to reduce your microplastic exposure.
You’re using them directly in your mouth, so you’re very likely to ingest microplastics if you’re using the wrong products here.
My first recommendation is to stop using plastic toothbrushes and choose bamboo ones instead.
They shed far fewer microplastics, or none at all if you choose one with natural bristles.
While microbeads have been banned in rinse-off products in many countries, plenty of toothpastes still contain plastic-based ingredients, including some of the most popular brands on the market.
Davids (ad) is my favorite brand if you want to switch to plastic-free toothpaste without synthetic polymer ingredients.
Also, don’t forget about your floss!
Ditch the plastic version and get one made of bamboo or silk.
18. Switch to bars and non-plastic-packaged products
Products stored in plastic packaging can leach microplastics directly into the product itself, especially if your bathroom gets warm or direct sunlight.
Switching to soap, shampoo, and conditioner bars (ad) eliminates this problem entirely because they’re usually packaged in cardboard.
If you don’t like bars, some brands offer hygiene and hair care products in glass or aluminum bottles.
These are a great plastic-free option too.
Plus, all these options will massively reduce waste in your bathroom!
19. Ditch regular disposable personal care items
Most single-use items like disposable period products, diapers, and wet wipes are made with synthetic materials, keeping microplastics in direct contact with your skin.
So switch to 100% natural options like organic diapers, all-natural tampons and pads, and plant-based wipes.
Reusable cloth alternatives, like cloth diapers (ad) and pads, are another option worth buying if you want to reduce waste, too.
Final thoughts on how to avoid microplastics
Yes, microplastics are everywhere: from your clothes and cosmetics down to our food and water.
Even in the air we breathe!
Zero exposure in our day and age isn’t possible nor realistic.
But that’s okay.
We can’t control everything: policies need to change, and companies need to make better products for sure!
But we can make a real difference through consistent, intentional choices.
We can make simple swaps and habit changes over time that will drastically reduce microplastics in our lives.
The goal isn’t to be perfect, but simply to make meaningful progress, one step at a time.
So if you don’t know where to start, pick one of these tips and try applying it to your life starting today.
And next month or next week, pick another one!
Which swap or habit change has surprised you the most?
And which one are you starting with?
Please leave a comment!
Don’t forget to share this post with your loved ones so they can learn how to avoid microplastics in their own lives too.
