Plastics are everywhere in food packaging, clothing, carpeting, personal care products, appliances, cars, and electronics. Yet, humans have only been using plastics since the 1950s, and there is still much that we’re learning about this substance. We’ve only recently learned about microplastics, yet they are already widespread throughout the environment — can we avoid them?

While we cannot eliminate microplastic exposure entirely, prioritizing actions such as avoiding bottled water, refraining from heating food in plastic, and opting for natural fibers can significantly reduce your intake of microplastics.

A Rising Tide Of Microplastics

Researchers are finding microplastics, which are pieces of plastic smaller than 5 millimeters, in food, soil, water, and even the air we breathe. Microplastics vary in size and composition and can contain a range of polymers and additives, including flame retardants, plastic stabilizers, and colorants. Initially, scientists began to find microplastic pollution in marine habitats worldwide. Then, they began discovering them everywhere, including our bodies.

Because microplastics are so small, they can easily be ingested through food, water, and air. Recent research estimates that we consume between 74,000 and 121,000 particles annually, considering both food and air exposure — significantly higher than earlier estimates. A 2024 study found microplastics in every human placenta tested, and alarming research published in the journal Nature Medicine reported that microplastic concentrations in human brains, kidneys, and livers have increased dramatically from 2016 to 2024.

The exact health implications of our exposure to microplastics are becoming clearer through emerging research. A landmark 2024 New England Journal of Medicine study found that people with microplastics in their arterial plaque face a 450% higher risk of heart attack, stroke, or death. The presence of hazardous chemical substances in microplastics poses additional health concerns. Depending on their chemical composition, plastic particles can carry toxic chemicals such as BPA, phthalates, and heavy metals that disrupt hormone function and may contribute to cancer, reproductive problems, and other health issues.

Further research will eventually provide a comprehensive understanding of the health and environmental risks associated with plastic.

Despite the many ways to ingest microplastics, common sense dictates it’s best to minimize our exposure to them. Fortunately, there are relatively easy ways to reduce your exposure to microplastics.

Where Do Microplastics Come From?

There are two main sources: primary and secondary. Primary sources are often made to be small, such as glitter, microfibers used in the production of fleece, and microbeads in cosmetics. By contrast, secondary sources are bigger plastic items that break down into small pieces, such as plastic bags, straws, and fishing nets in the ocean.

A significant emerging source that researchers now recognize is tire wear particles. Studies show that tire wear contributes 6 million tons of microplastic particles globally each year, representing one-third to half of all microplastics unintentionally released into the environment. Tire particles become airborne and can be inhaled or washed into waterways during rainfall.

How Can I Avoid Microplastics?

It all begins by identifying how you might be ingesting plastic and then lowering this exposure. It will likely result in you using less plastic, which can also have a positive environmental impact. Based on current research, focus your efforts on these changes that offer the biggest impact.

Avoid Bottled Water

Drinking bottled water is a common way to ingest microplastics. According to researchers, drinking only bottled water can result in consuming 90,000 plastic particles annually compared to 4,000 from tap water. Recent studies confirm that bottled water contains an average of 94 microplastic particles per liter.

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If you have concerns about the quality of the tap water in your area, using a water filter might be a good idea. Also, bottled water is not subject to the same testing requirements as most tap water, so the actual quality is often unknown.

Carefully Select Tea Bags

It may surprise you that many tea bags are made from plastic. Pouring boiling water over a plastic bag to brew tea can release billions of microplastics and nanoparticles into the tea, according to researchers. Another issue is that synthetic tea bags are not compostable.

There are two primary ways to avoid these issues. One solution is to brew loose tea in a reusable metal or glass strainer. The other is to carefully select tea brands that use natural fibers for their teabags, including Clipper Tea, Nuni, Republic of Tea, and Yogi Tea. Both loose tea and natural fiber tea bags are safe to add to your compost pile.

Choose Natural Flooring Products

An Australian study found that the dust in our homes can contain a variety of microplastics, which puts babies and toddlers at an exceptionally high risk of ingesting them through the air, as they spend more time on the floor than adults. However, the type of flooring and the frequency of vacuuming affected the prevalence and type of particles.

Households with carpeting had nearly double the amount of petrochemical-based fibers, such as polyethylene and polyester, whereas homes with hard floors had more polyvinyl fibers. Also, vacuuming the floors at least once a week can reduce airborne particles.

Use Natural Fibers

Since synthetic fibers, such as polyester and acrylic, are known to produce microplastics, choosing natural fibers for your clothing and household goods would help reduce airborne exposure. Therefore, select carpeting, clothing, bedding, and towels that contain natural fibers whenever possible.

Additionally, synthetic fabrics, such as polar fleece, shed microplastic fibers into the water during laundering. Although this might not directly impact your exposure, it does increase the presence of microplastics in the environment.

When washing synthetic fabrics like polar fleece, they shed microplastic fibers into the water. To minimize this environmental impact, consider using a microfiber-catching laundry bag, washing synthetic clothes less frequently, and opting for cold water, which reduces fiber shedding.

Avoid Certain Types of Seafood

Unfortunately, because the marine environment is contaminated with microplastics, some types of seafood are also contaminated. In particular, small fish that are eaten whole and bivalves, including clams, mussels, oysters, and scallops, are of particular concern. Reduce your consumption of these types of seafood to reduce your exposure.

Consider moderating rather than completely eliminating your consumption of these nutritionally valuable foods to balance microplastic exposure with their health benefits.

Don’t Heat Food in Plastic

Studies show that heating food or water in plastic causes it to release more microparticles. So, avoid microwaving food in plastic or washing plastics in the dishwasher. Likewise, putting hot food in plastic dishes and using plastic cooking utensils, such as a plastic spatula, can be cause for concern.

Glass and metal make great alternatives; just be sure to avoid putting metal items in the microwave. Metal or wooden cooking utensils are an excellent alternative to plastic ones.

Reduce Exposure to Tire Particles

Tire wear particles are now recognized as a major source of microplastic pollution, contributing to airborne particles that we inhale. To reduce exposure:

• Walk or bike when possible instead of driving;
• Use public transportation to minimize overall tire wear;
• Keep car tires properly inflated to reduce unnecessary wear;
• Avoid walking or exercising directly alongside busy roads when possible.

Be Cautious with Takeout Containers

Research shows that people who order takeout four to seven times weekly may consume 12 to 203 microplastic particles from plastic food containers. Consider bringing glass takeout containers when picking up food or choosing restaurants that use compostable paper packaging.

Special Considerations for Parents

A study published in Environment & Health showed that bottle-fed babies may ingest approximately 660,000 microplastic particles annually. While breastfeeding is ideal, if bottle-feeding, avoid sterilizing plastic bottles with steam, which degrades the plastic and releases more particles. Glass or stainless steel bottles are safer alternatives.

What’s Being Done

The European Union is leading global efforts to address microplastic pollution, introducing the world’s first limits on tire wear particles and brake emissions in the Euro 7 regulation.

On a global scale, the most significant regulatory effort is the UN Global Plastics Treaty, which began negotiations in 2022 with the ambitious goal of creating the world’s first legally binding international agreement to end plastic pollution. In March 2022, 175 nations agreed to develop this treaty, addressing the full lifecycle of plastics from production to disposal. However, after five rounds of negotiations, talks stalled in December 2024 in Busan, South Korea, with oil-producing nations and plastic manufacturers blocking proposals for binding production limits.

The main sticking points include whether to cap plastic production globally, ban certain toxic chemicals used in plastics, and phase out problematic single-use products. Over 100 nations in the “High Ambition Coalition” support binding measures, while major oil- and plastic-producing countries prefer voluntary approaches that focus solely on waste management. Negotiations are scheduled to resume in August 2025 in Geneva, which means that any final agreement is now delayed beyond the original 2024 target. The outcome will have a significant impact on global microplastic pollution levels, as plastic production is projected to triple by 2060 without intervention.

Researchers are also exploring promising technologies, including plastic-eating microorganisms and improved recycling methods, though these solutions remain in development.

The Bigger Picture

Current research suggests that microplastic concentrations in the environment, as well as in our bodies, are increasing rapidly.

Although we can’t eliminate our exposure to microplastics without using a time machine, reducing or removing some of the biggest culprits is a big step. The strategies above can meaningfully reduce your exposure, with avoiding bottled water and heating food in plastic offering the most significant impact. Further scientific research will also help us make more informed decisions on reducing our exposure.

Individual actions matter, but addressing microplastic pollution ultimately requires systemic changes in how we produce, use, and dispose of plastics. Supporting policies that reduce plastic production and improve waste management can create broader impacts that reach far beyond individual efforts to limit personal exposure.

Editor’s Note: This article was originally published on May 11, 2022, and was substantially updated in May 2025.