Tips for excluding microplastics from your diet

It’s not all so bad: There are so many actions we can take to not only reduce our dependence on plastic, but also reduce our consumption of this material – literally. Read on for a deeper look into the current state of plastic pollution, how microplastics affect the body, and how you can eat less plastic (because yes, we all eat plastic).

The plastic problem

Whether you are an insider of the Great Pacific Garbage Patch or have seen huge piles of plastic waste at your local landfill or recycling facility, we all face the problem of plastic pollution in some form.

This ubiquitous material is typically made from fossil fuels such as natural gas and oil, which are then refined, treated and ultimately converted into plastic.

“To date, more than 10 billion tons of plastic have been produced worldwide, and plastic production has increased by more than 18,300 percent in the last 65 years alone,” says Erica Cirino, communications manager for the Plastic Pollution Coalition and author of Thicker than water: The search for solutions to the plastic crisis“Over 430 million tonnes of new plastic are produced worldwide every year and this number is increasing year on year,” adds Cirino.

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And while the large pieces of plastic that are visible to the naked eye already cause a lot of damage, microplastic particles are just as (if not more) concerning. “All plastics break down, not decay; in other words, they don’t biodegrade like trees or plants do. Instead, plastics break down into smaller pieces of plastic that are still plastic – these are microplastic particles and even smaller particles called nanoplastics,” says Cirino.

How plastic affects our health

Everyone is affected by the problems caused by plastic pollution, but some are harmed more than others – a dilemma known as environmental injustice. “The mostly low-income, rural, Black, Indigenous and communities of color on the front lines of plastic and fossil fuel industrial infrastructure and activities face increased health risks from pollution and industrial accidents such as explosions and fires,” Cirino explains.

But whether you are on the front lines of plastic production (and pollution) or not, microplastics make no distinction because they are small enough to enter everyone’s body through breathing, eating, drinking and absorption through the skin.

“Plastic particles are widespread in the modern human diet, including in our drinking water (tap and bottled water), other beverages such as sodas and alcoholic beverages, fish, livestock, game, fruits and vegetables, spices, salt, and processed and packaged foods,” says Cirino.

These tiny pieces of plastic can contain any mixture of over 16,000 chemicals. “At least 4,200 of these chemicals are considered toxic – and they can absorb chemicals from the environment and harbor microorganisms such as bacteria and viruses,” explains Cirino.

And while experts are only just beginning to understand the full extent of the negative health consequences of microplastics, we already have some quite worrying evidence.

“In recent years, scientists have found tiny plastic particles throughout the human body, including the heart, bloodstream, veins, lungs, placenta, feces, testicles, semen, breast milk and brain,” explains Cirino. Microplastics have even been found in plaque deposits in the arteries of patients being treated for heart disease.

“And at least several thousand common chemical additives in plastics are known to be dangerous and have been linked to cancer, hormonal and reproductive problems, immune system problems, respiratory diseases and many other health problems,” adds Cirino.

In addition, a shocking 2021 study found that the average modern person may be ingesting a credit card’s worth of microplastics. every week.

11 ways to eat less plastic

If you feel overwhelmed by these facts, you’re not alone. But know that you can make changes on an individual level to reduce your microplastic consumption. Nobody is going to be perfect in every way here (it’s almost impossible!), so don’t worry too much. Small actions can make a big difference for both your health and the environment. Let’s get right into it.

1. Avoid plastic food containers and kitchen utensils

Plastic food storage containers, regardless of the temperature they are kept at, can result in microplastics leaching into the food stored in them, so the more you can avoid plastic food containers, whether at the supermarket, restaurant, or at home, the better. Not all of this is within your control, but you can invest in glass food storage containers to make a difference at home. You could also rethink your cooking utensils, mixing bowls, cutting boards, and any other plastic tools you have in your kitchen.

2. Avoid heating food in plastic containers

If you already have a cupboard full of plastic food storage containers that you don’t want to part with, that’s fine. However, try not to reheat your leftovers in them. Heating speeds up the leaching of microplastics into food.

3. Choose kitchen utensils made from safer materials

Instead of plastic, opt for kitchen utensils and storage containers made of stainless steel, glass, ceramic or wood. These are generally much safer for you, contain little or no microplastics and help to divest from the plastic industry. By the way, silicone products are slightly better than pure plastic products, but they still contain some plastic and are usually made from fossil fuels.

4. Use reusable water bottles

Plastic is ubiquitous in the water industry, and many bottled waters (even so-called high-quality brands) are full of plastic. This leads to leaching that gets worse over time, even if the bottles are kept cool. Fortunately, there are a wealth of beautiful reusable glass and stainless steel water bottles on the market today that allow you to get around this problem.

5. Reduce fast food visits

While a visit to your favorite fast-food restaurant is a nice treat every now and then, you should limit these activities as much as possible, especially if you want to watch your microplastic intake. Fast-casual restaurants are known for serving food and drinks in plastic packaging. However, some are starting to serve their food in untreated paper materials, which is a huge step forward.

6. Choose fresh, whole foods as often as possible

As if we needed another reason to buy more fresh, whole foods, concern about microplastics is certainly one to add to the list. These nutritious options generally include fruits, vegetables, whole grains, dried legumes, fresh fish, poultry, meat, nuts, and seeds. Not only are these options better for your health, but they also contain significantly fewer (if not no) microplastics than packaged and processed foods. Bulk shopping is also a great way to really limit the plastic packaging these foods are otherwise sold in.

7. Be selective about high-fat products

Higher-fat products, such as dairy, may be more prone to microplastic leakage than other options. Both this August 2020 review and a June 2014 study found that the concentration of phthalates (a chemical commonly found in plastics) is higher in high-fat products. This is partly because phthalates and many other plastic chemicals are fat-soluble.

8. Look for alternative water filtration

Filtering your water at home is a great way to make it healthier while reducing your reliance on bottled water. But if microplastics are a problem, plastic water filter basins aren’t the best solution. Instead, look for stainless steel and glass water filters, which can help reduce the amount of time your water is in contact with plastic.

9. Opt for digital receipts

Digital receipts not only save trees but also reduce our exposure to microplastics and plastic chemicals. Paper receipts are often printed on paper coated with bisphenol A (BPA) or other plastic chemicals.

10. Open a window

Microplastics and plastic chemicals are also found in our everyday environments, such as our cars, carpets, furniture, curtains, mattresses… the list is (unfortunately) endless. In such environments, opening a window can help tremendously to reduce the amount of these materials we breathe in.

11. Choose perfume-free products

As for personal care, fragrances in many products such as soaps, perfumes, cosmetics and more can contain plastic chemicals such as phthalates. This is partly because these chemicals help fragrances last longer. However, since we can absorb microplastics through our skin, this is a concern. If life without fragrance seems boring to you, opt for high-quality organic essential oils (in glass bottles) instead. These are generally a much safer choice and offer many wonderful benefits!