Scientist reveals the simple steps you need to take to avoid eating microplastics

From the Mariana Trench to the seabed of Antarctica, microplastics can now be found almost everywhere on Earth.

These tiny pieces of plastic are less than five millimeters long and can enter the human body through our food and water, our skin and even the air we breathe.

Despite their small size, studies have linked microplastics to a range of health effects.

This includes inflammation, reduced reproductive health and even cancer.

Fortunately, there are several simple switches you can make to avoid ingesting an excessive amount of nasty particles.

Dana Zhaxylykova, a microplastics researcher at Nazarbayev University, posted a video on Instagram detailing the switches.

‘Microplastics are everywhere and recently microplastics were found in every organ of people tested! And many of these come from the everyday objects we use, such as plastic water bottles or ‘paper’ cups,” she said.

‘Here I have collected some tips about your diet and how many microplastics you save with each exchange.’

1. Only use glass or metal water bottles

One of the most obvious choices you can make to avoid ingesting microplastics is to opt for a glass or metal water bottle instead of 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 a liter contained an average of 240,000 detectable fragments – 10 to 100 times more than previous estimates.

2. Never microwave leftovers in plastic containers

While you may be tempted to reheat your leftovers in a plastic container, Ms. Zhaxylykova strongly urges you not to do so.

‘Never microwave in plastic. Up to 4 million microplastics are released in plastic containers.’ she said in the video, citing a 2023 study published in Environmental sciences and technology.

In that study, researchers from the University of Nebraska─Lincoln studied the number of microplastics and nanoplastics released during the microwave process.

Worryingly, they found that some containers could release as many as 4.22 million microplastic and 2.11 billion nanoplastic particles from just one square centimeter of plastic surface within three minutes of being microwaved.

3. Only use wooden cutting boards

It’s time to refresh your kitchen and replace all the plastic cutting boards with wood.

‘Switching from plastic cutting boards. You use 7 to 50 grams of plastic from it per year,” Ms. Zhaxylykova said.

This figure comes from a 2023 study, which found that plastic cutting 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 plate while chopping carrots.

“We estimate an annual exposure per person of 7.4 to 50.7 grams of microplastics on a polyethylene cutting board and 49.5 grams of microplastics on a polypropylene cutting board,” they say in their study, published in Ecotoxicology and public health.

4. Throw away the plastic utensils

According to Ms. Zhaxylykova, it’s not your cutting boards that need a refresh.

“Switch to plastic-free kitchenware (saves you from a thousand to millions of MPs per day),” she said, citing a 2024 study.

In that study, researchers from Wenzhou University found that an “overabundance of kitchen utensils” releases significant amounts of microplastics.

“It is known that an abundance of kitchen utensils, including coated non-stick pans, plastic cutting boards and disposable utensils, release significant amounts of MP particles when used daily, which can then be ingested with food,” they wrote in their study. published in Environment International.

5. Avoid ‘paper’ cups and plates

While you may 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 covering,” she said.

‘They release 1,000 to 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 100 ml paper cups and left them for 15 minutes.

According to studies, this is the time 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. Choose loose tea instead of tea bags

They’re an essential part of any British kitchen, but Ms Zhaxylykova recommends ditching your favorite tea bags and opting for loose tea.

‘One tea bag can release billions of microplastics. Switch to loose tea!’ she said.

Last month, scientists from the Universitat Autònoma de Barcelona warned that a single tea bag could release billions of dangerous microplastics into your body.

Worryingly, the long-term effects of these microplastics on human health remain unclear.

“The potential health impacts of micro/nanoplastics (MNPLs) on the environment are of increasing concern,” the researchers said.

‘In addition to environmental exposure, other sources such as food packaging, including spice and tea bags, can also be significant.’

7. Buy loose fruits and vegetables

Finally, Ms. Zhaxylykova suggests purchasing products with little to no plastic packaging and bringing your own bags.

In 2020, a study researchers from the University of Catania looked at the number of microplastics and nanoplastics in fruits and vegetables sold by supermarkets and in products 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 vegetables sampled.