How to Stop Microplastics from Getting in Your Body

These tiny particles are everywhere, but these tips can help lower your exposure to them.

It’s hard to imagine something so small having an impact on your health, but that’s exactly what happens when you ingest microplastics. These tiny plastic particles are all around us—in the air we breathe, the food we eat and the water we drink. Over time, plastics from things like bottles, packaging and clothing break down into pieces so small you can’t see them as they make their way inside your body.

Scientists have been finding microplastics in very surprising places, from deep ocean trenches to the peaks of mountains and even inside human organs. While research is still uncovering exactly how they affect our health, experts believe they can cause inflammation, tissue damage and other long-term health problems. Thankfully, there are steps you can take to limit how many tiny plastic particles end up in your body.

How Microplastics Get in

Microplastics can enter your body in a few different ways. You can swallow them without even realizing it when eating or drinking, especially from things like bottled water, packaged foods or plastic tea bags. They can also hitch a ride in the air you breathe, coming from dust in your home or fibers released from synthetic clothing. Even heating food in plastic containers can release millions of microplastic particles.

The Possible Health Effects of Microplastics

Because microplastics are so small, they can travel through your bloodstream and reach organs like your lungs, liver and kidneys. Research suggests they may trigger inflammation, disrupt hormones or increase the risk of certain diseases over time. While we don’t yet know the full extent of the risks, many experts suggest that lowering your exposure is a smart move for your health.

Simple Ways to Reduce Your Exposure

Here are a few things you can do to reduce the amount of tiny plastic particles that get into your body:

1) Drink filtered tap water instead of bottled water. Bottled water tends to contain far more microplastics than tap water, and using a good filter can help remove even more.

2) Avoid microwaving food in plastic. Heat causes plastic to shed tiny particles that wind up in your food. Opt for glass, ceramic or stainless steel instead.

3) Cut back on packaged and processed foods. Cooking fresh meals at home helps reduce exposure from plastic packaging.

4) Skip plastic tea bags. Loose-leaf tea or biodegradable tea bags are safer options.

5) Control household dust. Use a vacuum with a HEPA filter and dust often to keep microplastics from settling on surfaces and in the air.

6) Switch to non-plastic cookware and utensils. Stainless steel, cast iron, glass and wood are all good alternatives.

7) Wear natural fibers. Cotton, wool or linen clothing sheds fewer plastic fibers than synthetic materials.

8) Let fresh air in. Opening windows and ventilating your home can help clear out airborne particles.

You can’t completely avoid microplastics, but you can take steps to limit how much gets into your body. By making small changes to the way you eat, drink and clean, you’ll not only reduce your exposure but will also be making choices that are better for the environment.

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^{Date Last Reviewed: August 20, 2025}

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