The Plastic Era: How to Reduce Microplastic Intake Through Diet?

Plastic is present in almost every aspect of our lives, but its slow degradation in nature and improper disposal have a serious impact on ecosystems and, primarily, on human health. When plastic is not recycled, it breaks down into microplastics (particles ranging from 0.1 μm to 5 mm) or nanoplastics (less than 0.1 μm), which can enter the food chain. These particles carry toxic substances that can cause oxidative stress, inflammation, and even serious health issues such as carcinogenic, neurotoxic, and hepatotoxic effects. Microplastics and nanoplastics have already been found in water, fish, honey, and beer, indicating that they pose a significant risk to human health. The long-term impact of plastic on the human body is still being studied, but it is gradually becoming clear that it will be one of the biggest challenges of the future (Petrović, 2024).

Microplastics in Food

Humans can be exposed to microplastics and nanoplastics through air, food, and even skin contact from personal care products. Microplastics and nanoplastics primarily enter food through environmental contamination during food production. While many studies have found microplastics in food items such as salt, seafood, sugar, beer, honey, milk, and tea, there is still insufficient evidence to suggest that migration from plastic packaging into food presents a health risk. Microplastics and nanoplastics have been found in human samples, including urine, stool, blood, and organs, but their impact on health is not yet fully researched, and further studies are required (U.S. Food and Drug Administration, 2024). Although most research on the health effects of microplastics has been conducted on animals or in laboratory settings, some studies suggest that microplastics can cause inflammation, oxidative stress, and genotoxicity. However, more human studies are needed to determine the specific health effects.

How to Limit Microplastic Intake Through Diet?

To reduce exposure to microplastics, the following recommendations are advised:

• Boiling and Filtering Tap Water: Boiling water is a simple and effective solution for purifying tap water at home. A study by Chinese researchers (Yu et al., 2024) found that boiling hard, mineral-rich water for five minutes can reduce the amount of nanoplastics and microplastics you're exposed to by up to 90%. Evidence is emerging that, on average, bottled water contains more microplastics than tap water (Okamoto, 2024), so it's recommended to filter tap water or carry a metal or glass bottle rather than consuming water from plastic bottles.
• Choosing Eco-Friendly Food Packaging: Limiting the use of plastic packaging (Robertson, 2018) and opting for packaging that is biodegradable, less toxic, and recyclable can significantly reduce the harmful effects of plastic on your health and the environment. To minimize the use of single-use plastics, choose reusable packaging and products made from metal, glass, or plant-based materials. Glass containers, food-grade stainless steel packaging, bamboo, rice husk, and cellulose-based films are some of the most eco-friendly food packaging options available on the market (Charles Alexis, 2021).
• Choose BPA-Free Products: Avoid plastics marked with recycling codes 3 or 7, unless the number is accompanied by a label indicating that the plastic is BPA-free. These types of plastics often contain BPA and other potentially harmful chemicals. The coating on cash register receipts also contains BPA, so try to avoid handling such receipts. Additionally, do not reuse single-use plastics, such as plastic bottles marked with recycling code 1 (Stanborough, 2020).
• Avoid Heating Food in Plastic Containers: Heat can increase the chances of toxic chemicals from plastic transferring into your food. Therefore, it is recommended to use glass, ceramic, or metal containers for heating food (Stanborough, 2020). Moreover, since dishwasher temperatures are high and can damage plastic (even plastic labeled as dishwasher-safe), leading to microplastic shedding, it is recommended to wash plastic containers by hand (Okamoto, 2024).
• Use Wooden Cutting Boards: Plastic cutting boards can be a source of microplastics in your diet, as repeated cutting on their surface can release particles that adhere to food. Furthermore, wooden boards are better for knife blades and last longer than plastic when properly maintained (Okamoto, 2024).
• These measures can help reduce microplastic intake and potential health risks.

Conclusion

Given the increasing presence of microplastics in daily life, it is important to recognize their potential risks to human health. While further research is needed to fully understand the long-term consequences, there are specific actions we can take to reduce our intake of microplastics through diet, such as boiling/filtering water, choosing eco-friendly packaging, avoiding plastic for heating food, and using wooden cutting boards instead of plastic ones. These simple changes in our daily habits can significantly reduce exposure to microplastics, thereby lowering the risk to our health.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended to seek assistance from your doctor or a qualified healthcare professional.

References

• Robertson, R. (2018, May 9). Are microplastics in food a threat to your health? Healthline. https://www.healthline.com/nutrition/microplastics#how-to-avoid-them
• Charles Alexis, A. (2021, May 14). 5 types of eco-friendly food packaging (and 3 to avoid). Healthline. https://www.healthline.com/nutrition/eco-friendly-food-packaging
• Mu, M. (2019, February 24). Three white plastic bottles under white cottons [Photograph]. Unsplash. https://unsplash.com/photos/three-white-plastic-bottles-under-white-cottons-xtRL02ZuZxE
• Okamoto, K. (2024, December 13). Microplastics are everywhere. Here’s how to avoid eating them. The New York Times. https://www.nytimes.com/wirecutter/reviews/how-to-avoid-eating-microplastics/
• Petrović, J. (2024). Mikroplastika i nanoplastika novi hazardi u bezbednosti hrane. Dvadeset prvi simpozijum: Zdravstvena zaštita, selekcija i reprodukcija svinja, Srebrno jezero-Veliko Gradište, 13–14. jun 2024. https://repo.niv.ns.ac.rs/xmlui/bitstream/handle/123456789/841/mikrjp24.pdf?sequence=1
• Stanborough, R. J. (2020, September 23). Is polypropylene a safe plastic to use in your home? Healthline. https://www.healthline.com/health/is-polypropylene-safe
• U.S. Food and Drug Administration. (2024, July 24). Microplastics and nanoplastics in foods. U.S. Food and Drug Administration. https://www.fda.gov/food/environmental-contaminants-food/microplastics-and-nanoplastics-foods#:~:text=While%20many%20studies%20have%20reported,a%20risk%20to%20human%20health.
• Yu, Z., Wang, J.-J., Liu, L.-Y., Li, Z., & Zeng, E. Y. (2024). Drinking boiled tap water reduces human intake of nanoplastics and microplastics. Environmental Science & Technology Letters, 11(3), 273–279. https://doi.org/10.1021/acs.estlett.4c00081