Microplastics in Your Body: 10 Ways to Reduce Exposure

Recovery

Jul 21

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Plastic is no longer just an environmental issue—it is officially a human health crisis.

Every single day, we eat, drink, breathe, and absorb microscopic plastic particles from everyday objects like food packaging, tap water, receipts, and household dust.

In this episode of the Foundational Health Podcast, Dr. Kevin Schultz breaks down 10 recent scientific articles uncovering exactly where microplastics and nano plastics are accumulating inside the human body—including the brain, heart, bones, and even the placenta. But this episode isn't designed to drive fear. Instead, it is a roadmap for awareness, prevention, and proactive healing.

You will learn 10 practical, low-risk steps to drastically reduce your daily exposure, alongside a 5-step blueprint to turn your body into a natural detoxification machine. Plus, Dr. Schultz pulls back the curtain on the massive gap between U.S. and European chemical regulations, explaining why you must take your health into your own hands

The goal is not to live in fear, but to become more aware of the exposures you can control and make simple choices that better support your long-term health.

What Are Microplastics and Nanoplastics?

Microplastics are generally defined as plastic particles smaller than five millimeters. Some are intentionally manufactured at a small size, while others form when larger plastic products deteriorate.

Nanoplastics are substantially smaller, typically measuring less than one micrometer. Their extremely small size is one reason researchers are particularly interested in them. Nanoplastics may be able to cross biological barriers and interact with cells in ways that larger particles cannot.

However, researchers do not yet use completely standardized definitions, collection methods, or testing procedures. This makes it difficult to compare findings across every study or determine precisely how much exposure the average person experiences.

How Do Microplastics Enter the Human Body?

The primary routes being investigated are ingestion and inhalation.

Food and beverages

Microplastics have been reported in drinking water, bottled water, seafood, salt, tea, beer, milk, and other foods and beverages. Contamination can come from the environment, food processing, packaging, storage, and preparation.

Plastic food containers, cutting boards, utensils, tea bags, and beverage cups may also shed particles during normal use, particularly when they are exposed to heat, abrasion, or repeated wear.

Drinking water

Both tap and bottled water may contain plastic particles, although concentrations vary widely.

A 2024 study using advanced imaging estimated that three popular bottled-water brands contained an average of approximately 240,000 detectable plastic particles per liter. About 90% of the detected particles were classified as nanoplastics. This does not mean every brand or bottle contains the same amount, but it provides another reason to reduce routine dependence on disposable bottled water when practical.

Indoor air and household dust

Microplastic exposure does not occur only through food.

Synthetic carpeting, furniture, curtains, bedding, clothing, flooring, and other household materials can release fibers into indoor dust. Vehicle tires and outdoor pollution can also contribute particles to the air.

Microplastics have been detected in human lung tissue, supporting the possibility that inhalation is an important exposure route.

Skin contact

Some researchers are examining whether extremely small particles or plastic-associated chemicals can enter through the skin. Compared with ingestion and inhalation, however, the importance of skin absorption remains less clearly established.

Where Have Microplastics Been Found in the Human Body?

The growing list of tissues in which researchers have reported plastic particles is concerning. Even though detection alone does not establish harm, it can’t be argued that our bodies were not designed to be filled with synthetic, chemical-filled plastics.

Microplastics in the brain

A 2025 study detected microplastics and nanoplastics in human kidney, liver, and brain samples. The researchers reported higher concentrations in the brain than in the liver or kidneys, with concentrations appearing higher in samples collected in 2024 than in samples from 2016.

The study also reported greater concentrations in samples from people who had dementia. However, it could not determine whether plastic exposure contributed to dementia, whether the disease affected the accumulation or clearance of particles, or whether another factor explains the association. The study’s measurement methods have also been the subject of scientific discussion, demonstrating how rapidly this field is still evolving.

Microplastics in the placenta

Researchers analyzing 62 placental samples reported detecting microplastics in every sample. Polyethylene—the type of plastic commonly used in bags and bottles—was the most prevalent polymer.

The placenta helps deliver oxygen and nutrients while supporting the environment in which a baby develops. Finding particles there does not prove that they harmed the pregnancy or child, but it demonstrates that plastic particles can reach tissues involved in reproduction and fetal development.

Microplastics in artery plaque

One of the most notable human studies followed patients who underwent surgery to remove plaque from their carotid arteries.

Patients whose plaque contained microplastics or nanoplastics experienced a higher rate of heart attack, stroke, or death during approximately 34 months of follow-up than patients whose plaque did not contain detectable plastic particles.

This was an observational finding. It does not prove that the particles caused the cardiovascular events. People with detectable plastics could have differed in other important ways, and questions have been raised about possible sample contamination. Nevertheless, the association deserves further study.

Are Microplastics Harmful to Human Health?

The most accurate answer is that scientists have credible reasons for concern, but they are still working to determine the actual level of risk. Research can currently be understood on three levels:

1. Exposure and detection are well documented

Microplastics and nanoplastics have been detected in food, beverages, air, human waste, blood, and numerous organs and tissues.

2. Laboratory and animal studies identify possible mechanisms of harm

Experimental studies suggest that certain particles may contribute to:

Inflammation
Oxidative stress
Changes in immune signaling
Cellular injury
DNA damage
Disruption of normal tissue function

The biological response may depend on the size, shape, concentration, polymer, chemical additives, and contaminants carried on the particle.

3. Human outcome research is limited but growing

A smaller number of studies have found associations involving cardiovascular disease and other outcomes. These findings are important, but researchers have not established exactly which plastics are most harmful, what dose creates a meaningful risk, or whether reducing exposure lowers a person’s likelihood of disease.

The FDA’s current position is that available evidence does not demonstrate that the levels of microplastics and nanoplastics detected in food pose an established human-health risk. The agency also acknowledges major gaps in testing methods and health-effect research.

That uncertainty should not be interpreted as proof of safety or proof of widespread disease. It means research has not yet provided a complete answer, and your response to microplastic risks is a choice of your own.

10 Practical Ways to Reduce Microplastic Exposure

You do not need to throw away everything you own or attempt to eliminate every piece of plastic from your life. Start with frequent exposures involving heat, food, water, friction, and indoor air.

1. Do not heat food in plastic

Heat can increase the release of particles from certain plastic containers and reusable food pouches. Transfer food into glass or microwave-safe ceramic before reheating it.

This is particularly helpful for:

Leftovers
Baby food
Takeout meals
Fatty or oily foods
Acidic foods
Foods stored in worn containers

Research has demonstrated the release of microplastics and nanoplastics from some plastic food containers under heating and repeated-use conditions.

2. Reduce routine bottled-water consumption

Use properly filtered tap water when that is a safe and practical option in your area. Carry it in a stainless-steel or glass bottle rather than repeatedly purchasing disposable plastic bottles.

There is no need to panic when bottled water is your only available option. The goal is to prevent it from being your primary daily source when alternatives are available.

3. Store food in glass, ceramic, or stainless steel

Replace your most frequently used plastic storage containers first.

Prioritize foods that are:

Placed into the container while hot
High in fat or oil
Acidic
Stored for several days
Regularly reheated

Allowing hot food to cool before placing it into any container can also reduce condensation and make food storage easier.

4. Replace heavily worn plastic cutting boards

Cutting and chopping create friction against the surface of a cutting board. Studies have identified plastic cutting boards as a potential source of microplastic contamination in prepared food.

Consider hardwood, bamboo, or stainless steel cutting boards and maintain them according to the manufacturer’s sanitation instructions. Replace any cutting board—plastic or wood—that has developed deep grooves that are difficult to clean.

5. Check your tea bags

Some silky or pyramid-shaped tea bags are made from nylon, polyethylene terephthalate, or polypropylene rather than paper.

One frequently cited laboratory study found that a plastic tea bag released billions of microplastic and nanoplastic particles when steeped at brewing temperature. Subsequent research has found considerable variability among products and measurement techniques, so not every tea bag releases the same amount.

Choose loose-leaf tea with a stainless-steel infuser or tea bags clearly identified as paper or plant-based and free from plastic sealants.

6. Limit prolonged contact between hot food and disposable plastic

Hot beverages, soups, and takeout meals may remain in disposable containers for an extended period.

When convenient:

Bring a reusable mug for coffee or tea
Transfer takeout food to a plate or glass container
Avoid microwaving disposable takeout packaging
Replace disposable plastic utensils with reusable alternatives

The largest benefit will likely come from changing habits you repeat daily rather than worrying about occasional exposure.

7. Control household dust

Regular cleaning can reduce the dust and fibers circulating inside your home.

Helpful practices include:

Vacuuming with a well-sealed HEPA-filter vacuum
Damp-dusting rather than dry-dusting
Wet-mopping hard floors
Opening windows when outdoor air quality permits
Using an appropriately sized HEPA air purifier
Washing hands before eating

Direct research showing that a specific air purifier prevents microplastic-related disease is not available. These practices are intended to reduce airborne particles and household dust more generally.

8. Gradually choose more natural textiles

Polyester, acrylic, nylon, and fleece can release synthetic fibers during wearing, washing, and drying.

You do not need to replace your entire wardrobe. As bedding and clothing wear out, consider choosing more:

Cotton
Wool
Linen
Hemp
Bamboo-derived fabrics

Be especially intentional about items that remain against your skin for long periods, including bedding, pajamas, underwear, and undershirts.

Clean the dryer lint trap carefully and avoid shaking lint into the room.

9. Replace degraded plastic kitchen products

Scratched, cracked, cloudy, warped, or heavily worn plastic products are more likely to shed material than new, intact products.

Pay attention to:

Blender containers
Cooking utensils
Reusable food containers
Plastic cups
Baby bottles
Water bottles

Stainless steel, glass, wood, bamboo, and lead-free ceramic can be useful alternatives depending on the application.

Traditional nonstick cookware introduces a related but distinct concern. Some coatings contain PFAS chemicals, which are not the same thing as microplastics. Replace cookware when its coating begins peeling or deteriorating and consider stainless steel, cast iron, glass, or other uncoated options.

10. Focus on the exposures you repeat most often

Perfection is not the goal.

Occasionally drinking from a plastic bottle or eating a meal from a takeout container is unlikely to be the most important factor. Daily and weekly habits create the greatest opportunity for practical reduction.

Begin by asking:

What do I drink from every day?
What do I use to reheat food?
Where do I store leftovers?
What surface do I cut food on?
How often do I drink from disposable cups?
What produces the most dust in my home?

Change one repeated exposure at a time.

Turn Your Body Into a Detoxing Machine

Because you will inevitably encounter microplastics in the modern environment, your second line of defense is optimizing your body's inherent elimination pathways. You can turn your body into a efficient detoxing machine through five lifestyle pillars:

1. Exercise and Sweat

Physical movement fires up your lymphatic system—one of the primary waste-clearance networks in the human body. Sweating heavily via intense exercise or regular sauna use is incredibly effective. In fact, studies show a heavy 30-minute sauna session can assist in clearing out more locked-up toxins than a standard 30-day mild detox program.

2. Eat Real Food to Boost Glutathione

Ultra-processed foods are completely void of protective compounds, but real foods (fruits, vegetables, nuts, seeds, grass-fed beef, eggs, and wild-caught salmon) are rich in antioxidants. Eating a wide variety of these antioxidant-dense whole foods signals your body to naturally produce glutathione. Glutathione is your body’s number-one natural detoxification agent. Additionally, proper fiber intake optimizes your gut microbiome and prevents constipation, which is critical because a constipated digestive system reabsorbs toxins directly back into the bloodstream.

3. Hydrate Like a Mountain Stream

Up to 70% of Americans are chronically dehydrated, turning their cellular environment into a stagnant "swamp". To maintain a clean, free-flowing "mountain stream," sip high-quality water gradually throughout the day to properly hydrate, aiming for at least half your body weight in ounces.

4. Maximize Sleep to Clear Your Brain

During deep, restorative sleep, your brain activates its specialized waste-disposal network, known as the glymphatic system. This system goes into overdrive to flush out accumulated cellular waste, proteins, and environmental particles. Ensure your sleep environment is quiet, entirely dark, and cool (ideally kept between 65°F and 68°F).

5. Target Advanced Phase I & Phase II Detoxification

For those wanting to take their internal cleansing to the next level, clinical supplementation can offer immense support. Look for targeted formulas containing compounds like sulforaphane (found in dense quantities within broccoli sprouts), N-acetyl cysteine (NAC), and various plant-based antioxidants. These compounds actively fuel the two distinct cellular pathways of liver and tissue detoxification.

The Five Best Places to Start

For the greatest practical improvement without overhauling your life:

Stop heating food in plastic.
Reduce routine use of plastic bottled water.
Store leftovers in glass or stainless steel.
Replace heavily worn plastic cutting boards and containers.
Avoid plastic tea bags and prolonged contact between hot drinks and disposable cups.

Small improvements made consistently are more sustainable than attempting to remove every plastic product overnight.

Awareness Without Fear

The emerging research surrounding microplastics deserves attention. These particles have been found in places scientists did not expect, including the brain, placenta, lungs, blood vessels, and other tissues.

At the same time, science has not yet answered every question about their health effects. It is important not to confuse detection with toxicity, association with causation, or a laboratory experiment with a confirmed human outcome.

You can acknowledge uncertainty while still taking reasonable preventive action.

Avoid unnecessary exposure where you can. Prioritize the habits you repeat. Support your overall health. Then continue living your life without fear.

That is what it means to make health your hobby.

Frequently Asked Questions About Microplastics

What are microplastics?

Microplastics are plastic particles generally measuring less than five millimeters. They may be intentionally manufactured at a small size or created when larger plastic products break down.

What are nanoplastics?

Nanoplastics are extremely small plastic particles, typically measuring less than one micrometer. Their small size may allow them to cross biological barriers more easily than larger particles.

How do microplastics enter the body?

The best-established exposure routes are eating contaminated food, drinking contaminated beverages, and inhaling airborne fibers or household dust. Skin absorption is being studied but is less clearly understood.

Have microplastics been found in the human body?

Yes. Researchers have reported detecting microplastics or nanoplastics in blood, lungs, arteries, placenta, liver, kidneys, brain tissue, and other human samples.

Are microplastics dangerous?

Laboratory and animal studies have identified possible harmful mechanisms, including inflammation and oxidative stress. Human evidence is still limited, and scientists have not established the risk created by typical everyday exposure.

Can microplastics cause cancer?

Microplastics have been investigated for mechanisms that could be relevant to cancer, such as inflammation, oxidative stress, and DNA damage. Current human research has not proven that ordinary microplastic exposure directly causes cancer.

Are there microplastics in bottled water?

Yes, multiple studies have detected microplastics and nanoplastics in bottled water. Concentrations vary considerably depending on the brand, bottle, manufacturing process, storage conditions, and testing method.

Does heating food in plastic release microplastics?

Some studies have found that heating certain plastic containers can increase the release of microplastics and nanoplastics. Using glass or ceramic for reheating is a simple way to reduce this potential exposure.

Do plastic cutting boards release microplastics?

Cutting against plastic can create small fragments, and studies have identified plastic cutting boards as a potential source of particles in food.

Do tea bags contain plastic?

Some silky, mesh, and heat-sealed tea bags contain nylon, polypropylene, or other plastics. Loose-leaf tea or clearly labeled plastic-free tea bags can reduce this exposure.

Can an air purifier remove airborne microplastics?

A HEPA purifier can capture many small airborne particles and fibers, although research has not established exactly how much it reduces personal microplastic exposure or whether it changes health outcomes.

What is the fastest way to reduce microplastic exposure?

Start by avoiding heating food in plastic, reducing bottled-water use, replacing worn plastic food containers and cutting boards, avoiding plastic tea bags, and limiting daily use of disposable hot-drink and takeout containers.

Resources

Educational disclaimer: This article is intended for general education and is not medical advice. Research surrounding microplastics and human health is developing, and recommendations may change as stronger evidence becomes available.

Colton Ward

Colton Ward is the co-founder of Foundational Health and the producer of the Foundational Health podcast. Having grown up learning from Dr. Kevin in the ways of natural health, his passion for holistic wellness runs deep. This passion is what drives him to use his background in videography and marketing to tell the story of Foundational Health to everyone looking to make health their hobby!

https://linktr.ee/coltonward7