How to Reduce Your Exposure to Microplastics: Simple Steps for Everyday Life

Authored by La Jolla Vitality Co.

Microplastics have become an increasingly visible environmental and health topic. These tiny plastic particles, generally defined as less than 5 millimeters in size, can be found throughout the environment, including in water, food, household dust, and air. Researchers have also detected micro- and nanoplastics in human biological samples.

At the same time, it is important to keep the science in perspective. We still don't know exactly what the levels of everyday microplastic exposure mean for long-term human health. The U.S. Food and Drug Administration (FDA) currently states that available evidence does not demonstrate that the levels of microplastics or nanoplastics detected in foods pose a human health risk, while the World Health Organization (WHO) has emphasized that important research gaps remain.

That doesn't mean you need to eliminate every plastic item from your life. Instead, you can take a practical approach: reduce unnecessary exposure where it is relatively easy to do so.

What Are Microplastics?

Microplastics are tiny plastic particles that can result from the breakdown of larger plastic products or can be manufactured at a small size. Even smaller particles are called nanoplastics.

Microplastics have been detected in a variety of environmental sources, including drinking water, food, and air. Potential exposure can occur through ingestion and inhalation.

Because plastics are so widely used, completely avoiding exposure isn't realistic. The goal should be sensible reduction, not perfection.

1. Don't Heat Food in Plastic When You Can Avoid It

One of the simplest changes you can make is to use glass, ceramic, or stainless-steel containers for hot foods and beverages whenever practical.

Rather than routinely microwaving leftovers in plastic containers, transfer food to a microwave-safe glass or ceramic dish.

This approach also reduces your reliance on single-use food packaging.

Importantly, research on how much microplastic or nanoplastic migrates from food packaging into food under different conditions remains incomplete. The FDA notes that there isn't sufficient evidence to establish that plastic food packaging is a significant source of microplastic exposure to food.

So think of this as a reasonable precaution rather than a proven way to prevent a specific health outcome.

2. Choose Reusable Water Bottles

Consider carrying a reusable stainless-steel or glass water bottle instead of relying on disposable plastic bottles every day.

Bottled and tap water can both contain microplastics, although the available data vary considerably depending on the study and testing method. WHO has emphasized the need for better standardized research into microplastics in drinking water.

If your tap water meets applicable safety standards, using it with an appropriate water-filtration system can be a practical alternative to regularly purchasing bottled water.

3. Use Glass or Stainless Steel for Food Storage

You don't need to throw away every plastic container in your kitchen.

Instead, consider gradually replacing containers you use most frequently, particularly those used for hot foods, with glass or stainless steel.

A simple strategy is:

Use glass for leftovers → stainless steel for lunches → reserve plastic containers for appropriate cold-storage uses.

This gives you a lower-plastic routine without creating unnecessary waste.

4. Reduce Single-Use Plastics

One of the most straightforward ways to reduce your overall relationship with plastic is to use fewer disposable products.

Consider replacing:

• Disposable water bottles with a reusable bottle

• Disposable shopping bags with reusable bags

• Single-use food containers with reusable containers

• Plastic utensils with reusable utensils

• Disposable coffee cups with a reusable cup

• Plastic wrap with reusable food-storage options

  
  

Reducing single-use plastic also has environmental benefits. WHO encourages reducing unnecessary plastic use and plastic pollution regardless of the still-evolving evidence regarding specific human health effects.

5. Pay Attention to Food Packaging

When practical, choose foods with less packaging.

For example, you might choose:

• Fresh produce instead of individually wrapped produce

• Bulk foods using reusable containers where available

• Glass-packaged products when reasonable

• Freshly prepared foods instead of heavily packaged convenience foods

  
  

Don't interpret this as a rule that packaged foods are unsafe. Food packaging is highly regulated, and the FDA requires food-contact materials to meet applicable safety requirements.

Think of packaging reduction primarily as a way to decrease unnecessary plastic use.

6. Be Thoughtful About Takeout Containers

Takeout is a normal part of modern life, and you don't need to avoid it.

When practical, choose restaurants that offer reusable, paper, glass, or other non-plastic packaging options.

For food you're taking home, transfer leftovers into a glass or ceramic container rather than repeatedly storing and reheating them in disposable plastic containers.

7. Reduce Synthetic Textile Exposure

Microplastic pollution isn't limited to food and beverages.

Synthetic fabrics such as polyester, nylon, and acrylic can release tiny fibers during washing and use. These fibers can contribute to environmental microplastic pollution.

You can reduce your contribution by:

• Choosing natural fibers such as cotton, linen, or wool when practical

• Washing synthetic clothing only when necessary

• Following garment-care instructions

• Avoiding unnecessary replacement of clothing

• Using appropriate laundry practices designed to reduce microfiber release

  
  

You don't need to eliminate synthetic clothing from your wardrobe. A gradual shift toward durable, longer-lasting clothing can be a reasonable approach.

8. Keep Household Dust Under Control

Microplastics and synthetic fibers can accumulate in household dust.

Regular cleaning can help reduce the amount of dust and fibers in your living environment.

Consider:

• Vacuuming regularly

• Damp-dusting surfaces

• Washing bedding regularly

• Removing shoes at the door

• Keeping clutter under control

• Ventilating your home appropriately

  
  

These are sensible household practices regardless of concerns about microplastics.

9. Don't Forget About the Air

Microplastic exposure isn't exclusively about what you eat and drink. WHO's review of dietary and inhalation exposure recognizes air as another potential pathway.

You don't need to become preoccupied with the air inside your home. Instead, focus on good general indoor-air practices, such as adequate ventilation and regular cleaning.

If you use an air purifier, consider one designed to filter the types and sizes of particles you're trying to remove.

10. Be Skeptical of "Microplastic Detoxes"

You may encounter supplements, powders, cleanses, or special diets marketed as ways to "detox" microplastics from the body.

Be cautious.

There is currently no established dietary cleanse or supplement proven to remove microplastics from the human body.

Instead of spending money on unproven detox products, focus on practical exposure-reduction strategies and the fundamentals of good health: nutritious food, regular physical activity, adequate sleep, and avoidance of tobacco.

11. Don't Obsess Over Every Plastic Item

Perhaps the most important advice is to avoid turning microplastic reduction into another source of anxiety.

Plastic is ubiquitous, and eliminating exposure completely is not realistic.

You don't need to throw away every plastic container, stop eating packaged foods, or worry about touching plastic products.

A better strategy is to focus on high-frequency, easy-to-change behaviors.

For example:

High priority: Don't routinely heat food in plastic.

Easy swap: Use a reusable water bottle.

Helpful habit: Store leftovers in glass.

Environmental benefit: Reduce unnecessary single-use plastics.

Low priority: Worrying about every individual plastic item you encounter.

A Simple "Lower-Plastic" Kitchen

If you want to make several changes at once, start with the items you use every day.

Consider keeping:

• Glass food-storage containers

• A stainless-steel or glass water bottle

• A reusable coffee cup

• Stainless-steel cooking utensils

• Reusable shopping bags

• Reusable food-storage bags or containers

• A simple water-filtration system if appropriate for your local water

  
  

You don't have to replace everything immediately. Replace items gradually as they wear out.

The Bigger Picture: Don't Let Fear Replace Perspective

Microplastics are an important area of ongoing scientific research, but many questions remain unanswered.

The FDA currently says that available scientific evidence does not demonstrate that the levels of microplastics and nanoplastics detected in foods pose a risk to human health. WHO similarly emphasizes that current evidence is insufficient to fully assess long-term health effects and that additional high-quality research is needed.

That means the healthiest approach is neither ignoring the issue nor becoming consumed by it.

Instead, make reasonable changes that are easy to maintain.

Use less single-use plastic. Choose reusable materials. Avoid routinely heating food in plastic. Keep your home clean. And focus on the broader habits that have much stronger evidence for supporting long-term health.

The Takeaway

You don't need a plastic-free life to make a difference.

Start with the easiest changes: use glass or stainless steel for food storage, avoid heating food in plastic when practical, carry a reusable water bottle, reduce unnecessary single-use plastics, and keep household dust under control.

These habits can reduce unnecessary plastic use while also benefiting the environment—and they don't require perfection.

Small, sustainable changes are a better strategy than fear or extreme avoidance.

Disclaimer: This article is for general educational purposes only and is not intended to diagnose, treat, or prevent any disease or medical condition. Scientific understanding of microplastics and their potential effects on human health continues to evolve. Talk with a qualified healthcare professional about individual health concerns.