Microplastics are tiny plastic particles that pose real risks to our health and the environment. Discover how to avoid microplastics with these easy, planet-friendly tips.
If you are like most people, the idea of eating plastic is not very appealing. The problem is that plastics – and specifically microplastics – have become so ubiquitous that they are finding their way into our bodies through water, food, air and products we use every day. While the long-term health impacts are still being studied, microplastics have been linked to inflammation, immune system damage and reproductive problems. On their own, these are good reasons to find out how to avoid microplastics.
But the effect of microplastics on the environment is just as alarming. The tiny particles, which typically measure 5 mm or less, pollute water sources and get into the food chain. Once released, microplastics are nearly impossible to clean up, making them a persistent threat to ecosystems.
There are other issues too. The world currently produces around 435 million metric tonnes of plastic each year, according to a report by the Organisation for Economic Co-operation and Development (OECD). Output is expected to double by 2035 and almost quadruple by 2050, at which point scientists estimate there will be more plastic than fish in the ocean. At this rate of production, plastics could represent 15% of the global annual carbon budget, undermining efforts to tackle climate change.
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The good news is that there is growing awareness of the problem. In late 2024, members of the United Nation’s environment committee met in South Korea to finalise the Global Plastic Treaty, a document that is due to be signed in 2025. This legally binding agreement follows on from the end plastic pollution resolution, adopted in 2022, and will cover all stages of plastic production, use and waste management.
The treaty’s focus on better product design and recycling will require innovative solutions. Many new ideas that rely on unlikely ingredients such as food waste, fungi and plastic-eating bacteria are already in the pipeline.
How to avoid microplastics today
Consumers are also catching on. Although it’s difficult to give up plastic altogether, a few smart changes can keep a lot of microplastics out of our bodies and the environment. Here are 7 tips.
1. Check cosmetics and personal care products
Many skincare, makeup and personal care products contain microplastics in the form of polyethylene (PE), polyethylene terephthalate (PET), polypropylene (PP) or polymethyl methacrylate (PMMA). These are called microbeads and are regularly used in products like toothpaste and face wash as a scrub or exfoliant. To avoid them:
- Look for alternatives that are explicitly plastic free. Natural exfoliants like oatmeal, sugar or coffee grounds are a good option.
- Use apps like Beat the Microbead to scan products for hidden plastics.
Where do microplastics come from?
Microplastics come from a variety of sources, both big and small. Primary microplastics are intentionally manufactured plastic particles found in products such as cosmetics, cleaning products and industrial abrasives.
Secondary microplastics result from the breakdown of larger plastic items due to weathering, exposure to ultraviolet light and physical wear. Think of car tires, plastic bags, bottles and synthetic clothing.
Microplastics shed from clothing are a particular concern. Although exact figures are hard to come by, given the global scale of plastic use, the European Environment Agency estimates that 16-25% of microplastics released into the oceans each year are shed from synthetic textiles. That is equivalent to between 200,000 and 500,000 tonnes on an annual basis.
Avoid synthetic clothing like polyester and acrylic if you want to prevent microplastics shedding into waterways during washing. Photo: Parole Dure
2. Say no to polyester and synthetic clothing
Every time you wash synthetic fabrics like polyester, nylon or acrylic, thousands of tiny plastic fibers are released into the water supply. To reduce this:
- Choose natural fabrics like sustainably produced cotton, linen, hemp or wool.
- If you already own synthetic clothes, wash them less frequently and use cold water to reduce fiber shedding. Hanging on to clothes longer also helps. Synthetic clothes shed less each time they are washed. So, the older they are, the smaller the environmental impact.
3. Invest in a microplastic washing machine filter or laundry bag
This is closely related to tip 2. Washing machines are a major source of microplastic pollution. To combat this:
- Install a microfiber filter on your washing machine to catch microfibers before they enter wastewater.
- Or use a microplastic laundry bag.
- Empty the collected fibers into the trash, not the sink, to reduce the chance of them entering the environment.
Looks tasty but it’s better not to heat food in plastic containers. Photo: Markus Winkler / Unsplash
4. Avoid heating food in plastic containers
Plastic food packaging, especially takeaway containers, microwavable meals and plastic wrap, can release microplastics into food when heated. To minimize exposure:
- Transfer food to glass or ceramic before heating.
- Avoid single-use plastic containers whenever possible.
- Choose stainless steel or glass drink bottles and food storage containers.
5. Filter drinking water
Microplastics have been found in tap water and bottled water. While no filter can remove 100% of microplastics, high-quality filtration systems can significantly reduce them:
- Use a reverse osmosis filter or an activated carbon filter.
- Avoid bottled water. Several studies have found higher levels of microplastics in bottled water compared to tap water. Bottled water also contributes to the problem of single-use plastic – see below.
Coffee on the go? Bring your own refillable steel cup. Photo: Agustín Farías
6. Cut down on single-use plastics
Plastic bags, straws, utensils and disposable cups all contribute directly to the amount of plastic that needs to be managed and indirectly to microplastics, especially if these items are not disposed of correctly. Reducing single-use plastics is an easy way to help:
- Get into the habit of carrying a reusable shopping bag, stainless steel straw and bamboo utensils.
- Choose products with minimal or biodegradable packaging. As a rule of thumb, packaging that comes from natural sources (such as paper, bamboo or cotton) and is sustainably produced (undyed, recycled etc.) is most likely to have a smaller environmental footprint and to biodegrade in a reasonable amount of time.
- Avoid plastic cutlery and takeout containers when ordering food. A growing number of outlets will let you bring your own containers and may even offer a discount if you do.
7. Support brands and policies fighting microplastic pollution
Your decisions as a consumer matter. Support businesses and policies that are working toward reducing plastic pollution:
- Buy from sustainable brands that prioritize plastic-free packaging.
- Support microplastic bans and policies that limit plastic production.
- Get friends and family involved and spread the word about how to avoid microplastics.
By making simple, conscious choices, you can help curb microplastic pollution while keeping harmful chemicals out of your body.
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