Microplastics: Scratching the Surface to Look Deeper
Posted on by Leever Nutritionist Karen Sabbath, MS, RD, CSO
Can you guess what man-made product can be found in most foods, our water supply, and household items, including the furniture we sit on, the plates we eat from, the straws we drink through, and the toys our kids play with, as well as the clothes we wear, the cars we drive, hair and make-up products, and the animals we consume, especially marine life? If you guessed “plastic,” you were correct.
Plastic was first invented in 1922. Yearly production has exploded from 1.7 million tons in the 1950s to 400 million tons in 2021, generating $600 billion a year. Shoppers around the world buy 1 million plastic bottles every minute and use 5 trillion plastic grocery bags every year. Some have estimated that each of us likely consumes as much as 5 grams, or a credit card’s worth, of plastic, every week.
Why is this a concern? Any plastic item eventually breaks down with time and usage into tiny fragments called microplastics (or an even smaller version called nanoplastics). In addition to being environmental pollutants, microplastics can be inhaled or consumed through our foods. Once in our bodies, they can get into our tissues and/or bloodstream, creating inflammation and possibly chronic disease. Microplastics can also absorb and accumulate toxic chemicals, which can then be released into the body, leading to further inflammation, oxidative stress and hormone disturbances.
If you are throwing your hands up right now, saying some version of “Is there ANYTHING that is safe to eat or drink anymore?” you are not alone. We are all overwhelmed by the onslaught of information we get every day. To get some perspective, look around to see and assess just how prevalent the presence of plastic is in our lives. It is virtually everywhere but, there are proactive steps you can take to significantly minimize your exposure (see below).
In conclusion, don’t forget about the importance of healthy eating, by adhering to a Mediterranean or plant-based diet, which includes an abundance of fresh produce, whole grains, fiber, lean proteins, healthy fats like olive oil, and minimally processed foods. Consume red meats, sodium, and alcohol in moderation, exercise regularly, and keep your weight in a healthy range.
Every New Year, many people make resolutions, but few can sustain them. Assess what is reasonable for you and your family, then set small achievable goals. Let 2025 be the year where you take an inventory of your health to make and keep meaningful changes.
10 Ways to Reduce Microplastics in Your Food
Although you can’t completely eliminate your exposure, here are some helpful things you can do.
- Cut back on or cut out bottled water. Instead, drink from glass or stainless-steel containers.
- Whenever possible, avoid single-use plastics, like ziplock bags, plastic wrap, plastic cups, and cutlery. Instead, use glass containers with silicone lids to store your leftovers.
- Do not heat plastic in the microwave since heat releases the microplastics which then leach into your food.
- Wash plastic by hand and let it airdry or dry by hand.
- Try avoiding plastic-wrapped fruits and vegetables when possible.
- The best cookware is cast iron, stainless steel, or enameled cast iron. If you have nonstick pans, make sure they are not scratched or chipped, or use ceramic-coated cookware.
- Use wood or bamboo cutting boards.
- Avoid ultra-processed foods.
- Use glass or silicone baby bottles.
- Whenever possible, cook at home with fresh ingredients.