Learn How to Reduce Microplastics in Your Food

Understanding Microplastics in Food

Microplastics are tiny plastic particles smaller than 5 millimeters in diameter. These fragments come from the breakdown of larger plastic items, synthetic fibers in clothing, degradation of plastic packaging, and industrial processes. When plastic waste enters the environment, it breaks apart into smaller and smaller pieces over time, eventually becoming microplastics that can enter food chains.

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Research has found microplastics in a wide variety of foods that people eat regularly. Studies published in peer-reviewed journals have detected these particles in drinking water, sea salt, table salt, shellfish, fish, honey, beer, and even in the air we breathe. A 2018 study published in Environmental Science & Technology found microplastics in 90% of tap water samples tested across multiple countries. Another study in 2019 found that people consuming shellfish regularly may ingest between 300 to 11,000 microplastic particles annually, depending on their consumption patterns and which shellfish they eat.

The presence of microplastics in food occurs through several pathways. Marine animals such as fish and shellfish ingest microplastics from ocean water, where these particles accumulate. When people consume these animals, the microplastics pass into the human body. Sea salt and table salt contain microplastics because salt is harvested from ocean water or from mineral deposits. Drinking water, both tap and bottled, can contain microplastics from various sources in the water treatment process.

Health impacts of microplastic ingestion are still being researched. Some studies suggest that microplastics may carry harmful chemicals or pollutants into the body. However, most research indicates that larger microplastics may pass through the digestive system without being absorbed. Smaller nanoplastics—particles under 0.001 millimeters—may potentially cross the intestinal barrier, though more research is needed to understand long-term health effects.

Practical Takeaway: Understanding where microplastics come from helps identify which foods and products might contain them. This knowledge forms the foundation for making informed choices about what you buy and consume.

Reducing Microplastics Through Water Choices

Water is one of the primary sources of microplastic exposure for most people. Tap water, bottled water, and spring water may all contain microplastic particles. A comprehensive analysis conducted by researchers at the State University of New York found that bottled water contained significantly higher levels of microplastics than tap water in most cases studied, with an average of 93 microplastic particles per liter in bottled water compared to lower levels in municipal tap water.

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Filtering your drinking water can reduce microplastic intake. Different types of filters work with varying effectiveness. Activated carbon filters, commonly used in pitcher-style filters and faucet attachments, can remove some microplastics but may not catch all particles. Reverse osmosis filters are more effective at removing microplastics, as this filtration method forces water through a semi-permeable membrane that blocks particles larger than a few nanometers. These filters typically require professional installation and produce wastewater during the filtration process.

Ultraviolet (UV) filtration does not remove microplastics but rather kills bacteria and viruses. For microplastic removal, mechanical filtration is necessary. Filters with smaller pore sizes—measured in microns—will catch more microplastics. A filter rated for 1 micron or smaller will remove more particles than one rated for 5 microns. However, filters need regular replacement to maintain effectiveness. Manufacturers provide recommendations on replacement schedules, typically ranging from two to six months depending on water quality and filter type.

Using a water filter pitcher or faucet filter reduces plastic bottle consumption, which has the dual benefit of decreasing environmental plastic waste and reducing the consumption of microplastics found in bottled water. While filtered tap water may still contain some microplastics, it generally contains fewer than bottled water. If choosing bottled water, certain brands source water from protected springs or use advanced filtration, though this typically costs more than tap water options.

Practical Takeaway: Installing a water filter with a micron rating of 1 or smaller is one of the most practical steps to reduce microplastic intake. Replacing filters on schedule and choosing tap water with filtration over bottled water reduces both microplastic consumption and plastic waste.

Selecting Seafood With Lower Microplastic Content

Seafood consumption is a significant source of microplastic exposure. The amount of microplastics in seafood depends on the type of organism and where it lives. Fish and shellfish have different exposure levels based on their feeding methods and habitat. A study published in Marine Pollution Bulletin in 2020 found that mussels contained approximately twice as many microplastics as oysters, and certain fish species living in more polluted waters contained higher microplastic levels than fish from cleaner waters.

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Shellfish present particular concerns because people often consume the entire organism, including the digestive system where microplastics accumulate. Mussels, clams, and oysters are filter feeders that consume large quantities of water to extract food, thereby ingesting microplastics in the process. However, not all shellfish are equal in microplastic content. Scallops contain fewer microplastics than mussels because people typically discard the digestive organs when consuming scallops, eating only the muscle tissue. Shrimp and crustaceans also have lower overall microplastic content compared to filter-feeding mollusks.

For fish consumption, choosing larger predatory fish from less polluted waters may reduce microplastic intake. Fish such as salmon, mackerel, and sardines that live in deep ocean waters typically contain fewer microplastics than fish from coastal or highly polluted areas. However, salmon farming introduces other variables regarding water quality. Wild-caught fish from clean, less-polluted fisheries generally contain fewer microplastics than those from heavily urbanized coastal regions. Information about fish origin and capture methods is often available on packaging or from fishmongers.

Reducing overall seafood consumption, particularly shellfish, decreases microplastic exposure. Limiting mussels, clams, and oysters to occasional consumption rather than regular weekly intake significantly reduces annual microplastic ingestion. Replacing some seafood meals with other protein sources, such as legumes, poultry, or plant-based proteins, provides nutritional benefits while lowering microplastic exposure. When consuming seafood, selecting species and sources with lower contamination levels creates a balanced approach to dietary choices.

Practical Takeaway: Choose scallops and crustaceans over filter-feeding mollusks like mussels, and select wild-caught fish from clean waters when possible. If budget or preference limits choices, removing shellfish digestive organs before consumption reduces microplastic intake from these foods.

Making Informed Choices About Salt

Salt is a dietary staple consumed by nearly everyone, making it an important source of microplastic exposure. Both sea salt and table salt contain microplastics, but in varying amounts. A study in 2019 analyzing salt samples from different sources found that sea salt samples contained the highest microplastic concentrations, with an average of 600 microplastics per kilogram. Rock salt, mined from mineral deposits rather than extracted from seawater, contained the lowest levels of microplastics at approximately 150 particles per kilogram.

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The difference in microplastic content relates directly to how salt is sourced. Sea salt is harvested from ocean water through evaporation, which concentrates the microplastics already present in seawater. Fine sea salts may actually contain more microplastics per gram than coarser sea salts because the finer particles are smaller and allow for higher packing density, meaning more salt particles per volume. Table salt produced from mined rock deposits contains fewer microplastics because it comes from ancient mineral deposits that formed before modern plastic pollution existed. Himalayan pink salt and other rock salts have similar low microplastic levels.

A typical person consuming one teaspoon of sea salt daily ingests approximately 1,600 to 2,000 microplastics annually from salt alone. The same consumption pattern using rock salt would result in approximately 400 to 500 microplastics annually from salt. This substantial difference makes salt type selection meaningful for reducing overall microplastic exposure. Additionally, reducing overall salt consumption provides additional health benefits, as high sodium intake is associated with elevated blood pressure and cardiovascular health concerns.