11 Practical Tips to Reduce Your Microplastic Exposure

It’s a question more and more of us are asking ourselves: How can we reduce our exposure to those little bits of synthetic material that go by the name of microplastics?

Scientists define a microplastic as any bit of minuscule material that measures less than 5 millimetres (mm) in diameter.

According to the World Health Organisation, these plastic particulates can be found everywhere – from the soil used to grow our food to the water we drink and the air we breathe.

They have even turned up in Antarctic ice and at the bottom of the deepest trenches in the oceans.

Microplastic Health Risks

It’s unsurprising then that microplastic shows up in the human body with alarming regularity, which is a cause for concern among medical professionals.

Research suggests that microplastic exposure is linked to the following medical conditions:

Endocrine disruption: Certain chemical compounds associated with microplastics, such as bisphenol A (BPA) and phthalates, are known to interfere with the body’s endocrine system, upsetting an individual’s hormone balance and leading to complications with reproduction and child development.
Inflammatory response: The inhalation of airborne microplastics is known to irritate the respiratory system, which can lead to lung inflammation. Equally, the ingestion of microplastics can cause gut irritation and inflammation.
Organ damage: Microplastics and even smaller nanoplastics can cause damage to major organs after they have left the gut.

It may be nigh on impossible to steer clear completely of microplastics, but we can still significantly reduce our exposure to them and promote a healthier lifestyle and environment.

Here’s how.

Disclaimer

Most of the product examples we share below are entirely plastic-free. Where possible we suggest products that are made from sustainable natural materials.

1. Avoid Single-Use Plastics

One of the simplest and most effective ways of reducing microplastic exposure is to ditch the disposable plastics found in everyday objects such as shopping bags, drinking straws, and packaging.

Look for cloth bags, glass jars, and sustainable paper-based alternatives to drinking straws.

Because plastic alternatives tend to be sourced from sustainable materials and are more often than not biodegradable, they not only reduce your exposure to harmful chemicals but are also better for planet Earth.

Where to Buy

The Last Straw: Made from durable paper, these straws are 100% biodegradable and are an ideal alternative to plastic drinking straws.
Zero-Plastic Pyrex Dishes: The original and best non-plastic food storage has a range of top-quality plastic alternatives for all your food container needs.
Organic Tote Baxi: A spacious 18-litre tote bag made from 100% organic

2. Choose Plastic-Free Cosmetics

Sadly, many beauty and hygiene products are packed with plastics, which can be absorbed by the body, especially when applied to the more porous parts of the face.

The good news is that it’s easier than ever to cut these plastics out of your daily beauty regimen.

Look for natural alternatives that are made without synthetic ingredients such as polyethylene or polypropylene.

This should be a priority when it comes to cosmetics you use on or near your mouth (plastic-free lip balms and lipsticks are a must), eyes and other porous parts of your face.

Where to Buy

Bamboo Cotton Swabs: If you’re looking to cut down on plastics when removing makeup, look no further than these cotton swabs made from natural bamboo.
Plastic-free vegan eyeshadow: A 100% vegan and natural eyeshadow that comes in four different colours and is free from all microplastic nasties and animal-derived products.
Plastic-Free Face Glitter: Traditional face glitter is microplastic-heavy. Try this face glitter from Bioglitter, an eco-friendly alternative that is made entirely from regenerated cellulose.

3. Buy Clothing Made from Natural Fibres

The textile industry is a major contributor to the microplastic pollution in the natural environment – in fact, over a third of all environmental microplastic pollution can be traced to man-made fibre production.

To compound the problem, synthetic fabrics like polyester also shed microplastics when they are washed, especially on hot-temperature washes.

As such, opt for natural fibres such as cotton, wool, hemp, and linen for your clothing.

Natural fibres can be washed guilt-free as they won’t shed the plastics into your wastewater, which eventually ends up as pollution in waterways.

A new kid on the block as far as natural fibres are concerned is Tencel, a wood-derived material that has a lot of interesting properties like moisture wicking, which makes it a good choice for activewear.

Where to Buy

Icebreaker: The company eschews synthetic fibres and uses a lot of natural Merino wool in its clothing, meaning the materials it uses in the manufacture of its clothes are sustainable and biodegradable.
Ecoaya: Plastic-free clothing made largely from 100% organic Pima cotton from Peru that has GOTS certification.
Tentree: Sell a range of Tencel, organic cotton and hemp clothing. The company also plants a tree for every item you buy.

4. Wash Clothes on a Cool Cycle & Air Dry

As we mentioned earlier, hot water laundry tends to release microplastics into wastewater during a wash cycle.

Equally, the friction and heat used in tumble drying is a fertile ground for microplastic shedding.

The small bits of heated plastics produced by tumble drying have a nasty habit of remaining in the air and can be breathed in.

That’s why it’s always best to use cold water and air dry your clothes to minimise the shedding of microplastics that risk entering the water system, the air supply and eventually the food supply.

5. Use a Washing Machine Microplastic Trap

According to recent research by a team at the University of California at Santa Barbara in association with the clothing company Patagonia, a city of 100,000 people releases the microplastic equivalent of 15,000 plastic bags into waterways each day via its domestic laundry.

That means a city the size of Berlin may be responsible for dumping the equivalent of more than 500,000 plastic bags into the Spree.

As such, it is urgent that we do what we can to limit the amount of microplastic pollution purged from our pipes when we use our washing machines.

Thankfully, there are a few simple ways we can do just that. Although they are still in their infancy, washing machines with built-in microplastic and microfibre traps are in the offing.

Both Grundig and Samsung have recently released machines that come kitted out with built-in plastic traps.

In the meantime, many manufacturers have opted for a hybrid solution and released standalone microplastic traps that can be attached to their machines, often without the help of a plumber.

A super convenient alternative to these hardware options is a microplastic-capturing laundry bag. Here, you simply load your laundry into a small mesh bag before you pop it into the wash and dispose of the plastic detritus once your clothes are clean.

Where to Buy

GuppyFriend: A laundry bag that will trap microplastics and take a full load of your clothes.
AEG Microplastic Filter: An accessory that captures up to 90% of microplastic fibres (>45 microns). No plumbing is required and it comes with handy colour-changing technology to tell you when the filter needs replacing.
Grundig washing machine: The world’s first Integrated Microfibre Filter with built-in FiberCatcher® technology capable of catching up to 90% of microfibres during wash cycles.

6. Avoid Plastic Kettles and Cups

Boiling water in plastic kettles breaks down plastics, releasing harmful chemicals and microplastics into the liquids we drink.

The easiest and safest way to avoid the risk of ingesting plastic with your morning cup of tea or coffee is to opt for metal or ceramic kettles, teapots and drinking vessels.

However, if you prefer to stick with a plastic kettle, you should go for a high-quality one that is heat-resistant, BPA-free and labelled safe for high-temperature use.

Always try to avoid letting your kettle over boil or switching it on when it’s empty, as this can abrade the plastic and cause little bits of plastic to leach into the water.

Where to Buy

Eden and Willow double-walled thermo glass teacup: A premium quality tea or coffee receptacle, it’s double-walled so it will retain the heat and is super stylish. It’s made entirely from heat-resistant borosilicate glass, which means it’s plastic-free and provides superior insulation and heat retention.
Rustic ceramic teapot: A super-stylish artisanal clay-fired teapot from Jingdezhen, the epicentre of world ceramic manufacture. It’s stove-top and gas-hob-safe.
Dualit Classic Kettle: All the plastic parts in this kettle are certified BPA-free, including its dual windows that allow you to see how much water is in the kettle, so you don’t under or overfill.

7. Bin Water in Plastic Bottles

When you’re on the go, it’s easy to grab bottled water, but it’s not the healthiest option when it comes to microplastics.

A recent study found that one litre of bottled water contained an average of 240,000 plastic particles from seven types of plastics, of which 90% were identified as nanoplastics and the rest microplastics.

By taking the simple step of investing in a reusable metallic bottle to hold your water, you can avoid these small bits of plastic.

To add an extra layer of safety, a bottle filtration system will filter all manner of nasties, not just bits of plastic – ideal if you’re on your travels and aren’t sure of the quality of the local drinking water.

Where to Buy

Sho metal bottle: Uses SHO vacuum technology to keep your drink hot or cold all day long. There is no plastic used in the construction of the cup, so you can sip your beverage worry-free.
Bambaw stainless steel water bottle: The easy-to-clean flask is refillable and BPA-free, so you can be sure it won’t leach harmful chemicals and plastic particles into your drink. The flask is also capped with a stylish bamboo lid closure.
Jungle culture water bottle: A unique non-plastic flash that uses professional grade 304 stainless for the two-tone design in its reusable water bottles. The bottles are vacuum-insulated and double-walled, which means your liquids are sure to stay cold for 24 hours or hot for 12 hours.

8. Filter Tap Water

The water in your home can be just as micro-plastic-laden as the stuff that comes in plastic bottles.

As such, a high-quality water filter system in your kitchen is a good idea if you’re looking to curb your plastic intake via the O2 you imbibe.

A water filter system comes in many shapes and forms, but for the most comprehensive filtration, you will want to attach the filter to the plumbing under your kitchen sink.

This will help dramatically reduce your family’s microplastic exposure and afford your tap water greater clarity and a less harsh taste.

Where to Buy

Lifestraw: This handy water-filtration device is ideal if you want to filter out plastics and other nasties from your tap water but don’t want the bother of installing a pricey kitchen top or under-the-sink filtration unit.
Reverse Osmosis: Avoid the hassle of installing a filtration system under your sink by choosing this stylish kitchen counter unit from Reverse Osmosis. It uses an eight-stage RO filtration system to keep your drinking water crystal clear and pollutant-free.
Ultra-soft under-sink water filtration system: This unit goes under your sink and can filter 90% of plastic particles as small as 0.05 microns from your drinking water.

9. Choose Natural-Fibre Carpets & Rugs

Polyester carpets shed microplastics into household dust as they are trod on each day and wear down.

This plastic-laden dust enters your air supply and is breathed in.

By opting for wool, cotton, or another natural fibre for your floor coverings, you can remove many of these plastic particles and make your living space generally less allergen-laden.

The good news is there are tons of natural fibres that are great for carpets, being both stylish and hard-wearing.

For example, sisel is a tough, natural fibre derived from the agave plant. It is incredibly durable and water-resistant, making it ideal for high-footfall areas such as stairs and hallways.

Equally, jute won’t let you down when it comes to wearing well and looking stylish. It lends a room rustic aesthetic and can complement all manner of decor styles.

Where to Buy

Wilton Carpets: You’re spoilt for choice when it comes to natural fibre carpets at this carpet shop. Their range features stunning designs made from seagrass, sisal, coir, and jute.
The Eco Collection from Designer Carpet: These carpets are all made from 100% natural wool fibres. All its carpets and floor coverings are premium quality, fully biodegradable and made from renewable materials.
Natural Hemp Rectangular Rug with Rainbow Chindi Braided Border: This artisan rug from Second Nature ticks all the boxes as far as being plastic-free and sustainable. It’s made from hemp and recycled cotton and has been hand-braided by skilled weavers.

10. Use Eco-Friendly Storage & Kitchen Utensils

Plastic containers can leach microplastics into food, especially leftovers and stored meals.

By switching to glass, stainless steel, or beeswax wraps to wrap and store your food, you’re taking plastic out of the equation.

At the same time, cheap kitchen utensils such as spatulas, ladles and assorted food stirrers tend to be made from plastic.

When they come into contact with hot food – soup, for example – they are wont to shed plastic and contaminate your food.

By switching to non-plastic utensils, you can avoid this. Non-plastic utensils also tend to be more durable and look more stylish.

Where to Buy

Sori Yanagi Stainless Steel Ladle: A fully metal utensil that is perfect for scooping and ladling hot soups and water. The ladle’s ergonomic design has won awards and will be a stylish addition to any kitchen.
Beeswax food wraps: Made by HoneyBeeGood, these are perfect for wrapping cheese, sandwiches and leftovers. They are certified food-safe, and they’re entirely handmade.
Handcrafted wood kitchen utensils set: A nine-piece kitchen utensil set fashioned from beech wood, known to possess hygienic properties.

11. Limit Your Shellfish & Seafood Intake

For lovers of fishy foods – especially shellfish – microplastics pose a real dilemma.

Shellfish such as oysters and clams are filter feeders, meaning they sustain themselves by pumping ambient water through their bodies to feed on the nutrients therein.

Sadly, since most bodies of water where shellfish live are swimming with bits of tiny plastics, it’s inevitable that this filtration system involves the shellfish taking in plastics.

A 2014 study of farmed bivalves published in the journal Environmental Pollution estimated that fans of European shellfish may ingest up to 11,000 microplastic particles per year.

And it’s not just shellfish that are affected. A 2015 study found microplastics in the stomachs of swordfish, bluefin tuna, and albacore tuna.

The good news is that some British lakes have been found to contain very few of these plastics.

Lakes or lochs in Scotland have managed to remain largely untouched, so if you need a fish fix, look for ones sourced from one of bonny Scotland’s crystal-clear lochs and waterways.

A study by Bangor University in 2019 found microplastics in Loch Lomond at a concentration of just 2.4 pieces per litre of water and 3.3 per litre in the Falls of Dochart.

To put that in context, the same study found the level of microplastics in the Thames to be 84.1 microplastic particles per litre of water.

Where to Buy

Falls of Dochart Smokehouse: A family-run business in Killin, Scotland, the company focuses on offering high-quality, locally sourced smoked fish products.
Lomond Fishmongers: Located in Luss on Loch Lomond, this fishmonger offers some of Scotland’s finest locally sourced seafood.
Loch Fyne Oysters: Founded in 1978, the company operates its own oyster farm, restaurant, and deli right on Loch Fyne, where they cultivate some of the UK’s most sustainable oysters.

Tiny plastics, but a big problem?

As the saying goes, the longest journey begins with a single step—or, in the case of eliminating tiny plastics, micro steps!

While cutting out microplastics completely might not be possible, making small but meaningful changes can significantly reduce your plastic exposure and improve your overall health.

The jury is still out on just how harmful this plastic detritus is to human health, and the science continues to develop so we can measure and understand micro and nano plastics more accurately.

But the consensus is that limiting exposure is a sensible step where possible, as they have been linked to health issues.

The good news is that politicians are starting to take the microplastic menace seriously.

The EU, for example, recently followed up its 2021 law banning single-use plastics with a ban on microplastic additives (Commission Regulation EU 2023/2055), which aims to phase out all synthetic polymer microparticles between 2027 and 2035.