Microplastics—tiny plastic particles less than five millimeters in size—have become an unavoidable part of modern life, infiltrating many aspects of our environment, including the food and water we consume daily. In the United States alone, people ingest between 39,000 and 52,000 microplastic particles annually, raising questions about their origins, potential health effects, and how individuals can reduce their exposure. This article explores the primary sources of microplastics in our diets, identifies foods most likely to contain them, and offers practical strategies for minimizing intake.
### The Ubiquity of Microplastics in Food and Water
Microplastics enter the human food chain through several pathways. Contamination can occur at the agricultural level—where plastic materials such as mulch films and seed coatings are used—or during food processing, packaging, and storage. Moreover, environmental pollution leads to plastics breaking down into micro-sized particles, which then contaminate soil, waterways, and marine ecosystems.
Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, explains that microplastics can infiltrate foodstuff due to the use of plastic products in agriculture and food handling. Additionally, plastic packaging, utensils, and containers contribute to contamination. While the U.S. Food and Drug Administration (FDA) currently states that available evidence does not indicate microplastics in food pose a direct health risk, many experts emphasize the importance of minimizing exposure due to unknown long-term effects.
### Seafood: A Major Microplastic Vector
One of the most significant sources of microplastics in the human diet is seafood. Single-use plastics degrade in the environment, entering oceans and waterways, where they are ingested by marine life. Plankton and other small organisms mistake microplastics for food, which then accumulate in fish and shellfish, eventually reaching consumers’ plates.
A study by Portland State University found microplastics in 180 out of 182 seafood samples tested, with microfibers being the most common type detected. Certain seafood types, especially filter feeders like clams, mussels, and oysters, as well as bottom feeders such as catfish, halibut, flounder, and cod, tend to have higher concentrations of microplastics due to their feeding habits and habitats.
**How to reduce exposure:** While you cannot control the contamination level of the seafood you purchase, opting for species less prone to microplastic accumulation—such as avoiding filter and bottom feeders—and choosing products with sustainable, non-plastic packaging can help reduce intake.
### Tea Bags and Microplastics: An Unexpected Source
Tea drinkers may be surprised to learn that tea bags can release microplastics. Many commercially available tea bags are made using polypropylene, a plastic polymer. Even paper tea bags may contain microplastic components. Research from the Autonomous University of Barcelona revealed that polypropylene tea bags can release billions of plastic particles when steeped in hot water, while nylon and cellulose-based bags release millions.
**How to avoid it:** Switching from tea bags to loose-leaf tea is an effective way to avoid microplastic contamination. Using a stainless steel tea infuser or diffuser allows you to enjoy tea without exposure to plastic particles.
### Rice and Microplastic Contamination
Rice, a staple food for millions worldwide, can also harbor microplastics. A study from the University of Queensland found that half a cup of rice contains 3 to 4 milligrams of plastic particles. Instant rice packets showed even higher contamination levels, with approximately 13 milligrams per serving.
**How to reduce exposure:** Washing rice before cooking can reduce microplastic content by 20 to 40 percent, though it is important to use clean, filtered water for rinsing to avoid introducing further contaminants.
### Salt, Sugar, and Microplastic Presence
Common kitchen staples such as salt and sugar are not exempt from microplastic contamination. One global study found that 90 percent of sampled salt brands contained microplastic particles, likely due to environmental pollution and plastic use in production and packaging. Microplastics have also been detected in sugar.
**How to reduce exposure:** Opting for salt and sugar packaged in glass or cardboard rather than plastic containers can help limit microplastic ingestion.
### Bottled Water: A Well-Known Source of Microplastics
Bottled water is perhaps one of the most prominent sources of microplastic ingestion. A study estimated that up to 240,000 microplastic particles could be found per liter of bottled water. Most bottles