Microplastics Are Everywhere. Here’s How to Avoid Eating Them. | Reviews by Wirecutter

By Katie Okamoto

Katie Okamoto is an editor on the discovery team. She’s covered the intersections of products, sustainability, and health for more than a decade.

We revised the section on bottled water to more clearly reflect ongoing research about microplastic concentrations.

Microplastics and nanoplastics are everywhere.

The teeny tiny pieces of plastic have been found in everything from drinking water to chicken nuggets, apples, and broccoli.

Recent studies have linked these pollutants to heart disease, lung disorders, and more worrying health issues.

But unfortunately, microplastics are now so pervasive that they’re nearly impossible to avoid.

If you’re concerned about the health effects linked to microplastics, the experts I spoke with said that you can lower your risk by taking care of your general health: getting plenty of sleep and exercise, eating a balanced diet, lowering stress, and seeking preventative care.

Still, it’s probably a good idea to lower your exposure to microplastics even if you can’t avoid them completely. Although you can cut back your exposure in as many ways as there are sources of plastic, the experts I spoke with recommended focusing on exposures from water, food, and air.

I talked to three doctors and a research scientist for tips on how to reduce the amount of tiny plastics and their chemicals that you (or your kids) might ingest. Here’s what they recommend.

Some research indicates plastic bottled water may be a significant source of microplastics. While scientists are still studying just how significant, one study from 2019 of water and other commonly consumed food and drink found it to be the most concentrated source.

There is emerging evidence that on average, bottled water contains more microplastics than tap. (One study published in 2024 suggests that we have underestimated measured concentrations.)

Drinking bottled water in a pinch isn't the end of the world, but if you have concerns about it, you could always consider carrying a reusable steel or glass bottle or tumbler when out and about.

Switching to tap water from plastic bottled water will likely significantly reduce your routine exposure to plastics. But while the average plastic water bottle contains more microplastics and nanoplastics than tap, research shows that tap water may also be a source of microplastics.

Several of our water filter picks are specifically NSF/American National Standards Institute–certified to reduce microplastics, which means they’ve been rigorously tested in an accredited lab. They’re certified only to reduce since the filters cannot guarantee total elimination. Our picks include under-sink filters, such as the Aquasana AQ-5200, and the Brita Elite, a pitcher filter.

Certified for the most contaminants, widely available, affordable, and compact.

This 10-cup, user-friendly model is rated to last six months between replacements.

May be out of stock

Yes, it’s ironic that most NSF/ANSI-certified water filters contain plastic. But any microplastic shedding from using the plastic filter is likely to be minimal, as long as you avoid running hot water through the filter and store your water in the fridge, since heat accelerates plastic degradation.

Research suggests that boiling tap water, cooling it, and then filtering it may be especially effective at reducing microplastics, although it’s less practical for most people than simply using a filter.

Plastic food storage and packaging is so common that it’s difficult to avoid entirely. But your safest bet is to avoid storing food or liquid in plastic when possible and to minimize exposing any plastic (even those that say they’re BPA-free or microwave-safe) to high heat. Sunlight, acids, and physical erosion can also degrade plastic.

It’s great to reuse single-use plastic—just not for food. Unless you’re using the plastic in the freezer, save it for something that isn’t food storage or reheating, said Dr. Gillian Goddard, an endocrinologist and author at ParentData, a science-based online resource for parents. That means don’t reuse plastic takeout containers, breastmilk bags, or drink bottles.

Avoid microwaving or heating food or water in plastic—even if it says it’s microwave-safe, said Tracey Woodruff, director of the Program on Reproductive Health and the Environment at University of California San Francisco. Instead, consider glass or ceramic. The Pyrex Simply Store 18-Piece Set is our pick for the best food storage containers, and they survived our drop tests, stack neatly, and come with user-friendly lids (although you may not want to microwave the plastic lids). Our runner-up, the leakproof Glasslock 18-Piece Container Set, is another great option.

The Pyrex Simply Store containers stack neatly and are made from durable tempered glass. The colorful lids make it easier to match their shape to the corresponding container, though you may need to replace them over time.

The Glasslock containers have locking lids that will prevent leaks. But these lids also put stress on the lips of the containers, so the glass may be prone to chipping over time.

Dishwasher temperatures run very hot and can degrade plastic—even dishwasher-safe plastic—and lead to microplastic shedding. Try to wash your plastic food containers by hand.

Some research suggests that plastic cutting boards can be a significant source of microplastics in your diet, since repeated cutting on their surface can dislodge particles that adhere to food. Wood cutting boards also have some other advantages: They’re better for your knife blades and last longer than plastic when properly maintained.

This beautifully made end-grain cutting board is gentle on knife edges. Cut marks self-healed over time, and it stained far less than many other wood boards we tested.

This gorgeous end-grain maple board is half an inch thicker than the Jones board and has more-durable feet.

This board is smaller and thinner than our wood other picks, and its craftsmanship isn’t as refined. But it’s an affordable wood board that’s ideal for simple cutting tasks and/or tight spaces.

May be out of stock

Our cutting board top pick, the Jones Cutting Board 20 x 14 x 1.5 Inch Maple End Grain, is made from domestically sourced (and likely responsibly sourced) end-grain maple, which is more forgiving on your knives.

We also recommend The Boardsmith’s Maple End Grain Butcher Cutting Board, our upgrade-pick cutting board, which is thicker than the Jones board and made of sustainably sourced wood. For those who want a wood board but want to spend less, we recommend the Ironwood Gourmet 28218 Square Charleston End Grain Chef's Board.

If you still prefer plastic for certain uses, use it sparingly and replace it after heavy scarring.

The air we breathe is also a potential source of microplastics, in the form of dust. Reducing airborne dust in your home, then, may reduce your exposure to inhaled microplastics.

This bagged canister vacuum excels on both bare floors and carpets, and has many adjustment options and useful attachments. It should last for the long haul.

7-Year Standard Warranty

That means doing boring stuff, like vacuuming regularly with a bagged, sealed-system vacuum that has a HEPA or S-class filter and mopping and wiping down surfaces with a damp sponge or cloth (since dusting kicks those tiny particles back up into the air).

Perfect for bedrooms, playrooms, and living rooms, this air purifier is one of the highest-performing, most-durable, and most-economical models we’ve tested.

You should also take care of seasonal chores like cleaning fans and AC unit filters and changing HVAC filters, and consider getting an air purifier if you live near a busy road.

Infants may be exposed to microplastics and nanoplastics in much higher concentrations than adults. Research shows that this exposure may be cause for concern, particularly at critical stages of early development. But much like health risks to adults, it’s important to think of microplastics exposure as just one piece of a child’s overall health.

“I emphasize that before putting much energy and resources into minimizing unknown risks, it is worth attending to reducing the risks we know about,” said Dr. Carlos Lerner, a pediatrician and professor of clinical pediatrics at UCLA Health. He cited following safe sleep recommendations for infants, avoiding secondhand smoke, and practicing good nutrition as examples.

If you want to take a more precautionary approach, avoid using plastic to warm formula or breastmilk. This is the main point of advice from the experts I spoke with, as well as the Cleveland Clinic.

Recent evidence shows that polypropylene-bottle-fed babies may swallow very high levels of tiny plastics due to the high temperatures used to sterilize bottles and prepare formula, as well as shaking the bottles to mix. If you want to feed your baby warmed formula and use plastic bottles, consider premixing the formula in a glass container, then cooling it down before transferring it to the feeding bottle.

If you use heat to sterilize plastic bottles, leave them to cool then rinse them several times before filling them with formula or breastmilk, Lerner suggested.

If your baby prefers warmed milk or formula, consider heating it in a glass or silicone bottle. (If you don't use a bottle warmer, we have advice about how to safely do this without one.) The Philips Avent Glass Natural Response Baby Bottle is our recommendation for the best glass baby bottle.

With only three pieces and a large, easy-to-screw-on collar, this glass bottle is simple to use and didn’t leak in our test. But the very wide nipple may not work well for all babies.

For young kids who eat with their hands, try to establish a habit of handwashing before eating, said Woodruff. While handwashing is not always possible, it can help reduce exposure from touching microplastics in dust and soil (and maybe, just maybe, stem the tide of germs).

Scientists are still studying the exact connections between these teeny tiny pieces of plastic and human health. But it’s clear that exposure to plastic—whether it’s those tiny particles, the chemicals they leach, or a combination—is being linked to a variety of worrying health issues.

Some of those connections still require more research, such as ties to colon cancer, respiratory disease, metabolic function, and disruption to endocrine systems, while others—like a recent study that found those with levels of plastics in their arteries were at a higher risk for heart attacks, strokes, and death—seem a little more clear.

It’s important to remember that these links point to concerns about the impact of microplastics on public health, but they are not specific, predictable outcomes. “What I’m thinking about is population risk, not a risk to a specific individual,” said Goddard.

The tricky thing is that microplastics and nanoplastics are impossible to avoid, no matter how diligent you are: They’re in the air we breathe, our drinking water, and our food. But scientists aren’t sure what levels of microplastics and nanoplastics we’re each taking in from those sources.

The oft-cited estimate that the average person eats a credit card’s worth of plastic every week has been called into question. But our bodies are certainly taking in plastic, and that’s more than nature intended.

Given the growing body of evidence, it’s possible that we’ll start to see more public health measures that address microplastic pollution. Until then, taking care of your overall health is the first line of defense, followed by taking reasonable steps to reduce microplastic exposure.

This article was edited by Christine Cyr Clisset and Ben Frumin.

Tracey Woodruff, director of the Program on Reproductive Health and the Environment at UCSF, phone interview, April 25, 2024

Gillian Goddard, MD, endocrinologist and adjunct assistant professor at NYU Langone Hospital and author of “Hot Flash” newsletter from ParentData, phone interview, April 26, 2024

Carlos Lerner, MD, pediatrician at the Children’s Health Center at UCLA and professor and Jack H. Skirball endowed chair in Pediatrics at UCLA, email interview, April 26, 2024

Hayley Goldbach, MD, board-certified physician and dermatologic surgeon at Brown University, email interview, April 29, 2024

Katie Okamoto

I focus on the intersections of shopping, sustainability, and environmental health. I also lead and advise on standards for reporting on environmental impacts and green marketing claims of products in Wirecutter’s coverage.

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