Reducing exposure to microplastics is challenging because they’re pervasive in the environment, but there are practical steps you can take to minimize ingestion and inhalation. Based on current research, including studies like Cox et al. (2019) in Environmental Science & Technology and insights from sources like National Geographic (2025), here are ideas to limit microplastic exposure:

Choose Filtered Tap Water Over Bottled Water
Bottled water contains significantly more microplastics (up to 94 particles per liter) than tap water (around 4 particles per liter), potentially adding 90,000 particles annually to your intake (Environmental Science & Technology, 2019).

What to do:

• Use a reusable water bottle (stainless steel or glass) and fill it with filtered tap water.
• Invest in a home water filter certified to remove microplastics, such as reverse osmosis or carbon block filters.
• If you must use bottled water, opt for brands with glass bottles.

Reduce Consumption of High-Risk Foods
Seafood, especially shellfish like mussels, can contain high levels of microplastics (up to 11,000 particles per year for heavy consumers) due to accumulation in their digestive systems (National Geographic, 2025).

What to do:

• Limit consumption of shellfish like mussels, clams, or oysters, which are eaten whole and thus retain more microplastics.
• Choose fish from less polluted waters or opt for smaller species lower on the food chain, which may accumulate fewer plastics.
• Diversify your diet with plant-based foods, though note that some crops (e.g., those grown in plastic-heavy agricultural systems) may also contain microplastics.

Minimize Use of Plastic Food Packaging
Plastic packaging, especially when heated or degraded, can release microplastics or chemicals like BPA into food, though this is a smaller contributor compared to environmental sources.

What to do:

• Store food in glass, stainless steel, or ceramic containers instead of plastic bags or containers.
• Avoid microwaving food in plastic, even if labeled “microwave-safe,” to prevent potential chemical leaching. Use glass or ceramic instead.
• Choose fresh, unpackaged produce over pre-packaged foods to reduce contact with plastic wrap or containers.
• If using plastic containers, ensure they’re BPA-free, food-grade, and not scratched or damaged.

Reduce Inhalation of Microplastics
Inhalation accounts for a significant portion of microplastic exposure (50,000 particles annually in urban areas), especially from indoor air and urban pollution (The Guardian, 2019).

What to do:

• Use HEPA air purifiers indoors to capture airborne microplastics and dust.
• Vacuum and dust regularly with a HEPA-filter vacuum to reduce settled plastic particles in your home.
• Ventilate your home to minimize indoor air pollution, but be cautious in urban areas with high outdoor pollution.
• Avoid synthetic textiles like polyester or nylon, which shed microplastics. Opt for natural fibers like cotton, wool, or linen for clothing and bedding.

Limit Use of Single-Use Plastics
Single-use plastics (e.g., straws, cutlery, bags) contribute to environmental microplastic pollution, which ends up in water, air, and food.

What to do:

• Replace single-use plastics with reusable alternatives (e.g., bamboo or metal straws, cloth bags).
• Avoid products with microbeads (e.g., in cosmetics or toothpaste), which are banned in many countries but still present in some regions.
• Support brands that use minimal or biodegradable packaging.

Safety of Plastic Cutting Boards
Cutting boards, especially when worn or scratched, can shed microplastics due to knife cuts or abrasive cleaning. A 2023 study in Environmental Science & Technology found that polyethylene cutting boards can release microplastics (50–300 particles per use) when cut with knives, particularly during chopping or slicing.

Microplastic Shedding: Repeated knife cuts create grooves that release tiny plastic particles, especially on softer polyethylene boards. These particles can transfer to food, adding to your microplastic intake, though the exact amount depends on usage intensity and board condition.

Bacterial Contamination: Scratched plastic boards can harbor bacteria in grooves, posing a food safety risk if not cleaned properly. This is unrelated to microplastics but a practical concern.

Degradation Over Time: Older, heavily used boards are more likely to shed microplastics and potentially leach chemicals, especially if exposed to heat, acidic foods, or harsh detergents.

What to do:

• Wood or bamboo boards: These are less likely to shed microplastics, though they can release natural fibers. Hardwoods like maple are durable and naturally antimicrobial, making them a good alternative (National Geographic, 2025).
• Composite boards: Some brands (e.g., Epicurean) use wood-fiber composites that are durable, non-porous, and less prone to microplastic shedding.
• Glass or ceramic boards are another option but can dull knives and are less practical for heavy use.

Support Broader Environmental Efforts
Microplastics in the environment (from plastic waste, tire dust, etc.) are the primary source of human exposure, with consumption rising sixfold since 1990 (Health Policy Watch, 2024).

What to do:

• Advocate for policies to reduce plastic production and improve waste management (e.g., better recycling systems or bans on single-use plastics).
• Participate in community cleanups to reduce plastic pollution in local waterways.
• Support companies and initiatives focused on sustainable packaging or plastic alternatives.

Be Mindful of Personal Care Products
Microbeads in cosmetics, body washes, and toothpaste can enter water systems and contribute to microplastic ingestion through drinking water.

What to do:

• Check product labels for polyethylene (PE), polypropylene (PP), or other plastic ingredients and choose microplastic-free alternatives.
• Use natural or organic personal care products when possible.

Sources:
Cox et al., Environmental Science & Technology (2019): Human Consumption of Microplastics

The Guardian (2019): People Eat at Least 50,000 Plastic Particles a Year

National Geographic (2025): Microplastics in Food

Health Policy Watch (2024): Microplastic Consumption Trends

If you’d like specific product recommendations or details on implementing any of these steps, let us know!