Dietary and lifestyle strategies to reduce human exposure to microplastics and nanoplastics
In a recent commentary published in the journal Brain Medicine, three medical doctors (MDs) identified dietary and lifestyle-based strategies that may reduce human exposure to microplastics and nanoplastics (MNPs). This commentary was published shortly after a research study published in Nature Medicine reported that the human brain contains “approximately a spoon’s worth of microplastics and nanoplastics (MNPs).” (Fabiano et al., 2025; Nihart et al., 2025).
Exposure to microplastics and nanoplastics: Potential impact on human health
Microplastics and nanoplastics (MNPs) are ubiquitous in the environment, with current estimates indicating that 10-40 million tons are released into nature every year. Following their emission from numerous sources, wind and water can transport MNPs to contaminate food, water, and air, which can then reach humans through various routes. (Bose, 2025; Fabiano et al., 2025)
Previous in vivo and in vitro studies have demonstrated that microplastics and nanoplastics (MNP) exposure leads to adverse health outcomes through inflammation, oxidative stress, altered biochemical/energy metabolism, immune dysfunction, impaired cell proliferation, carcinogenicity, disrupted metabolic pathways, and abnormal organ development.
Micoplastics and nanoplastics (MNP) exposure may also directly or indirectly impact various organs, including cardiovascular, nervous, hepatic, immune, gastrointestinal, respiratory, renal, muscular, reproductive, and endocrine systems. For example, several in vivo studies have confirmed that microplastic accumulation in the brain causes learning and memory deficits, neuroinflammation, and lower levels of synaptic proteins. (Bose, 2025; Fabiano et al., 2025)
Can microplastics and nanoplastics enter the brain?
A recent Nature Medicine study (Nihart et al., 2025) reported that human brains may contain a significant amount of MNPs, with dementia patients exhibiting three—to five-fold greater microplastics and nanoplastics (MNP) accumulation as compared to healthy controls. These brain tissues were found to be more susceptible to MNPs, with an accumulation rate seven to thirty times greater than that of other organs like the liver and kidneys.
In this study, microplastics isolated from human brains were less than 200 nanometers (nm) in size, most of which originated from polyethylene materials. A 50% increase in MNP concentration was observed in the brains of humans who died in 2024 as compared to 2016, which reflects rising environmental MNP levels over the past 50 years.
It remains unclear whether dementia weakens the blood-brain barrier (BBB), thereby allowing more microplastics to enter the brain. Additional research is also needed to determine whether, after entering the brain, MNPs induce microinflammation that prevents the brain from efficiently clearing proteins that could aggravate neurodegeneration. (Bose, 2025; Fabiano et al., 2025)
Sources of microplastics and nanoplastics (MNPs) exposure
Food and drink
Despite widespread contamination of microplastics and nanoplastics (MNPs) in the environment, various strategies can be implemented to reduce the risk of MNP exposure. For example, replacing bottled water with tap water could significantly reduce microplastic exposure from 90,000 to 4,000 particles every year.
Seafood, alcohol, and highly processed foods are other common dietary sources of microplastics and nanoplastics (MNPs). For example, a recent study highlighted that chicken nuggets contain 30 times more microplastics per gram than chicken breasts. Thus, reducing the consumption of these food products may reduce microplastics and nanoplastics (MNP) exposure levels. (Bose, 2025; Fabiano et al., 2025)
One randomized controlled trial (RCT) that looked at depression outcomes showed that eliminating 21.76 servings/week of highly processed foods (often stored in plastics) had a reduction in depression > 1 effect size (Jacka et al., 2017). This study concluded that the reduction in depression was due to adherence to a more Mediterranean-style diet. However, as observed by Fabiano et al. (2025), it is possible that the diet also lowered microplastic intake, contributing to improved brain health, although this factor was not directly examined in this study. (Kwon et al., 2020)
Avoiding the use of tea bags (made with plastic) and plastic food storage containers may also help prevent MNP exposure. For a detailed list of microplastic-free tea bag options, see the information provided below from Green Choice Lifestyle:
26 Plastic-Free Tea Bag Brands Without Microplastics in 2025
Canned food products also serve as potential sources of microplastics and nanoplastics (MNPs), as demonstrated by a recent study reporting an over 1,000% rise in urinary bisphenol A (BPA) levels after five days of daily canned food consumption. (Bose, 2025; Fabiano et al., 2025) This finding “suggests that limiting canned food consumption and opting for non-plastic or BPA-free packaged alternatives can effectively reduce exposure. These BPA spikes’ duration and health impact remain unclear, warranting futher research.” (Fabiano et al., 2025)
Another effective strategy to reduce microplastic consumption could be avoiding heating food in plastic containers. Heating food in plastic containers, particularly in the microwave, may release up to 2.11 billion MNPs between for every square centimeter in just three minutes. Thus, replacing plastic with glass or stainless-steel containers could reduce MNP intake. (Bose, 2025; Fabiano et al., 2025)
Environmental factors
Current estimates indicate that male adults inhale over 62,000 particles each year, demonstrating inhalation’s significant role as a route of MNP exposure. Thus, the use of a high-efficiency particulate air (HEPA) filter capable of removing up to 99.97% of airborne particles as small as 0.3 μm may protect individuals from inhaling airborne microplastics. Importantly, additional research is needed to quantify the health benefits of HEPA filters in preventing MNP exposure in humans. (Bose, 2025; Fabiano et al., 2025)
Can microplastics and nanoplastics (MNPs) be eliminated from the body?
Existing evidence suggests that the human body is equipped with certain mechanisms to remove MNPs from the body. For example, one study found that 16 of 20 study participants had detectable levels of BPA in their sweat, which indicates that sweating could facilitate the removal of BPA and other plastic-derived compounds from the body.
It remains unclear whether sweating effectively reduces microplastic concentrations in the body. Additional studies are also needed to identify other potential approaches to supporting the elimination of MNPs from the body. (Bose, 2025; Fabiano et al., 2025)
For more information on how to limit microplastics in your daily life, see these helpful tips from Dr. Tracey Woodruff, PhD, MPH, Professor of Obstetrics and Gynecology and Reproductive Sciences, at the University of California, San Francisco, PhD, MPH. Dr. Woodruff has researched how synthetic chemicals that surround us in modern life may make us sick, such as those synthetic chemicals found in microplastics.
How do you try to avoid microplastics and other toxins in your family’s food?
I don’t microwave in plastic. Years ago, I put my kids’ plastic baby bottles in the microwave to warm up milk because I, like so many people, just thought everything I bought at the store was safe for all uses. Now, because of my research, I would never do that. Heat makes plastic release harmful chemicals like BPA so I always microwave in ceramic or glass – that’s a really easy one. Still, it just goes to show that the burden shouldn’t be on me as the consumer to figure out if products can be toxic.
I have a glass water bottle to avoid buying plastic water bottles. Steel water bottles are also a good choice.
I buy organic as much as possible to reduce our exposure to pesticides. We live in the Bay Area, so it’s fortunate that we can shop at farmers’ markets but not everyone can. That just, again, shows we need to have ways to encourage that everyone has access to healthy food options.
I don’t eat a lot of red meat. Many chemicals like to hang out in fatty food, so reducing your red meat intake is also a good way to reduce chemical exposures. There’s an added climate benefit too because eating a more plant-based diet has a lower carbon footprint – and can lower your blood pressure and cholesterol.
At home, we try to eat lower on the food chain in general, more grains, fruits, vegetables, because many toxic chemicals tend to accumulate in animals higher up in the food chain as those animals eat other animals or plants.
Did you trash all of your plastic food containers?
No. We have a mix of plastic and glass, and we try to store in glass when possible. I’ve talked to people who got rid of all their non-stick pans in one day. For most of us, it’s more realistic to replace things over time.
And of course, if you have small kids, it’s pretty difficult to get rid of plastic because that’s what you use to prevent accidents.
What are some non-toxic cleaning tips?
At home, we use baking soda and water or vinegar and water to clean – those perform equally as well as products you’d buy on the market. A good recipe is one part vinegar to one part water – just don’t mix it with chemical cleaners, like bleach, which can create deadly chlorine gas.
If you still want to buy cleaning products, you can look for products designated by the Environmental Protection Agency through their Safer Choice program. We also make sure that our vacuum has a HEPA filter to control dust.
How has your work influenced your community involvement ?
I’ve learned that it’s really important to be engaged in holding the government accountable for these exposures because, for so many of them, you or I can’t do anything about them – only the government can regulate chemicals that make their way into our water, food and products we wear and put on our bodies. We should be able to go into a store and purchase an item and know that the government has made sure it’s safe for us and our families. The burden can’t be on consumers to navigate all of this. That’s why I also register to vote – that’s the other thing I do consistently.
Finally, be sure to learn more about the Global Plastics Treaty via the links included below:
Global Treaty to End Plastic Pollution
https://www.worldwildlife.org/pages/global-plastics-treaty
and
Global Plastics Treaty
https://www.globalplastictreaty.com
Sign the Global Plastics Treaty Petition at:
https://action.earthday.org/global-plastics-treaty
References
Bose P. These simple diet tweaks could slash microplastics in your body. News Medical Life Sciences. March 9, 2025. Available at: https://www.news-medical.net/news/20250309/These-simple-diet-tweaks-could-slash-microplastics-in-your-body.aspx
Fabiano N, Luu B, Puder, D. Human microplastic removal: what does the evidence tell us? Brain Medicine. March 4, 2025:doi:10.61373/bm025c.0020
González LL. I’m a microplastics researcher. Here is how to limit their exposure. Dr. Tracey Woodruff, University of California at San Francisco (UCSF). February 24, 2024. Available at: https://www.ucsf.edu/news/2024/02/427161/how-to-limit-microplastics-dangers
Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Medicine. 2017;15(1):23. doi: 10.1186/s12916-017-0791-y.
Koslov M. Your brain is full of microplastics: are they harming you? Nature News. February 11, 2025. Available at: https://www.nature.com/articles/d41586-025-00405-8
Kwon J-H, Kim J-W, Pham TD, et al. Microplastics in Food: A review on analytical methods and challenges. Int J Environ Res Public Health. 2020;17(1):6710. doi: 10.3390/ijerph17186710.
Microplastics: Are we facing a new health crisis – and what can be done about it? World Economic Forum. February 19, 2025. Available at: https://www.weforum.org/stories/2025/02/how-microplastics-get-into-the-food-chain/
Nihart, A.J., Garcia, M.A., El Hayek, E. et al. Bioaccumulation of microplastics in decedent human brains. Nature Medicine. 2025;31:1114–1119. https://doi.org/10.1038/s41591-024-03453-1
Winiarska E, Jutel M, Zemelka-Wiacek M. The potential impact of nano- and microplastics on human health: Understanding human health risks. Environmental Research. 2024;251(Pt 2):118535. doi: 10.1016/j.envres.2024.118535