Can We Combat Microplastics with Nutrition?

Posted: June 30, 2025 | By: Shanon Peckham

Bad news first: Everything about our world, including the air, water, and food we rely on to survive, is full of microplastics. These fragments of discarded water bottles, synthetic-fiber clothes, building materials, lipstick tubes, tires, and other familiar single-use items break down into teeny, tiny pieces and make their way into our bodies, where they accumulate and can wreak havoc on pretty much every system in our bodies. Recent studies show they may be contributing to poor fertility outcomes, heart disease, metabolic disorders, general inflammation, and unhealthy levels of toxic chemicals in the body, to name just a few side effects.^1,2,3,4

Good news for the future! While we can’t avoid them altogether, there are quite a few ways we can mitigate the prevalence and damage of microplastics, especially through our dietary choices. Today, we’re exploring what the current research says about what foods are safer to eat, which to avoid, and even some options that will help you combat the disruptive health effects of microplastics.

What to avoid

While this area of study is relatively new and ongoing, new research offers a few helpful leads for us! Some scientists recommend buying farmer’s market produce and sticking with non-plastic storage options for your weekly meal prep. Locally-sourced, minimally-processed produce is reportedly less likely to be exposed to as many pesticides and/or plastic as store-bought versions,^5,6 while pure glass, ceramic, metal, wax, or organic fiber storage options provide an easy solution to microplastic shedding – a process that happens with pretty much any plastic container or product you use, especially when you heat it up.^5,7 Bonus: you can put glass, metal, and ceramic containers in the oven!

Single-use water bottles, though convenient, are one of the biggest sources of microplastics you can ingest day to day. According to recent research, a liter of bottled water can contain 240,000 (or even as high as 370,000) pieces of plastic!^8,9We totally understand if that number makes you want to immediately throw out your whole pallet of bottles, but wait! Rather than waste precious water, you can boil/filter (reverse osmosis will do the best job) and store it in glass/metal bottles to reduce the amount of plastic you’re drinking every day.¹⁰ If you don’t want to hassle with that, why not add it to your emergency pantry?

Need help making room in your pantry? We’ll help you reorganize and consolidate: How to Reuse and Upcycle Your Supplement Containers

Nutrition that can help

Microplastic shedding and contamination can’t be stopped at scale (for now), but we can mitigate the damage to our bodies by being intentional about what we put on our plates. There are a few foods that rank higher and lower in microplastics to consider. According to one study, fruits like apples contain higher levels of microplastics than vegetables like carrots.¹¹ Other research revealed Himalayan pink salt, tea bags, rice (unwashed and instant, especially), and shrimp to be high in microplastics,^12,13,14,15 while lettuce, chicken, and tofu contain lower amounts.^11,16

In addition to changing up a few of our eating habits, supplemental nutrition can also play an important role. Researchers have identified several different categories of nutrients that can help lessen the damage caused by microplastics: Antioxidants, Fiber, and Probiotics.

Antioxidants, a longtime Youngevity favorite fueled by the power of plants, have many potential benefits; they can protect our cells from oxidative stress, accelerated aging, and free radical damage caused by pollutants/toxins and environmental stressors.¹⁷ According to new research, they also appear to offer protective effects for the reproductive system, helping to counteract microplastic-induced damage.¹⁸ Fiber really does “clean you out”, as the saying goes; since it can’t be digested/absorbed by your body, it can help flush out unwanted toxins (like microplastics) and chemicals (like PFAs), keeping them from absorbing and spreading.^19,20 In addition to a fiber-rich diet, probiotics may also promote better microplastic removal and strengthen your body’s natural detox process/immune response through the gut microbiome.^21,22

We hope this article empowers you with the helpful info you and your loved ones need to de-plastic your plates as much as possible for a happier, healthier you!