Five Ways to Reduce Microplastics in Your Food

While scientists are still uncovering information about microplastics and their potential to affect human health, one thing is certain: They’re making their way into our bodies. EWG recently reviewed the ways that microplastics are getting consumed through food and we’ve got five tips to cut down on your exposure..

The science around microplastics is not settled. We still have much to learn about where the particles come from and how they infiltrate places they certainly should not be, such as the brain.

Exposure levels can be drastically different from person to person. Our review found a few common routes that microplastics can take via the food we eat.

What we know

Some of the findings may be surprising: Ultra-processed foods, or UPF, typically contain higher levels of plastics than less processed food.

That’s the conclusion of EWG scientist Samantha Romanick, Ph.D., who investigated microplastics contamination in food. She analyzed peer-reviewed studies that used spectroscopic techniques to identify plastic particles by type, size and shape, in food items on store shelves.

Romanick presented these findings in a scientific poster in February 2026 at the University of New Mexico’s Microplastics Exposure and Human Health conference. 

Reducing your exposure to microplastic and nanoplastic particles

Why are microplastics in my food?

Microplastics can contaminate food through a range of production, processing, cooking and preparation methods. Think of bits of plastic from conveyor belts, tubes and packaging that could end up in what you eat. 

Studies also show that food workers’ personal protective equipment, such as hair nets, aprons and gloves, can shed particles that get into food during production. 

Most ingredients in UPF are produced through industrial processes. The more stages of processing food goes through, the more opportunities for microplastics to sneak in. 

In addition to physical processing, UPF ingredients may already be contaminated with additives, including artificial flavors, colors, sweeteners, emulsifiers, thickening agents and other food chemicals.

These substances are manipulated and combined with other additives. Many are designed to be “hyper palatable” and have been linked to health harms such as Type 2 diabetes, cancer, heart disease and other conditions.

It may not be possible to eliminate microplastics completely, since they’re so widespread and there are so many variables. Consumption of microplastics in food depends on factors such as the food’s brand, geographical location where it was produced and sold, and how it was handled. 

So the plastics problem isn’t going to be solved overnight. In the meantime, these tips can help lower your exposure to microplastics in food.

1. Take care with hot drinks

Studies have shown hot beverages served in single-use paper or plastic cups or with plastic tea bags release more plastic particles than non-plastic alternatives. 

Consider bringing your own container to the coffee shop to lower your exposure to microplastics from this source. If you have time, sip from the cafe’s ceramic mug. 

Or save time and money by making your drink at home. Paper tea bags are better than plastic mesh, but your best option is brewing loose leaf tea rather than using packaged tea. 

2. Avoid bottled water 

You may have heard this one before, but it bears repeating: If you frequently drink from disposable plastic bottles, consider safer alternatives. In a 2022 study, French scientists found microplastics in seven out of nine bottled mineral waters tested. 

Other studies have found that just one twist of the cap on a single plastic bottle can produce up to 500 microplastic particles. And a more recent study found millions of nano-sized plastic particles originating from the bottle, cap and even the nylon filters in reverse osmosis systems.

Filtered water in a reusable bottle is the better choice whenever possible. If you have no choice, try to keep plastic bottles out of the sun and in a cool, dry environment to avoid the degradation that heat can cause. 

3. Wash your rice

One study tested the plastic content in various rice, including white, brown, basmati and jasmine. Researchers also compared dry to instant cooked varieties. The study showed that the instant cooked rice contained more plastic particles, likely from the cooking and food preparation processes, compared to packaged dry rice varieties. 

The study also found that washing rice prior to cooking removed plastic contaminants, regardless of what material the rice was packaged in. As a bonus, it also removes other contaminants, in addition to starches. 

4. Select seafood carefully

When shopping for seafood, go for the raw fish rather than breaded or pre-cooked options.

One study looked at 16 protein sources, including fresh-caught seafood, store-bought seafood, poultry, beef, pork and vegan meats. More processed meat, meaning meat that undergoes more processes such as breading, packaging and mixing, typically has more microplastics. Breaded shrimp had the most plastic particles, while wild-caught Alaskan seafood had the least. 

5. Food preparation at home 

Try to avoid heating or freezing food in plastic containers. One study showed that when there’s a big temperature swing of any kind, plastic can degrade, especially if the container wasn’t designed for microwaves or freezers. 

Although many plastic containers claim to be microwave- or dishwasher-safe, that just means they won’t melt, not that the plastic won’t degrade into your food. 

Glass containers help you avoid this possibility. But many people use plastic containers to preserve their leftovers, since they’re cheaper and much more readily available.

If possible, put your food on a plate before heating it in the microwave. And hand wash the plate with warm water rather than using the dishwasher. Not only does this gentler treatment keep microplastic leaching to a minimum, but it also increases the container’s lifespan. 

Cutting with a knife on plastic cutting boards can also cause microplastics to shed, so using non-plastic boards may help with reducing your exposure.