From the bag holding our breakfast cereal to the tube of toothpaste we brush our teeth with, our lives are full of plastic. But concerningly, a growing body of research is finding that all these products shed little bits of plastic called “microplastics” that we’re breathing, eating, and drinking. Scientists now estimate we could ingest up to a credit card’s worth of plastic in a week. Worse, studies are showing they pose clear risks to our health. 

As plastic is now everywhere in our lives, we will only stop this growing crisis with collective action toward strong policies and regulations. To that end, Food & Water Watch is petitioning the Environmental Protection Agency (EPA) to start monitoring microplastics in our public drinking water — a first step to pave the way for drinking water regulations. 

However, we can also take individual actions right now to reduce our exposure to this dangerous pollutant. 

Because of environmental contamination, some studies estimate that our diet may be a main source of exposure, including food groups like meat, fish, fruits, and vegetables. However, it’s hard to know how many microplastics a particular food has, as it varies depending on where it’s grown, what it’s exposed to, the types of farming practices, and more. While changing your diet may help reduce your microplastic intake, we have focused our recommendations on clearer options.

Here are five things you can do to help reduce your exposure to microplastics: 

1. Drink tap water, not bottled

Studies have proven that single-use plastic water bottles can expose us to more microplastics. Drinking bottled water can add around six times more microplastics in your system compared to just tap water. 

More recent studies have even found excessive amounts of nanoplastics, plastic particles tinier than microplastics, in U.S. bottled water. While tap water does contain microplastics, bottled water contains much more. 

What can’t be filtered out of drinking water by treatment plants could be removed using at-home, point-of-use water filters with NSF/ANSI 401 certification. Boiling tap water has also been linked to reduced microplastic ingestion. 

And it doesn’t just stop at drinking tap water. Plastic cups leach microplastics into your drinks, particularly when hot. When possible, opt for glass or steel over plastic cups and reusable bottles. 

2. Dine in and avoid plastic containers, utensils, and cutlery 

Plastic takeout containers have been shown to contaminate food with microplastics. Dine in when possible or opt to cook a meal at home. 

All sorts of plastic utensils and materials have been linked to increased microplastic exposure in the kitchen. These include common kitchen items in contact with your food, such as cutting boards, whisks, spoons, jugs, and pans coated with PTFE. 

Instead, use wooden, stainless steel, ceramic, or glass alternatives. When choosing what ingredients to cook with or to eat, avoid food packaged in plastic such as fresh food in plastic film or chips in plastic bags; just opening these items generates microplastic pollution in your food. 

3. Avoid extreme temperatures when using plastic containers

Be careful of how you store and use plastics. Multiple studies have shown that microwaving and heating plastic helps release significant amounts of microplastics in our food and drinks. These numbers range from millions of microplastics to billions of nanoplastics. 

One study also suggests that even long-term cold storage in the fridge or freezer can help release micro- and nanoplastics. Examine how long you need to expose something to heat and cold and, when possible, use microwave-safe ceramic or glass.

4. Avoid plastic as much as you can

Remember, microplastics can come from larger plastic objects and how they’re used, worn down, and degraded. Synthetic fabrics like polyester, nylon, and spandex can shed microplastics while being worn, washed, or dried. Plastic toys can expose children to microplastics when they play with them. Avoid plastic, especially for objects you and your family use regularly, and seek natural and longer-lasting alternatives.

If you can’t replace plastic items, you can still reduce your microplastic exposure. For example, washing your food ingredients, taking care not to wear down your plastic items, and cutting unnecessary uses and washes of some plastic items can help.

5. Fight fossil fuel-driven plastic production

At the end of the day, we can’t avoid microplastics without stopping them at the source: fossil fuel-driven plastic production. A main ingredient of almost all plastic is derived from fossil fuels, especially fracked gas here in the U.S. 

The intertwined fossil fuel and plastic industries are responsible for this crisis. Plastic producers created a market for single-use, disposable plastics in the mid-1900s and taught people to throw them out. They’ve since pushed the myth of recycling as the answer to our plastic woes. Now, Big Oil and Gas is doubling down on plastic production as a way to stay alive despite a growing green energy transition. 

To address microplastics at the root, our leaders must rein in frackers and plastic makers. We need to stop fracking and move toward a fossil-free future. You can get involved in local campaigns to stop the build-out of fossil fuel infrastructure and hold climate polluters accountable.  

Join Us in Fighting Microplastic Pollution!

While microplastic exposure is inevitable and individual changes may seem small, these actions can go a long way toward reducing exposure and the associated harm to your health.

Ultimately, though, we know all these options aren’t accessible to everyone. Often, plastic-packaged processed foods are cheaper than fresh produce. Buying a whole new plastic-free wardrobe just isn’t possible for many.

To protect everyone from microplastic exposure, we need bold policy changes. And you can join us in fighting for these changes! One concrete step is to monitor for microplastics in drinking water. 

We’re calling on state governors to champion this issue and send a formal petition to the EPA asking for microplastics to be included in the next round of nationwide testing of unregulated contaminants. If we can get at least seven to do so, the agency must take action. This will build public awareness about this threat and jumpstart the process of getting these plastic pieces out of our water.