Six ways to reduce exposure to microplastics at home

11 Apr 2026, 14:27 by Muhibat Sulaimon · TheCable Lifestyle

Microplastics and nanoplastics have long been recognised as environmental hazards due to their widespread presence and impact on ecosystems. However, recent studies have shown that beyond the environment, they also pose potential health risks, as they have been detected in water, food, and even human blood.

Microplastics are plastic particles smaller than 5mm, while nanoplastics are even smaller fragments. They can originate from the breakdown of larger plastic waste or from industrial products.

Research suggests that these particles may contribute to digestive issues and toxic exposure, with evidence of their accumulation in the human body.

Studies have found microplastics in various tissues, including the blood, placenta, lungs, reproductive organs, and faeces, with a study indicating higher levels in females.

There are also concerns about their link to chronic inflammation, oxidative stress, DNA damage, and metabolic disruption. Some studies have further associated their presence in blood vessels with an increased risk of heart attack, stroke, and mortality.

With these growing concerns, reducing exposure to microplastics has become increasingly important. Here are simple ways to limit their presence at home.

Cut down on bottled water

It may seem difficult, but reducing reliance on bottled water is achievable, especially considering the potential health risks.

A 2021 study found that repeatedly opening and closing plastic bottle caps can significantly increase the amount of microplastics in the water. Each twist can release hundreds of tiny plastic particles into the liquid.

Where possible, opt for alternatives such as glass or stainless steel containers instead of plastic bottles.

Get a water filter or filter water naturally

With bottled water posing its own risks, many people may turn to tap water as an alternative. However, studies have found microplastics in tap water across several countries, suggesting it is a widespread issue.

Switching from bottled to tap water can still help reduce exposure to plastic particles. To further minimise risk, it is advisable to use water filters that are specifically designed to remove microplastics.

For those who may find filters expensive, boiling tap water before drinking has also been shown to help reduce microplastic content.

Avoid storing food in plastic

Storing food in plastic containers can increase exposure to microplastics, especially when the containers are old or scratched.

Over time, tiny plastic particles can leach into food and drinks. A study showed that everyday actions such as cutting, tearing, or twisting plastic items like plastic containers or bags can release up to 250 bits of microplastic per centimetre.

To reduce exposure, consider using glass, stainless steel, or ceramic containers for food storage. These alternatives are more durable and less likely to release harmful particles.

Don’t heat plastic

Heating food in plastic containers can increase the release of microplastics and harmful chemicals into food. When exposed to high temperatures, plastic materials can break down more easily, allowing tiny particles to mix with what you eat.

A study found that microwaving plastic containers for just three minutes could release up to 4.22 million microplastic particles and 2.11 billion nanoplastic particles from a single square centimetre of plastic. Even storing food in these containers in the fridge can release millions to billions of particles, but over a longer period of about six months.

Putting hot drinks in disposable plastic cups can also release microplastics. A study found that polypropylene cups holding hot water at 50°C (122°F) released the highest amount of these particles, while cold drinks caused less contamination.

Researchers observed that the heat damaged the inner surface of the cups. They estimated that a person who uses disposable plastic cups once or twice a week could ingest between 18,720 and 73,840 microplastic particles in a year.

To reduce exposure, transfer food to glass, ceramic, or stainless steel containers before heating.

Use wood or bamboo cutting boards

Plastic chopping boards can release microplastics every time you cut food on them. One study estimated that each slice could generate between 100 and 300 microplastic or nanoplastic particles per millimetre of cut.

Another 2023 study found that polyethene boards could release 7.4–50.7 grams (0.26–1.8 ounces) of microplastics in a year, while polypropylene boards could release about 49.5 grams (1.7 ounces) annually.

The study also noted that microplastic release varies depending on the chopping style and board type. If this much plastic were released consistently, a board would start to wear out after a few years.

Switching to wood or bamboo boards can reduce this exposure, as they don’t shed plastic particles.

Clean your air

Microplastics don’t just come from food and water; they can also be in the air we breathe.

Dust and tiny plastic fibres from clothing, carpets, and household items can float around and settle in your home, increasing your exposure.

Using air purifiers with HEPA (High-Efficiency Particulate Air) filters can help trap these particles, while regularly dusting and vacuuming with a HEPA-equipped vacuum reduces the amount of airborne microplastics.

Copyright 2026 TheCable. All rights reserved. This material, and other digital content on this website, may not be reproduced, published, broadcast, rewritten or redistributed in whole or in part without prior express written permission from TheCable.

Follow us on twitter @Thecablestyle