Microplastics and Your Health: How Diet Can Protect You from Plastic Pollution

Scientists continue to investigate how microscopic pieces of plastic—microplastics—can enter our diets, environment, and ultimately, our bodies. Oceans, for example, are full of plastic. Microplastics skim along the surface of the water and become part of the diet of sea creatures at every level of the food web. In humans, the bioaccumulation of plastics from water bottles and other sources has become a significant concern for human health. Scientists and consumers alike worry about the mental and physiological effects of microplastics.

As the research continues to unfold, you can take steps to understand the potential impacts on your health, reduce your likelihood of microplastic bioaccumulation, and modify your eating and drinking habits to start combating the potential health risks. By focusing on certain micronutrients and food preparation methods, this article explores how to take a more active role. 

What Are Microplastics?

Plastic doesn't break down, at least not on a reasonable timescale compared to human lives. But it doesn't just sit still, either. Instead, plastic goods physically tear or shear apart into smaller and smaller pieces of plastic. Eventually, these pieces become too small to easily see.

Microplastics are fragments of plastic that are 5 millimeters or smaller. Particles this size can become part of food and even beverages without us noticing. They may pass through our stomachs, be absorbed by our intestines, and confound our body's waste systems. Microplastics have been known to even bioaccumulate in our livers and brains because our bodies don't have mechanisms to remove them. 

Primary Microplastics

As you learn more about the effects of microplastics and the potential steps you can take to mitigate your own risks, it's important to distinguish between different types of microplastics. Primary microplastics are intentional—they're microbeads or small pellets that manufacturers melt down or compress into extruded or molded plastic goods. These primary plastics can be dangerous if companies don't control and dispose of them properly, but they're not the largest risk. 

Secondary Microplastics

Secondary microplastics are what most people mean when they're discussing environmental and health concerns. They're the unintentional fragments and fibers that come from plastic trash. Some of these secondary microplastics come from consumer goods, like plastic water or soda bottles, old toys, and plastic bags. A great deal more comes from industrial trash: fishing nets, manufacturing waste, and fibers from producing nylon and polyester.

Microplastics have been known to enter our lungs when we breathe in air filled with fibers or particulate matter, whether we're near the sea or in the middle of the city. It also enters our bodies from ultra-processed, processed, and now even whole food sources. While this sounds scary, scientists don't yet know the full impact of microplastics on human health. Here's what scientists have uncovered so far: 

• Microplastics may be making animals more prone to infections.
• Microplastics are associated with cellular damage, inflammation, and poor immune system function.
• Microplastics may cause damage to the reproductive, respiratory, and digestive systems. 

How Widespread Are Microplastics in Our Environment and Food Chain?

Microplastics are everywhere, and that's no exaggeration. The tiny particles have even become part of the water cycle, so remote mountaintops far removed from manufacturing plants and shopping malls still have traces of plastic across the landscape. Along with being everywhere around the world, they're also virtually everywhere within our bodies. Scientists can find them in patients' and test subjects' hearts, livers, brains, and breast milk. 

Similarly, microplastics are widespread across the food chain. Sea creatures consume a lot of microplastics, and just like metals accumulate in larger carnivorous fish, microplastics are also known to accumulate. Produce picks up microplastics and nanoplastics from the soil, the water, and artificial fertilizers. Apples tend to have more microplastics than lettuce. Chicken eggs often have microplastics, especially in the yolk, with the most likely common plastic being polyethylene.

Health Risks Associated With Microplastic Exposure

The sheer inescapability of microplastics can be scary. But it's important to remember that the health effects aren't fully known, and understanding the limits of what we know can help you create a diet that's good for your body and peace of mind. These are the health risks associated with microplastic exposure: 

• Overexposure may be linked to cancer and heart attacks. 
• Having excessive microplastics in arterial plaque may make that plaque harder to counteract, potentially playing a role in more strokes and cardiovascular complications. 
• Microplastics may irritate and inflame the gastrointestinal tract. 
• Microbiomes can be compromised or negatively altered by microplastics. 
• Inhaled microplastics could cause oxidative stress and inflammation in the respiratory system.
• On the cellular level, nanoplastics may cause mitochondrial damage.

But along with these concerns, the science community doesn't have a full understanding of how our bodies are combating microplastics. For example, scary statistics about the amount of microplastics consumed don't tell us about microplastics absorbed. There's also more and more information about how dietary fiber, exercise, and water can bolster our bodies' natural filtration capabilities. All this is to say the science can be alarming—but it can be reassuring, too. 

The Role of Diet in Combating Microplastic Effects

There are some steps people can take that may reduce microplastics. For example, you can filter your water, avoid thin plastic containers for hot beverages, and use non-plastic takeout containers. But these may have only a partial effect on your rate of microplastic bioaccumulation. Instead, it may be even more important to find dietary changes that can fight back against the effects of microplastics. 

Now that scientists have identified health ramifications associated with microplastics—impacted gut microbiome, inflammation, and immune system depression—individuals can change their diets to prioritize food and drink that are associated with improving gut microbiome, reducing inflammation, and bolstering immune system health. 

Before you can search for the foods most associated with these positive health outcomes, it can be helpful to know what types of food compounds and chemicals to prioritize. Scientists have done a lot of research into the potential effects of these dietary elements: 

Antioxidants

Antioxidants are molecules in food, such as Vitamin E and Vitamin C. Plants contain many different antioxidants that can mitigate the harmful effects of free radicals on a cellular level. Free radicals are associated with cancer, heart disease, and chronic conditions.  Antioxidants may protect cell membranes and have been shown to reduce inflammation. 

Anti-Inflammatory Compounds

Inflammation is associated with heart disease and cancer. Anti-inflammatory compounds like polyphenols and omega-3 fats can control the production of pro-inflammatory cytokines, reduce organ damage, and ensure the smooth functioning of cells to reduce the risk of inflammation in the first place. 

Detoxifying Agents

Detoxifying agents are chemicals like enzymes that help transform potentially toxic substances into neutralized or less harmful compounds. 

Fiber

Fiber in general can help promote a healthy gut microbiome, and consuming the recommended amount of daily fiber is associated with lower risks of colon cancer. Preliminary studies indicate that fiber can help physically block some microplastics from being absorbed and can strengthen the gut lining to also reduce the risk of unwanted absorption.

Foods That Protect Against Microplastics

Focusing on foods that contain these helpful elements—antioxidants, fiber, and anti-inflammatory compounds—can help your body combat the harmful effects of inflammation and microplastic contamination.  Not sure where to get started? Consider superfoods with antioxidants, probiotics, and prebiotics. 

Superfoods that are rich sources of antioxidants are chock full of different micronutrients that support health, low inflammation, and healthy cell functioning, even when you remove microplastics from the equation. Some tasty high-antioxidant foods include leafy greens like kale and spinach, vegetables like red cabbage and beets, berries, and pecans. An easy breakfast could be yogurt topped with berries, slivered pecans, and some spices. You can also make a quick salad of kale, berries, cabbage, and other toppings. 

It's also important to add good sources of fiber to every meal. As a general estimate, many organizations suggest people should aim for 25 to 30 grams of fiber a day, and it's better to have fiber from natural foods than artificial supplements. Consider foods like: 

• Cruciferous vegetables like broccoli
• Beans and legumes
• Nuts and seeds like pecans
• Fruits and berries

You might have noticed a lot of overlap between antioxidant-rich foods and high-fiber foods. Many foods can offer multiple simultaneous dietary benefits. So start by looking for a few foods that pack a big nutritional punch, and then gradually add more over time. 

Laird Superfood's Approach: Nutrient-Dense Foods To Support Your Body

Getting all of the fiber and antioxidants you need to feel more confident about microplastics is important. But if you prefer light breakfasts, are always on the go, or don't have the time to home cook every meal, there are some convenient options you can use to get those nutrients. Laird Superfood is committed to making drink mixes that highlight highly nutritious foods. 

Our Fiber & Protein 10g Bundle has fiber and protein from all-natural sources, including functional mushrooms,  hemp, peas, and pumpkin seeds. You can quickly whip up a drink full of protein, fiber, healthy fats, and plants. 

We also offer a prebiotic Daily Greens powder that can feed your gut microbiome and help it stay healthy, so it can block the absorption of microplastics and fill your microbiome with good bacteria for minimizing inflammation. Ingredients include kale, sweet potato, reishi and other mushrooms, and prebiotic fiber sources like blueberry fiber. And when you want to zero in on supporting your immune system, our Daily Reds powder is full of superfoods with Vitamin C, manganese, and copper.

Nutrient-dense foods can help people fight back against some of the negative health effects associated with microplastics. They also play a crucial role in overall cellular health, lowering inflammation, and promoting good health. 

Practical Tips To Reduce Microplastic Exposure

A combined approach of shoring up your body's natural defenses and reducing overall exposure to microplastics offers more benefits than choosing one strategy alone. The more you can do to reduce your body's continual absorption of microplastics, the better you'll feel (both from greater peace of mind and more control over what is in your body). Here are some practical tips to easily incorporate both strategies: 

Make your drinks at home.

If you're an avid coffee drinker who visits the drive-through every day or you pick up a bottle of juice during lunch, you can still enjoy these treats without the plastic by making your drinks at home. Brewing your morning coffee with a glass pourover jug or French press eliminates the plastic-lined cup and coffee pods. Stirring a serving of functional mushroom coffee or creating an instant Laird latte gives you that same control—even faster. You can even keep daily serving satchets at your office.

Ask about packaging.

Thin, rippable plastic packaging is extremely common, but it's also likely to break down into microplastics. Try to find alternatives, such as reusable grocery and produce bags, or meat cuts wrapped in butcher paper instead of plastic. Also, avoiding plastic takeout containers and switching plastic containers at home for glass ones can limit your plastic exposure.

Find the right source of fish.

Learning about different fishing standards, sources, and companies can help you navigate the market. Fish and seafood contain healthy fats, so you might not want to cut them out entirely. Instead, find brands with sustainable practices, high-quality packaging, and transparent records of noncontamination.

Nutrients for a Healthier Diet and Lifestyle With Laird Superfood

Microplastics can be a scary buzzword, and the science is starting to show that they could be a serious health risk. Making methodical, intentional changes to your diet will help you stay in control. Take steps to minimize sources of microplastics that you either inhale or eat, and increase your consumption of antioxidants, fiber, prebiotics, and healthy, nutrient-rich food. 

At Laird Superfood, we're here to be part of your health journey. Explore our selection of convenient drink mixes, including fiber-forward daily greens, antioxidant-rich daily reds, and functional mushroom mixes for immune health support.

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