Importance Score: 75 / 100 🔴
A recent study from the University of California, Los Angeles (UCLA) reveals the presence of microplastics in chewing gum. The research, detailed in “Chemistry for Life,” indicates that both natural and synthetic gum varieties release microplastic particles into the mouth during chewing. Analyzing ten different chewing gum brands, scientists discovered that all contained microplastics. The study reported an average release of 100 microplastic particles per gram of gum, with some samples reaching as high as 600 particles per gram.
Concerns about microplastics are rising, especially given estimates suggesting humans ingest between 39,000 and 52,000 microplastic particles annually. This number escalates to 74,000 to 121,000 when considering inhaled particles. The pervasive nature of microplastics is further highlighted by a separate study discovering a plastic spoonful’s worth of these tiny plastic fragments in human brain tissue, raising questions about the potential health impacts of microplastic exposure.
To understand the implications, we consulted a family physician to discuss what constitutes a “safe” level of microplastics, identify food sources with the highest concentrations, and explore strategies to minimize microplastic intake.
Microplastic Exposure: Defining Safe Levels
Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, stated via email, “There is no officially determined ‘safe’ or ‘unsafe’ threshold for microplastic consumption. It is prudent to aim for the lowest possible level of exposure.”
Microplastics can infiltrate our food supply through contamination during cultivation, raising, or processing. Dr. Mercola explained that agricultural practices like using plastic mulch and seed coatings, along with irrigation using contaminated water, contribute to microplastic contamination in food. Furthermore, plastic packaging, utensils, and containers represent additional sources.
The U.S. Food and Drug Administration (FDA) maintains that current evidence does not indicate that microplastic levels in food pose a risk to public health at this time. However, minimizing passive microplastic consumption remains a prudent goal. Below are common food categories known to contain microplastics and actionable steps to reduce your plastic intake.
Top Foods in Your Diet Susceptible to Microplastic Presence
Seafood
A primary pathway for plastic particles to enter our food chain is through single-use plastics that degrade and pollute waterways and soil. Upon reaching oceans, these plastics contaminate seafood.
Dr. Mercola explained, “Microplastics are ingested by plankton and mistaken for nourishment by fish and shellfish. These minute particles accumulate in the flesh, ultimately ending up on our plates.”
A recent Portland State University study analyzed 182 seafood samples and detected various types of microplastics in 180 of them. Microfibers were the most prevalent form of microplastic identified, but other types also contaminate our oceans.
Tea Bags
Polypropylene, a type of plastic, is frequently used in the production of tea bags. Even paper tea bags may contain microplastics. When these bags come into contact with hot water, microplastics can be released into the tea.
Researchers at the Autonomous University of Barcelona discovered that polypropylene tea bags can release billions of plastic particles, while nylon and cellulose tea bags can release millions when steeped in hot water.
Reducing Microplastic Intake from Tea
How to minimize exposure: Continue enjoying tea by switching to loose-leaf tea and using a stainless steel diffuser for a microplastic-free beverage.
Rice
Rice is another food item prone to microplastic contamination. A University of Queensland study revealed that a half cup of rice contains 3 to 4 milligrams of plastic. Instant rice packets exhibit even higher levels, reaching 13 milligrams.
Reducing Microplastic Intake from Rice
How to minimize exposure: Washing rice before cooking can reduce plastic contamination by 20% to 40%, according to the study. It is important to note that filtered water was used for rinsing in the research.
Salt and Sugar
Adding salt to meals can also introduce unintended microplastics. Salt is ubiquitous in our diets and essential for bodily functions. However, a study indicated that 90% of 39 salt brands sampled globally contained microplastics, likely stemming from environmental pollution and plastic use during production and packaging. Microplastics have also been detected in sugar.
Reducing Microplastic Intake from Salt and Sugar
How to minimize exposure: Opt for salt and sugar packaged in glass or cardboard containers to reduce microplastic exposure.
Bottled Water
Bottled water is a widely recognized source of micro and nanoplastics. One study estimated approximately 240,000 plastic particulates per liter of bottled water. Polyethylene terephthalate (PET) plastic, commonly used in water bottles, is a primary contributor. Physical stress from squeezing or heat exposure can cause plastic particles to detach. PET is not the sole nanoplastic type found in plastic water bottles.
Reducing Microplastic Intake from Bottled Water
How to minimize exposure: Drinking tap water from stainless steel or glass containers can significantly decrease the risk of plastic particle ingestion.
Honey
Even honey, even when packaged in glass jars, can contain microplastics. Microplastic fibers can originate from bees and environmental pollution. Research investigating the presence of microplastics in beehives suggests bees contribute to the dispersal of microplastics through honey.
Reducing Microplastic Intake from Honey
How to minimize exposure: Purchasing honey from local beekeepers who often employ more natural and sustainable harvesting practices may lower the risk of microplastic contamination.
Fruits and Vegetables
Fruits and vegetables are vital for a balanced diet, yet they can also harbor microplastics. A study examining fruits and vegetables identified apples as the most contaminated fruit and carrots as the most contaminated vegetable. This contamination can occur through several routes.
Dr. Mercola noted, “Studies show plants can absorb micro- and nanoplastics from soil through their root systems, leading to contamination of edible parts.”
Plastic packaging used in grocery stores to maintain freshness can also contribute. While the FDA states there is insufficient evidence to confirm microplastic migration from food packaging into food, Dr. Mercola recommends minimizing exposure as a precaution.
Reducing Microplastic Intake from Fruits and Vegetables
How to minimize exposure: Thoroughly wash fruits and vegetables, peel them when possible, and choose local or organic produce.
Proteins
A recent Ocean Conservancy study found that 88% of vegetable and animal protein sources contained some level of microplastics. Highly processed proteins, like plant-based alternatives, fish sticks, or chicken nuggets, exhibited the highest concentrations, suggesting food processing contributes to microplastic contamination. Breaded shrimp averaged 300 microplastic pieces per serving, while plant-based nuggets contained approximately 100.
Besides processing, animal feed and the environments where animals are raised can introduce microplastics into protein sources. Plant-based alternatives can be contaminated via soil or irrigation.
Choosing Protein Sources Mindfully
How to navigate protein choices: More research is necessary to fully understand the precise levels and health impacts of microplastics in protein. Protein is essential for bodily functions, so ensure adequate intake from various sources while research continues.
Health Implications of Microplastics in Food
Do all foods contain microplastics? Definitive answers require further investigation. However, ongoing research is crucial to fully understand the health consequences of consuming microplastics through food. While long-term health effects are still under scrutiny, Dr. Mercola advises vigilance and minimizing microplastic exposure whenever feasible.
Dr. Mercola explained, “Ingested microplastics have been found to accumulate in the circulatory system and various organs, including the brain, potentially causing inflammation and tissue damage.”
Other possible adverse effects include hormonal imbalances due to endocrine-disrupting chemicals present in plastics. Microplastics can also absorb environmental toxins, introducing them into the body.
Although no established safe level for microplastics exists, and complete avoidance is currently impossible, reducing exposure where practical is advisable.
Expert Recommendations for Minimizing Microplastic Intake
Implement these tips to reduce your microplastic consumption:
- Moderate shellfish consumption: Shellfish like mussels, oysters, and scallops tend to have higher microplastic levels, so consume them in moderation.
- Avoid plastic food storage containers: Dr. Mercola emphasizes this due to “plasticizing chemicals” in plastic. BPA and phthalates, endocrine disruptors, can migrate from plastic to food, particularly fatty foods as they are fat-soluble. Opt for glass containers for fatty foods; dry foods can be stored in plastic if needed.
- Reduce consumption of plastic-wrapped foods: While challenging, aim to minimize purchases of foods wrapped in plastic where possible.
- Replace plastic kitchen utensils: Plastic utensils, from stirring spoons to cutting boards, can contribute to microplastic ingestion. Replace any plastic items that contact food with ceramic, glass, stainless steel, or wood alternatives.
To address broader microplastic pollution, consider installing a filter in your washing machine to capture microfibers before they enter water systems. The PlanetCare 2.0 microfiber filter is an example of such a product.
Our understanding of microplastics and their long-term health effects is still evolving. While the prevalence of microplastics in food may be concerning, it should not discourage a healthy diet. A balanced diet rich in protein, fruits, and vegetables remains essential for overall health, regardless of microplastic presence.