Microplastics Are Everywhere

Written By Elizabeth Morris

Here’s What You Can Do

You’ve probably heard about microplastics showing up in water, food, and even the human body. It sounds alarming—but the goal isn’t to eliminate them completely. That’s not realistic.

What is realistic is reducing your exposure and supporting your body in handling what it encounters.

Where Exposure Happens

Most of it comes from everyday sources:

  • Plastic bottles and food containers

  • Heating food in plastic

  • Packaged foods

  • Synthetic clothing and household dust

You don’t need to overhaul your life—just make a few simple shifts.

Easy Ways to Reduce Exposure

  • Use filtered water and drink from glass or stainless steel

  • Avoid heating food in plastic

  • Store leftovers in glass

  • Choose whole foods when possible

Small changes here go a long way.

The Often-Missed Piece: Fiber

Your body is constantly working to eliminate unwanted substances. One of the simplest ways to support that process is fiber.

Fiber helps:

  • Bind to substances in the gut and carry them out

  • Support a healthy microbiome

  • Reduce reabsorption of waste your body is trying to eliminate

In short, it helps your body clear things more efficiently.

Emerging research is beginning to support this. A 2024 scientific review looking at microplastics and human health suggested that dietary fiber may bind to microplastic particles in the gastrointestinal tract and help increase their excretion. In addition, experimental research published in Scientific Reports (Nature Publishing Group) found that certain non-digestible fibers—such as chitosan—can reduce how much microplastic remains in the gut by helping carry it out of the body.

We also see similar effects in human studies on other environmental toxins. For example, recent research on PFAS (“forever chemicals”) has shown that higher fiber intake can lower levels of these compounds in the body, likely by binding them in the gut and preventing reabsorption. While microplastic research is still developing, these findings point in a consistent direction: fiber supports the body’s natural elimination processes.

What to Eat More Of

Focus on real foods:

  • Vegetables

  • Fruits (especially berries and apples)

  • Beans and lentils

  • Whole grains

  • Nuts and seeds

Aim for some fiber at every meal.

The Bottom Line

You don’t need to be perfect. Reduce what you can, support your body, and stay consistent.

Something as simple as eating more fiber is a powerful place to start.

Elizabeth Morris
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Brain Agility