How To Cut Back On Microplastics – Without Overhauling Your Life

What are microplastics – and where are they hiding? 

Microplastics are plastic particles smaller than 5mm – often microscopic – that come from the breakdown of larger plastic waste, synthetic fabrics, packaging, and even personal care products. “We mostly encounter them through food, water and even the air indoors,” explains Natasha Evans, a nutritional therapist. “Synthetic materials, household dust, plastic packaging – these are the silent, daily contributors we rarely think about.”

Caroline Redmond, a naturopathic nutritionist, agrees. “Think about your morning routine – brushing your teeth with plastic bristles, applying silicone-rich foundation, putting on polyester underwear, eating breakfast from plastic-wrapped groceries. All before you’ve left the house. We need to face the reality that our modern lifestyle – even when it looks clean or minimalist – is deeply plastic heavy.” 

What does this mean for our bodies? 

They might be tiny, but the impact plastics are having – on our hormones, immune system and environment – is anything but. “The body didn’t evolve to handle plastics,” says Caroline. Microplastics act like sponges for toxic chemicals and heavy metals, adds Natasha. “Once in the body, they can trigger inflammation, oxidative stress, and possibly even impact how our cells function.”

They may also interfere with hormones. “Some microplastics are shaped in a way that’s similar to hormones like oestrogen,” says Caroline. “Because of this, they can trick the body into thinking they’re real hormones. These fake signals can attach to places in the body meant for real hormones and mess with how our body controls hormone levels. Over time, this can confuse the body’s natural systems, and affect how hormones are made and used.”

For Natasha, the kitchen is where the biggest changes can happen. “Anything in the kitchen you’ll probably end up ingesting at some point. Swap plastic Tupperware for glass or stainless steel storage containers,” she says. “Never heat plastic as this causes microplastics to leach into food. If you use a microwave, ensure food is in a non-plastic container before heating, or heat on the hob or oven instead.” Also be wary of silicone spatulas and plastic kitchen tools. “When you cook, these utensils can leach tiny particles directly into your food,” says Caroline. Instead, look for stainless steel, wood or bamboo kitchen tools. 

Reusable doesn’t always mean plastic-free. Caroline points out many water bottles and coffee cups still contain plastic liners, which are particularly concerning when exposed to heat. “If you’re heating up your lunch in a plastic container every day, drinking from a plastic water bottle or getting takeaway coffee in a disposable cup, you’re regularly exposing yourself to microplastics,” says Caroline. “Those thin plastic linings in disposable coffee cups can shed particles into your drink – especially with heat involved.” Invest in a stainless-steel water bottle, a reusable coffee cup and glass Tupperware. “Your price per use will be great in the long run, and you’ll be cutting back on a significant source of plastic ingestion,” she says.   

Even if you’ve long ditched microbeads, microplastics still appear in many cosmetic formulas – hidden behind names like polyethylene, polypropylene and nylon. “And because your skin is absorbent, what you apply topically has the potential to enter your system,” Caroline says. Sheet masks and single-use wipes are also culprits, especially those made from synthetic fibres. Caroline suggests scanning your products with the Yuka app, and prioritising brands that package in glass. Both experts recommend Tropic Skincare for its clean ingredients, thoughtful packaging and recycling scheme. 

Microfibres from synthetic clothing are one of the most significant – and surprising – contributors to our daily microplastic intake. “Every time you wear or wash polyester, nylon or acrylic, you’re shedding plastic particles,” says Natasha. “Even brands marketing themselves as sustainable, by repurposing bottles into leggings, may be contributing to the problem.” Natural fibres like organic cotton, wool, silk and linen are far safer choices. Caroline recommends slowly curating your wardrobe around these staples, with brands like  PACT Organic,  Pangaia and Organic Basics offering elevated basics with a conscience. “It’s not about guilt,” she says. “It’s about curiosity – and a more mindful approach to what you put on your body.” 

Tap water may seem clean, but both Caroline and Natasha highlight recent research confirming the presence of microplastics even in UK supplies. Add in ageing plumbing and environmental pollution, and a filter quickly becomes more than just a nice-to-have. Caroline rates the Phox or Water2 filter systems, which slot easily onto your tap and remove far more than just plastic. Air is another hidden vector – especially in urban settings, where dust carries fibres from tyres, textiles and packaging. A compact air purifier, such as those by  Amazing Air, can be a game-changer in your bedroom or workspace. 

Your tea might be organic and fairtrade, but if it’s sealed in plastic, it could be undermining your efforts. “Many conventional tea bags use plastic adhesives that release particles into boiling water,” Natasha explains. Instead, look to brands like Clipper and Pukka, which use plastic-free bags. For the purists, loose-leaf tea in a stainless steel strainer remains the gold standard. And if your kettle is plastic, it may be worth upgrading to a glass or stainless version, especially if you boil water several times a day. 

You might not give a second thought to touching receipts, but most are coated in microplastics, which your skin absorbs. “This is such a simple exposure to avoid,” says Caroline. “Just say no if you don’t need one, or ask for a digital version.” 

Even the most minimalist cleaning cupboard can be a microplastic minefield. From fragranced sprays in plastic bottles to sponges made of synthetic fibres, everyday cleaning habits can carry hidden risks. For a cleaner approach to cleaning, both experts recommend Purdy & Figg, whose natural essential oil sprays come in refillable glass bottles. Natasha also likes Seep for compostable sponges and Smol for laundry products with more transparent ingredients. “Even your dishwasher tablets can contain plastic,” she warns. “It’s always worth checking.” 

“You don’t need to overhaul your life overnight – just bring awareness to where your biggest daily exposures are and make small, conscious swaps,” says Caroline. “If something’s about to run out – a face cream, your water bottle, your Tupperware – choose a better version when you replace it. Start with what you use the most.” Natasha adds that the benefits can be surprisingly fast: “Once you reduce your exposure, studies suggest the body begins clearing some microplastics pretty quickly.”  

For more from the experts, visit TANITFERTILITY.COM & NENUTRITION.CO.UK