Microplastics are everywhere—but most people don’t realize how often they come into contact with them. These tiny plastic particles show up in everyday things like food, water, clothing, and household products, making them nearly impossible to avoid completely.

If you find their presence concerning, you’re not alone: in a 2025 nationwide poll, 80% of respondents agreed that microplastics are a threat to the environment and human health.

In this guide, you’ll learn what microplastics are, why they matter for both environmental and human health, and simple, practical ways to reduce your exposure.

Research on this topic is evolving, and data can vary depending on methodology, which to date is not standardized. Where possible, this guide focuses on well-supported patterns rather than single data points.

Some links in this post may be affiliate links. I only recommend products that meet my standards for safety and sustainability.

What are microplastics?

Microplastics (MPs) are exactly what they sound like: tiny particles of plastic. No defined particle size qualifies as a microplastic, but generally, they are considered to be less than 5mm in size. These may further break down into nanoplastics, which are microscopic particles, typically 1 nanometer (nm) to 1 micrometer (µm); for reference, cell nuclei are 5 micrometers. Their small size can make their study difficult. But even when they reach these small sizes, they cannot further degrade into individual atoms such as carbon or hydrogen under natural conditions, which means they are not biodegradable.

There are two categories of microplastics:

• Primary: Plastic particles which are intended to be small in size, including glitter, microbeads (such as those found in beauty and health care products), and nurdles, tiny plastic pellets that manufacturers melt down to form plastic objects.
• Secondary: The most common type of MPs, resulting from the degradation of larger plastic items. These particles can be released at any point during the lifespan of plastic objects—during production, use, and the end-of-life.

How are microplastics created?

When sitting on a shelf at room temperature and away from sunlight, plastic is stable. But exposure to certain elements and conditions leads plastic to weaken and break down. There are five main catalysts for plastic degradation.

1. Heat
2. Mechanical stress
3. Time
4. UV radiation
5. Chemistry & reactivity

Prolonged exposure to any combination of these will expedite the shedding process, but the rate varies widely between types of plastic and specific conditions. Furthermore, measurement is challenging, with a lack of standardization in methodology and particle size definitions, and the difficulty in detecting nanoplastics.

Where are microplastics found?

In short, microplastics are found everywhere, a part of every ecosystem on the planet. These ubiquitous particles have been discovered on high mountain peaks such as Mount Everest and the deepest parts of the ocean, including the Mariana Trench. They are found in oceans, soil, food, indoor air, clouds and rainfall, snow in the Arctic, glaciers, and dust in remote deserts. ‘Plastistones,’ sedimentary rock with microplastics incorporated during formation, are an emerging finding.

Being small and lightweight allows for the swift transport of these particles to regions far from their origin. Wind is a significant method of transport, as is water. Rivers carry MPs to the ocean, where waves can launch them back into the air, or ocean currents carry them to become trapped in remote gyres like the infamous Pacific Garbage Patch.

One of the most challenging aspects of MP pollution is that it doesn’t stay in the environment—it enters the food chain. As a result, microplastics have been detected in a wide range of foods, including seafood, meat, fruits, and vegetables. In some cases, particles may be taken up by plant roots and transported within the plant. Other commonly consumed foods, such as rice, sugar, and salt, have also been found to contain microplastics.

Drinking water is also affected. According to a study conducted by Orb Media, MP are present in 94% of tap water in the United States—the highest contamination rate in the world.

In the home, indoor dust generally contains significant amounts of MPs, and studies consistently find that MP concentrations in indoor air are often higher than outdoors, making indoor environments an important source of exposure.

With microplastics so pervasive in the world around us, they inevitably end up in our bodies.

Why does it matter? Are microplastics harmful?

Because it is made from fossil fuels, plastic has a high carbon footprint and is not biodegradable. In addition, plastic is laden with numerous additives such as plasticizers, flame-retardants, and pigments, as well as unintentional contaminants, all of which pose hazards to both the environment and human health.

Currently, around 16,000 chemicals are associated with plastic, and of these, 4,200 are considered highly hazardous to human health and the environment. However, this number is likely much higher, considering detailed hazard information is missing for more than 10,000 of the 16,000 chemicals. Yet only 980 of them are regulated globally.

As plastic breaks down in the environment, these toxic chemicals are leached into soil and water. Existing environmental pollutants such as herbicides, pesticides, and heavy metals can bind with these chemicals, forming more harmful compounds that can take even longer to break down. Some of these persist in the environment indefinitely, such as in the case of PFAS, appropriately nicknamed “forever chemicals.”

The extent of microplastics’ impact on the environment and human health is not yet fully explored and requires much more study, which is emerging frequently.

In the environment, microplastics may:

• Affect weather and climate by altering precipitation and ice formation, according to a 2024 study by Penn State.
• Impact soil fertility as well as plant growth and crop yields
• Inhibit phytoplankton growth, an important part of marine ecosystems
• Enhance the melting of Arctic snow and ice

Since MPs are in the air, water, soil, and dust, we may inhale or ingest these particles—some estimate that we consume 5 grams of plastic every week, which is about the equivalent of a credit card. Studies now consistently find that MPs are present in human tissues, and they can likely be found in every single one of our bodies. Research has detected MPs in our organs, bloodstream, breast milk, human placentas, and semen. They have even been known to cross the blood-brain barrier.

In humans, many of the chemicals associated with plastic are carcinogens, endocrine (hormone) disruptors, affect organ function, obesity, and pregnancy outcomes; increase inflammation, and carry pathogens. The presence of microplastics in semen may be related to decreased fertility, and in the brain, may cause dementia-like symptoms.

Besides chemical effects, MPs appear to have physical impacts on the body as well. A 2024 study discovered that of 200 people undergoing surgery, nearly 60% had microplastics or nanoplastics in a main artery. Within 34 months after surgery, the occurrence of a postoperative heart attack, stroke, or death increased by 4.5 times in those patients.

Since MPs are part of the global food chain, animals suffer from the physical ingestion of plastic. Associated chemicals accumulate in fats and tissues, and research has suggested that these chemicals may impact aquatic animals by contributing to liver issues, reduced feeding, reproduction issues, and compromised immunity.

Where do microplastics come from?

So we know microplastics have invaded every corner of the earth, but what products are they coming from? Obviously, anything made out of plastic, but there are quite a few very significant sources that you might not have considered.

Tires

Main drivers of shedding

• Heat – Friction-generated heat during driving; hot road surfaces can increase wear
• Mechanical stress – friction with the road surface (primary driver), braking, acceleration, cornering; road conditions (rough surfaces increase abrasion); vehicle factors – heavier vehicles (e.g., SUVs, EVs), poor alignment, improper tire pressure; driving behavior – aggressive acceleration, hard braking, high speeds
• Time – older, worn tires tend to shed more
• UV radiation – contributes to long-term degradation when tires are exposed

What matters most: Mechanical stress from driving—especially friction, braking, and vehicle weight—is the dominant driver of tire MP pollution.

Ways to reduce tire microplastic shedding

• Maintain proper tire pressure
• Drive smoothly (avoid hard braking/acceleration)
• Reduce unnecessary driving

Plastic food packaging

Foods where microplastics are particularly high include:

• Ultra-processed foods – Often involve multiple stages of processing, packaging, and handling—each adding potential for contamination.
• Bottled water – Studies consistently show higher MP levels compared to tap water.
• Tea bags – Plastic and some composite tea bags can release high amounts of MP when steeped in hot water.
• Plastic-lined containers (including aluminum cans & cartons) – Many food and beverage containers contain thin polymer linings, which can contribute small amounts of particles or chemicals.

Main drivers of shedding

• Heat: the strongest driver (hot liquids, microwaving, hot filling)
• Mechanical stress: tearing wrappers, squeezing bottles, opening/closing lids
• Chemistry: acidic or fatty foods can increase interaction with plastic
• Time: longer storage can contribute, but is generally a weaker factor than heat

What matters most: Heat is the primary driver of microplastic and chemical migration from food packaging.

Ways to reduce packaging microplastic exposure

• Minimize consumption of processed foods
• Choose plastic-free packaging when possible, or no packaging at all (loose produce, bulk foods, bring your own takeout container).
• Avoid heating food in plastic (microwave, hot liquids).
• Transfer hot foods and drinks to glass, ceramic, or stainless steel.

Kitchen

Traditional non-stick pans include a Teflon coating, which contains polytetrafluoroethylene, or PTFE. This substance belongs to the per- and polyfluoroalkyl substances (PFAS) family, also known as ‘forever chemicals,’ which has been associated with numerous adverse effects on both human health and the environment. When these coatings are compromised, we are exposed to both the chemicals and the microplastic particles. A 2022 study done in Australia showed that a single scratch in a pan’s Teflon coating can potentially release 9,100 micro- or nanoplastic PFAS-containing particles; a broken coating could result in as many as 2.3 million tiny particles being released during meal preparation.

Dishwashing can be another source of microplastics. Dishwasher cycles using hot water and detergents can degrade plastic items over time (including those labeled “dishwasher-safe”), potentially releasing millions of microplastics into wastewater each year.

The types of food stored in plastic also matter. Acidic and fatty foods may accelerate the leaching of MPs and chemicals, especially during storage or heating.

Finally, kitchen sponges are a small but consistent source of microplastics, primarily driven by mechanical stress from daily use of scrubbing, wringing, and squeezing, and accelerated by heat, detergents, and wear over time.

Main drivers of shedding

• Heat – Microwaving, contact with hot pan or food, hot water in dishwasher
• Mechanical stress – Cooking, scraping, cutting, washing
• Time – Shedding increases from well-worn kitchenware with scratches, abrasions, etc.
• Chemistry & reactivity – Acidic or fatty foods, dish detergents

What matters most: Heat exposure weakens plastic and increases shedding into your food.

Ways to reduce microplastic exposure in the kitchen

• Consider non-plastic cutting boards, such as wood or bamboo.
• Use cooking utensils made from silicone, wood, bamboo, or stainless steel.
• Use non-stick pans only when necessary, reserving them for delicate foods like eggs and fish.
• Replace non-stick pans when the coating is compromised, i.e., scratched. Choose ceramic coatings instead of those containing PTFE.
• Avoid storing hot food and beverages or microwaving in plastic containers; use glass, ceramic, or stainless steel instead.
• Handwash plastic items.
• Use sponges and other dishwashing tools made from natural, biodegradable materials. Use the dishwasher as much as possible; it uses less water than handwashing, too.

Discover more ways to reduce microplastics in your kitchen.

Beauty & Personal Care Products

These ingredients can be found in:

• cosmetics (foundation, mascara, lipstick)
• exfoliating scrubs
• lotions and creams
• sunscreen
• hair care products
• deodorant
• toothpaste

When rinsed off, these materials enter wastewater systems. While treatment plants remove a portion of microplastics, smaller particles can still pass through and enter the environment.

Main drivers:

• Direct use: products are applied and rinsed off (primary pathway)
• Water exposure: washing sends particles directly into wastewater
• Formulation type: rinse-off products (e.g., cleansers, shampoos) contribute more than leave-on products

What matters most: Paying attention to product labels to avoid those that contain plastic-based ingredients.

Ways to reduce microplastic waste in personal care

• Opt for simpler products with fewer synthetic additives.
• Avoid products with the following ingredients, which are the most common plastics used: Nylon, Polyethylene (PE), Polypropylene (PP), Polyethylene terephthalate (PET), Polymethyl methacrylate (PMMA), Polytetrafluoroethylene (PTFE), Polyurethane (PU), and Polyacrylates copolymer. All of these are petroleum-based.
• Seek better alternatives: for exfoliation, look for natural scrubs made with salt, sugar, coffee grounds, or chemical exfoliants. In toothpaste, seek baking soda or calcium carbonate. In deodorant, look for natural absorbents like baking powder, arrowroot powder, and tapioca starch.
• Be especially mindful of rinse-off products (e.g., cleansers, scrubs, shampoos)

Need help with clean beauty and personal care product suggestions? I got you.

Clothing & Textiles

Main drivers of microfiber shedding

• Heat – Washing in hot water and high dryer heat can increase fiber breakage
• Mechanical stress – Wearing, washing, drying
• Time – Older, worn fabrics tend to shed more
• UV radiation – Sunlight can weaken fibers over time
• Chemistry & reactivity – Detergents and fabric treatments can affect fiber integrity

What matters most: Mechanical stress from washing and drying is the primary driver of microfiber shedding.

Ways to reduce textile microplastics

• To have the biggest impact, choose clothing and textiles made from natural fibers (cotton, linen, wool, etc.)
• Wash clothes less frequently when possible
• Wash on cold cycle
• Air dry
• Consider installing a microfiber filter on your washing machine or using a laundry bag
• Make sure to wash bedding weekly.

Read more about the environmental impacts of synthetic fibers and what to choose instead.

Flooring

Hard flooring is not entirely free of microplastics, however. The same study found higher levels of certain polyvinyl particles in homes with hard floors, likely from sources such as PVC flooring, vinyl materials, floor coatings, or varnishes. Still, overall microfiber levels tended to be higher in carpeted homes.

The study also suggested that young children may experience MP exposure than adults because they typically have more contact with the floor and may frequently put their hands in their mouths.

Main drivers of shedding

• Mechanical stress – Foot traffic, vacuuming, moving furniture, aggressive cleaning methods like brushing
• Time – Older, worn carpet sheds more
• UV radiation – Direct sunlight can accelerate the degradation of carpet and other flooring materials

What matters most: Mechanical stress from everyday foot traffic is the primary driver of microfiber shedding from carpets and rugs. Sunlight and aging contribute gradually over time, but daily wear is the dominant factor.

Ways to reduce carpet microplastic exposure

• If within your budget, select rugs and carpet made from natural fibers, such as wool, jute, sisal, or cotton.
• Consider wood, tile, or stone flooring rather than synthetic carpeting or vinyl flooring/laminate.
• Vacuum regularly (at least once a week) with a HEPA-filter vacuum if possible.
• Limit prolonged direct sunlight on flooring when possible.
• Remove shoes indoors to reduce wear, abrasion, and tracked-in debris.
• Use doormats at entryways to trap debris from shoes and prevent them from being tracked into the house.

Paint

Most modern paints contain petroleum-based synthetic polymers, but lower-plastic alternatives such as limewash, mineral paints, and milk paint do exist—particularly for interior applications.

Main drivers of shedding

• Mechanical stress – sanding, scraping, chipping, abrasion (primary driver)
• Weather exposure – Rain, wind, temperature fluctuations
• Time – Aging paint becomes more brittle and prone to flaking
• UV radiation – Sunlight gradually breaks down paint outdoors

What matters most: Mechanical wear and outdoor weathering are the primary drivers of microplastic release from paint. Routine indoor painted walls are generally considered a relatively low-exposure source unless paint is actively deteriorating or being disturbed during renovation.

Ways to reduce paint microplastic shedding

• Properly contain dust during sanding or renovation projects
• Use drop cloths and HEPA vacuums when removing paint
• Choose durable, high-quality paints that resist premature breakdown
• Maintain painted surfaces to reduce peeling and flaking
• Avoid washing paint debris into storm drains

Landscaping materials

Main drivers of shedding

• Heat – High surface temperatures accelerate breakdown
• Mechanical stress – Foot traffic, abrasion, movement of mulch or soil
• Time – Prolonged outdoor exposure weakens materials and increases fragmentation
• UV radiation – Direct sunlight rapidly degrades outdoor plastics
• Weather exposure: rain, wind, freeze-thaw cycles, irrigation

What matters most: Sunlight (UV radiation) and prolonged outdoor weathering are the primary drivers of microplastic breakdown in landscaping materials.

Artificial turf is especially vulnerable because it combines:

• frequent mechanical wear
• intense sun exposure
• high surface temperatures

Ways to reduce landscaping microplastics

• Avoid traditional weed barrier fabric
• Use newspaper or cardboard and mulch to suppress weeds
• Consider drought-tolerant plants and groundcovers or native landscaping instead of artificial turf
• Use natural mulches and untreated wood products when possible
• Replace deteriorating landscaping plastics before they begin visibly fragmenting

Learn how to make your yard and garden more environmentally-friendly.

Airborne particles

Because microplastics are a major component of indoor dust, improving indoor air quality may help reduce exposure—especially from airborne synthetic fibers shed by clothing, carpets, upholstery, and other household materials. This is an especially important consideration as some experts consider inhalation of MP a more serious risk than other routes, and most people spend around 90% of their time indoors.

What matters most: Consistent filtration and reducing indoor dust buildup may be more effective in reducing exposure than achieving a perfectly “microplastic-free” home environment.

How to reduce airborne microplastics

Portable air purifiers with HEPA filters are most effective, as HEPA filtration is designed to capture very small airborne particles. Air filtration is especially helpful in bedrooms and other spaces where people spend long periods of time.

To improve effectiveness:

• Run air purifiers continuously or for extended periods each day
• Use appropriately sized units for the room
• Replace filters regularly according to manufacturer guidelines
• Combine filtration with regular dusting and vacuuming using a HEPA-filter vacuum

Opening windows can also help dilute indoor pollutants and dust when outdoor air quality and pollen levels are favorable.

Discover more ways to improve your indoor air quality.

How to avoid microplastics (and reduce your exposure)

The sad truth is that entirely avoiding microplastics is impossible. However, we can reduce our exposure in our homes and in the environment by adopting some simple behavior changes, making mindful purchases, and swapping out plastic items where possible. Below is a summary of behavior changes you can make.

Tires

• Since there are currently no alternatives to vehicle tires, focus on reducing wear: maintain proper tire pressure and smoother driving (less hard braking/acceleration).

Food packaging

• Choose plastic-free packaging when possible, or no packaging at all (loose produce, bulk foods, bring your own takeout container).
• Limit your consumption of processed foods.
• Whenever possible, choose products in plastic-free packaging. From condiments and cooking oil to shampoo, lotion, and household cleaners, seek brands that prioritize eco-friendly packaging, and even plastic-free shipping.
• Skip bottled water and use a reusable stainless steel water bottle; bring your reusable mug on your morning coffee run, and brew loose-leaf tea instead of using tea bags.

Kitchen

• Replace as much plastic kitchenware as you can, even if just one piece at a time. Skip single-use ziploc bags and invest in silicone storage bags, such as Stashers. Instead of plastic wrap, use beeswax wrap. Check out my posts on choosing non-toxic cutting boards, cooking utensils, and cookware to learn more, and stay tuned for future recommendations on other common kitchen items.
• Handwash plastic items, don’t microwave them, and store food in glass, ceramic, or stainless steel containers.
• Avoid storing hot food and beverages or microwaving in plastic containers; use glass, ceramic, or stainless steel instead.
• Replace non-stick pans when the coating is compromised, i.e., scratched. Choose ceramic coatings instead of those containing PTFE.
• Handwash plastic items.
• Use sponges and other dishwashing tools made from natural, biodegradable materials. Use the dishwasher as much as possible; it uses less water than handwashing, too.

Beauty & Personal Care

• Check ingredients on beauty and personal care products for the presence of microbeads. Beat the Microbead is a helpful resource to quickly identify microbead-containing products.

Clothing & Textiles

• Choose natural fabrics such as cotton, linen, and wool for clothing, linens, and furniture as much as possible rather than synthetic fabrics like polyester and nylon.
• Install a PlanetCare microfiber filter on your washing machine to capture synthetic microplastics, or wash them inside of a product meant to trap particles, such as a bag from GuppyFriend.
• Adopt sustainable laundry habits: Wash clothes less frequently when possible, wash on cold cycle, and air dry clothing.

Flooring

• Cleaning regularly—especially dusting and using a vacuum with a HEPA filter—and removing shoes indoors can significantly reduce the amount of dust and fibers that accumulate and become airborne.
• If within your budget, select rugs and carpet made from natural fibers, such as wool, jute, sisal, or cotton.
• Consider wood, tile, or stone flooring rather than synthetic carpeting or vinyl flooring/laminate.
• Vacuum regularly (at least once a week) with a HEPA-filter vacuum if possible.
• Limit prolonged direct sunlight on flooring when possible.
• Remove shoes indoors to reduce wear, abrasion, and tracked-in debris.
• Use doormats at entryways to trap debris from shoes and prevent them from being tracked into the house.
• Add HEPA air filtration to your home, and consider additional steps to improve your indoor air quality.

Paint

• Properly contain dust during sanding or renovation projects
• Use drop cloths and HEPA vacuums when removing paint
• Choose durable, high-quality paints that resist premature breakdown
• Maintain painted surfaces to reduce peeling and flaking
• Avoid washing paint debris into storm drains

Landscaping Materials

• Avoid traditional weed barrier fabric
• Use newspaper or cardboard and mulch to suppress weeds
• Consider drought-tolerant plants and groundcovers or native landscaping instead of artificial turf
• Use natural mulches and untreated wood products when possible
• Replace deteriorating landscaping plastics before they begin visibly fragmenting

Indoor Air

• Because microplastics are a major component of indoor dust, HEPA air purifiers may help reduce airborne synthetic fibers and particles in the home. Air filtration is especially useful in bedrooms and large living areas, particularly when combined with regular dusting and vacuuming.

Microplastics FAQ