An Evidence-Based and Practical Guide
Microplastics have been making headlines lately—and for good reason. These tiny plastic particles have infiltrated not only our environment but also our bodies. In fact, recent studies have even detected microplastics in human organs, including the brain. This is a wake-up call we can no longer ignore.
At the same time, I recognize that not everyone has the luxury of focusing on things like microplastics. In many parts of the world, survival comes first. That reality humbles me—and it reminds us how fortunate we are to live in places where we can make health-conscious choices and advocate for broader change.
Recently, a thoughtful follower asked on Facebook:
“Can we detox microplastics from the body?”
I loved the question and decided to dig into it. While there’s no definitive “detox” for microplastics yet, there are evidence-informed, practical steps we can all take to reduce our microplastic load and support overall health.
What Are Microplastics?
Microplastics are plastic fragments smaller than 5 millimeters. They’re found in the air we breathe, the food we eat, and the water we drink. They’ve been detected in human blood, liver, placenta, kidneys—and even the brain.
While long-term effects are still being studied, early evidence links microplastics to:
- Inflammation
- Oxidative stress
- Hormonal disruption
- Gut microbiome imbalance
- Eat More Fiber
Why It Matters: Fiber helps move waste through the digestive system. Insoluble fiber may even help trap and eliminate microplastics in feces.
Daily Fiber Recommendations:
- Women under 50: 25–28g
- Men under 50: 31–34g
- Women 51+: 22g
- Men 51+: 28g
Easy Ways to Add Fiber:
- Oatmeal with berries and chia seeds
- Add lentils or beans to meals
- Snack on raw vegetables or almonds
2. Load Up on Antioxidants
Why It Matters: Antioxidants help neutralize harmful free radicals and support cellular repair—especially important if your body is dealing with inflammation from microplastics.
Top Sources:
- Berries (blueberries, blackberries)
- Leafy greens (spinach, kale)
- Broccoli, Brussels sprouts
- Green tea, dark chocolate (in moderation)
Goal: Aim for at least 5 servings of colorful fruits and vegetables daily.
3. Stay Hydrated with Filtered Water
Why It Matters: Hydration supports kidney function and helps flush out waste.
Tips:
- Use filters (like reverse osmosis or activated carbon) that remove microplastics.
- Boil water if no filter is available—it may reduce some particles.
Hydration Goals:
- Women: 2.7 liters (about 11.5 cups/day)
- Men: 3.7 liters (about 15.5 cups/day)
4. Try Algae Supplements
Why It Matters:
Chlorella and spirulina have been studied for their potential to bind heavy metals and toxins, and they may help with microplastic elimination.
Research Highlights:
- Chlorella supports liver detox in animal studies.
- Spirulina has antioxidant and toxin-binding effects.
Important: Always choose high-quality, third-party tested supplements, and consult your healthcare provider before starting.
5. Add Anthocyanin-Rich Foods
Why It Matters:
Anthocyanins are powerful antioxidants found in deeply pigmented foods. They may reduce inflammation and help protect against cellular damage caused by microplastics.
Top Sources:
- Blueberries
- Blackberries
- Purple grapes
- Red cabbage
These foods may also support hormone balance and reproductive health.
Reduce Your Exposure
While detox strategies are helpful, minimizing ongoing exposure is even more important.
Simple, Daily Steps:
- Avoid heating food in plastic containers – This can release microplastics and chemicals like BPA.
- Use stainless steel, glass, or ceramic – Safer materials for food and drink.
- Choose natural fabrics – Cotton, wool, and hemp shed fewer microplastics than synthetics.
- Drink filtered tap water – Bottled water may contain 2x more microplastics than tap water.
- Avoid personal care products with microbeads – These are often found in scrubs and toothpastes.
Summary of Emerging Medical Techniques
Researchers are exploring clinical approaches to removing microplastics, but these are still experimental and not widely available:
• Therapeutic Apheresis
A blood filtration process used for other toxins (like cholesterol or inflammatory proteins). Early research suggests it may also reduce microplastics, but human studies are limited.
• Plasma Filtration
Some wellness clinics claim to filter out microplastics via plasma separation, but these procedures are not yet validated by peer-reviewed research.
These techniques show promise but should be approached with caution until more data is available.
Final Thought
The science around microplastics is evolving—but we don’t have to wait for perfect answers.
By making small, thoughtful changes—like eating more fiber, drinking filtered water, and reducing plastic exposure—you’re already supporting your body’s ability to protect and repair itself.
And the best part? These same habits benefit your overall health in countless other ways.
🔗 Sources & Further Reading
- FDA – Microbead-Free Waters Act: FAQs
https://www.fda.gov/cosmetics/cosmetics-laws-regulations/microbead-free-waters-act-faqs - Food & Wine – Anthocyanins May Protect Against Microplastics
https://www.foodandwine.com/anthocyanins-fruits-vegetables-microplastics-11709874 - Harvard Health – Is Plastic a Threat to Your Health?
https://www.health.harvard.edu/staying-healthy/is-plastic-a-threat-to-your-health - Health.com – Just How Bad Is It to Microwave or Freeze Plastic?
https://www.health.com/just-how-bad-is-microwaving-plastic-11738582 - Healthline – How Much Fiber Should I Eat Per Day?
https://www.healthline.com/health/food-nutrition/how-much-fiber-per-day - Mayo Clinic – Add Antioxidants to Your Diet
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/add-antioxidants-to-your-diet/art-20546814 - NIH – Detoxification Pathways (PMC11441581)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11441581/ - News-Medical.net – Blood Filtration for Microplastics
https://www.news-medical.net/news/20250521/Blood-filtration-may-offer-new-hope-for-removing-microplastics-from-the-body.aspx - World Health Organization – Microplastics in Drinking Water
https://www.who.int/publications/i/item/9789241516198 - WWF – Plastics Initiative
https://www.worldwildlife.org/initiatives/plastics