Microplastics Are Everywhere! Here’s What To Ditch (And Replace) ASAP

The problem with microplastics is we are through the looking glass with them. They are already here. They have been found in everything from human blood, lung tissue, placentas, breast milk…and even testicles. And I don’t need to tell you that it’s never good when testicles are in the news.

So this article is about lowering your future exposure to microplastics. And while you can’t do much about your air or water, there are a ton of changes you can make in your kitchen that can dramatically decrease how much microplastics you consume.

We’re still in the early days of being able to track microplastics. A 2019 study from the University of Newcastle said the average person ingests about 5 grams of microplastics each week. And to put that into context, 5 grams is about as much as a credit card! That’s four American Express cards each month! But! That study has been widely criticized for way overestimating how much microplastics we consume. So there’s some hope there. But that’s not to say we aren’t consuming more than we should.

Here’s what you should ditch and then swap to lower your microplastics intake.

Ditch: Non-Stick Pans (Teflon/PTFE)

The problem with teflon non-stick pans is that once teflon gets scratched (and every single teflon pan gets scratched) it starts to shed. And that’s the PTFE polymer that releases microplastic particles. And this happens with normal use. You may not even be able to see the scratches. A 2022 study found that a single scratch on a nonstick pan can release 2.3 million microplastic and nanoplastic particles into food. That’s not great.

Also, this coating starts to degrade at 500°F. When it degrades it breaks down releasing fumes and other particles. And for some more context, an empty pan hits 500 degrees in minutes.

Swap For: Cast Iron

Cast iron isn’t sexy, but it’s inert. Nothing comes off the surface and into your food. It also adds a small but measurable amount of dietary iron, distributes heat exceptionally well, and gets better with age. Stainless steel is the other solid option — no coatings, nothing to flake, and dishwasher safe.

Ditch: Plastic Food Storage Containers

You might think that “BPA-free” means it’s safe. But sadly, you’d be wrong. BPA-free is more of a marketing fix than an actual fix. Mostly because manufacturers typically swap out the BPA for one of its cousins, which isn’t any healthier for you. A systematic review in Environmental Health Perspectives found that the BPA substitutes disrupt a body’s hormones in very small concentrations.

And heating up these containers is where the real trouble starts. Microwaving food in plastic containers — even ones labeled “microwave safe” — dramatically accelerates the leaching of both plastic chemicals and microplastic particles into your food. A 2023 study published in Environmental Science & Technology found that microwaving in plastic containers released up to 4.22 million microplastic particles per square centimeter in just three minutes.

Swap For: Glass

Heat doesn’t make glass leach anything. Which makes glass ideal (unless you drop it and it shatters into a million pieces.) The other nice thing about glass is that it doesn’t absorb odors. Pyrex has been around since 1915 because it works, and you never have to wonder what’s getting into your food. Also, the good thing about glass is it doesn’t stain. Have you ever reheated some indian food like a curry in your plastic container and it stays red for the rest of its life? Glass doesn’t do that.

Ditch: Plastic Water Bottles

A 2024 Columbia University study found that the average plastic bottle of water contains a whopping 240,000 plastic particles per liter. That’s insanity. What else do you need to know?

Heat makes it dramatically worse. Leaving a plastic water bottle in a hot car, running it through the dishwasher repeatedly, or refilling a single-use bottle all accelerate the breakdown of plastic into your water. Even without heat, regular plastic bottles shed particles continuously just through normal use and flexing.

Swap For: Stainless Steel Bottles

Stainless steel bottles will never leach anything into your water. They’re insulated, durable, and don’t impart any taste to water. A quality stainless steel bottle will still be in your cabinet in fifteen years. And stainless steel bottles keep your water nice and cold for much longer than any plastic bottle.

Ditch: Plastic Cutting Boards

This is one of those things that seems so obvious in hindsight. We have all used plastic cutting boards for a long time. They are so handy. But you are also literally slicing your food on a large plastic rectangle. It’s right there! A 2023 study in Environmental Science & Technology estimated that plastic cutting boards shed between 7.4 and 50.7(!) million microplastic particles annually. And it’s literally cutting it right into the food you’re eating.

The irony is that plastic cutting boards became popular because of food safety concerns — they seemed easier to sanitize than wood. But decades of research have shown that wood actually has natural antibacterial properties. The grain structure of hardwood pulls bacteria below the surface where they die, rather than harboring them in knife grooves like plastic does.

Swap For: Bamboo

Bamboo is just a really hard grass. So it’s not only safe, but also an antimicrobial. 

Ditch: Plastic Tea Bags

When the news story came out about plastic tea bags shedding not millions, but billions of microplastics into your tea, it was genuinely shocking. And the biggest issue is with the really fancy pyramid shaped tea bags because they are made with nylon and PET. Everyone thought that tea was healthy. (And fancier tea should be healthier, right?) And while it is great for you, billions of microplastics can counteract any of tea’s healthful properties. And when you steep these tea bags in super hot water, you’re essentially brewing the plastic along with the tea.

Even paper tea bags aren’t entirely safe — many are heat-sealed with a thin strip of polypropylene to keep them closed. Loose leaf tea avoids all of this. You get better flavor, more control over steeping strength, and zero plastic going into your cup.

Swap For: Loose Leaf Tea

Ditch: Plastic Cooking Utensils

There’s a simple formula here: Plastic utensils + hot pan = millions of microplastics in your food. It’s the heat that really makes them shed.

And the darker the color of your plastic utensil, the more they shed. So definitely ditch the black spatulas.

Swap For: Wood or Bamboo Utensils

Wooden and bamboo utensils are an easy swap. They’re inert, gentle on cookware surfaces, and don’t require any adjustment to your cooking habits. Stainless steel is another solid option for high-heat applications where you want something more durable.

Ditch: Plastic Wrap / Cling Film

Plastic wrap can be an endocrine disruptor. It’s really hard to ditch this though because it is so handy. If you want to keep using it, the best thing to do is to not put it on any warm dishes. Wait until everything cools before you cover something.

The FDA restricts certain uses of PVC wrap for high-fat foods, but enforcement is inconsistent and many products are still in use. The European Food Safety Authority has raised concerns about DEHA migration, particularly when wrap contacts warm or fatty foods.

Swap For: Beeswax Wraps

Beeswax is a really nice covering. It also sounds nice and fancy. “Oh you’re using old plastic wrap? Bees helped make my dish covering.” It’s made from cotton fabric coated in beeswax, jojoba oil, and tree resin. Silicone stretch lids work well for bowls and containers. And it won’t release anything into your food.

Ditch: Melamine Sponges (Magic Erasers)

Those white foam “magic eraser” sponges are made from melamine-formaldehyde resin — a hardened plastic foam that works by acting as an ultra-fine abrasive. The scrubbing power comes from the foam literally breaking apart and leaving microscopic particles behind on the surface you’re cleaning. Researchers at Southeast University in Nanjing confirmed what that means in practice: a study published in Environmental Science & Technology in 2024 found that melamine sponges release 6.5 million microplastic fibers per gram of sponge worn away during normal cleaning.

The funny (or sort of funny) thing about magic erasers is that their who job is to release and shed microplastics. It’s literally what is was designed to do. And it’s why it works so well. It just covers up the problem with millions of microplastics. 

Swap For: Natural Cellulose Sponges

The classic natural cellulose sponge does a great job of cleaning up stains and messes. And they’ve done it for decades. They’re made from plant fibers, so they don’t leave any plastic residue on your surfaces. And they are really cheap when you buy them in bulk (see link below.)

Ditch: Plastic Coffee Pods (K-Cups)

Every K-Cup is a single-serving plastic reactor: hot water at near-boiling temperature is forced through a plastic pod at high pressure, directly into your cup. A study published in Ecotoxicology and Environmental Safety in 2023 found that nanoplastics from coffee machine components — including pods, tubes, and reservoirs — are consistently detectable in brewed coffee. The hotter and higher-pressure the brew, the more plastic ends up in the cup.

The environmental math on K-Cups is already well-documented — Americans throw away billions of them annually. But the personal health math is just as concerning. Single-use pods combine three of the worst conditions for plastic leaching: heat, pressure, and extended contact time as water passes through.

Swap For: French Press

A French press makes a really good cup of coffee. And it contains no plastic parts (as long as you buy a glass version.) As an added bonus, French press coffee keeps more of coffee’s natural oils intact, which is why it tastes richer than other kinds of coffees. Plus; no plastic particles.

Ditch: BPA-Lined Canned Goods

Bisphenol A (BPA) is used in the epoxy resin that lines the interior of most metal food cans — it protects the metal from reacting with acidic foods like tomatoes, beans, and citrus. It works well for that purpose. The problem is that BPA is a synthetic estrogen mimic that leaches from the lining into the food at levels that can affect hormone signaling. A 2019 study in Environmental Health Perspectives found BPA measurable in 73% of canned food products tested.

Many brands have switched to “BPA-free” linings — but as with plastic containers, the replacements often use bisphenol S or other similar compounds with comparable hormonal activity. The National Institute of Environmental Health Sciences has flagged BPA as a concern for pregnant women, fetuses, infants, and children specifically because of its effects on development.

Swap For: Glass Jars

Glass jars are the cleanest alternative for pantry staples. Tomatoes, beans, sauces, soups — most high-consumption canned goods are available in glass. Fresh and frozen options are even better for anything seasonal. Wide-mouth glass jars for meal prep and pantry storage eliminate the need for canned goods entirely for many staples.

Cleaner indoor air matters as much as fewer plastics — one common houseplant filtered 94% of airborne fecal matter in 12 hours in testing.

Kaelyn Johnson, MPH, R.D.

Kaelyn Johnson is a Registered Dietitian from Southern California who has worked as a clinical dietitian and is now a freelance writer. She has written for WebMD, produced an e-book, and written case studies for healthcare practitioners.