How to protect yourself from microplastics and plastic chemicals

Microplastics and plastic-associated chemicals are everywhere: in the water we drink, the food we eat, and the air we breathe. While it is nearly impossible to completely avoid exposure, there is evidence for what we can do to reduce it and accelerate the elimination of these compounds from the body.

What are microplastics and why are they dangerous

Microplastics are fragments produced by the breakdown of larger plastics through oxidation and heat. Their size ranges from five micrometers down to the nanometer scale. The smaller the fragment, the more dangerous it becomes, since it can cross cell membranes more easily. Nanoplastics accumulate in the heart and brain and are associated with Alzheimer's disease, cardiovascular disease, and chronic inflammation.

Plastic chemicals: BPA, BPS, and phthalates

Plastic-associated chemicals are additives used during manufacturing to give plastic flexibility and durability. The most well-known are bisphenol A (BPA) and its substitute BPS, as well as phthalates.

BPS, found in products labeled as BPA-free, is equally harmful or even worse according to the available evidence. Phthalates are particularly problematic during fetal development, and exposure during pregnancy is associated with hypospadias and cryptorchidism in male children.

How to eliminate microplastics: the role of fiber

Microplastics are primarily excreted through feces, not urine or sweat. The most effective strategy is to prevent the gut from absorbing them in the first place.

Insoluble and soluble fiber

Insoluble fiber, abundant in vegetables, accelerates intestinal transit and reduces the time available for microplastics to cross the gut wall. Soluble or fermentable fiber, found in fruits, artichokes, onion, inulin, beta-glucans (oats and mushrooms), and seeds, forms a viscous coating in the gut that traps nanoplastics and carries them out of the body.

Combining both types of fiber is the best available strategy today. A practical mix: chia or flax seeds (soluble fiber and fat) alongside varied vegetables (insoluble fiber).

How to eliminate plastic chemicals: sulforaphane and the NRF2 system

BPA, BPS, and phthalates are excreted through urine, not feces. To excrete them, the body needs to convert them into water-soluble metabolites using NRF2 system enzymes, the same system that sulforaphane powerfully activates.

Three human studies show that people who consume sulforaphane excrete up to 60% more benzene (a similar toxic compound) within 24 hours. The most potent sources are broccoli sprouts, which contain about 100 times more glucoraphanin than mature broccoli. An evidence-backed tip: adding mustard seed powder to cooked broccoli can increase sulforaphane bioavailability up to four-fold.

How to excrete persistent chemicals (PFAS)

PFAS, known as forever chemicals, have a half-life of several years in the body. They are excreted through bile acids, and animal evidence suggests that beta-glucans from oats and mushrooms can facilitate that excretion pathway.

Practical steps to reduce exposure

• Install a reverse osmosis filter for tap water.
• Avoid heating food in plastic containers.
• Do not use disposable cups with plastic linings for hot beverages.
• Reduce consumption of ultra-processed foods in plastic packaging.
• Keep in mind that exposure is nearly unavoidable: even fresh vacuum-sealed meats contain microplastics.

Conclusion

There is no safe and validated method yet to completely eliminate microplastics from the body. However, the combination of insoluble and soluble fiber for microplastics, sulforaphane for BPA and phthalates, and beta-glucans for PFAS represents the best evidence-backed strategy currently available.