How To Limit Your Exposure to Microplastics: 9 Ways

You can’t exactly see them, but microplastics are showing up in more places than you'd think—food, water, air, even inside your body. At Caraway , we’ve always believed that what touches your food matters, so we’re big on cutting out unnecessary chemicals and plastic where we can.

If you’re looking to take some control over what’s coming into your home (and your meals), we’ve pulled together a simple, doable list of ways to reduce your exposure. No overwhelm, just straightforward steps that can make a real difference.

What Are Microplastics?

First things first—what exactly are microplastics, anyway? In short, they’re tiny plastic particles, typically less than 5 millimeters in size .

Some are broken-down bits from larger plastic items like containers, bags, or packaging. Others are manufactured that way on purpose—like microbeads in certain personal care products or synthetic fibers shed from clothes during a wash cycle.

The problem is that these particles are small enough to slip into just about everything: oceans, drinking water, soil, and the food chain. And because plastic doesn’t break down like natural materials, it sticks around for a long time, making microplastics nearly impossible to avoid entirely.

What Are the Effects of Microplastics?

We’re still learning a lot about how microplastics affect the body —but early research raises some big red flags. These particles can carry toxic chemicals on their surface. When they enter the body (typically through food, water, or air), they may contribute to inflammation, hormone disruption, or even long-term health issues if exposure adds up.

Microplastics have been found in blood, organs, and even the placenta. And while we don’t yet know the full impact, the fact that they’re showing up in places they don’t belong is enough reason to start paying attention. The goal isn’t perfection—it’s cutting back where you can, starting with the everyday choices that add up over time.

How To Limit Your Microplastic Exposure

We talked about what microplastics are and why they matter—but now what? If you're wondering how to limit your contact with them, here are some simple, science-backed ways to cut back.

1. Avoid Plastic Containers and Bottles

One of the easiest ways microplastics sneak into your food? Storing it in plastic. Heat, wear, and time can cause containers to shed particles into whatever you’re saving for later.

Swapping in glass, stainless steel, or ceramic-coated options makes a big difference. Our ceramic-coated glass Food Storage Set was made for this—non-toxic, easy to clean, and built to keep your food fresher longer without the plastic residue. Plus, it looks a whole lot better stacked in your fridge or cabinet.

2. Improve Your Drinking Water

A recent study found microplastics in over 90% of bottled water samples tested . Tap water isn’t immune either, but there are better ways to filter what you drink.

High-quality water filters (especially those with activated carbon or reverse osmosis) can help reduce microplastic content. Boiling water doesn’t fully eliminate microplastics, but it may help remove some contaminants. Whenever possible, ditch plastic water bottles and filter your own.

3. Be Careful With Microbeads

Microbeads used to be everywhere—in face scrubs, body washes, and even toothpaste. While many countries have banned them, they still sneak into products from time to time, especially imports.

Always check the ingredients list for polyethylene or polypropylene beads, and opt for exfoliants with salt, sugar, or other natural grains instead. They’re just as effective and way easier on the planet.

4. Opt for Plastic-Free Packaging

From snacks to takeout to shipping materials, plastic packaging is a constant. But every little swap adds up. Choose brands that use paper, glass, metal, or compostable alternatives. Bring your own reusable bags and containers when possible.

And if you’re getting groceries delivered, look for services that minimize or cut out plastic altogether. Even just reducing single-use plastic in your daily routine can make a big impact.

5. Incorporate Detoxifying Foods Into Your Diet

While food can be a source of microplastics , it can also help your body handle exposure. Leafy greens, cruciferous veggies, and fiber-rich fruits support natural detox pathways.

And foods like seaweed, spirulina, and cilantro may help bind to certain contaminants. Eating lower on the food chain—think plants, legumes, and smaller fish—can also reduce your intake since microplastics accumulate as you move up the food web.

6. Use Non-Toxic Cleaning Products

Some conventional cleaning products come in plastic-heavy packaging and contain synthetic ingredients that may break down into microplastic-like particles. Plus, many leave behind residue on surfaces that eventually ends up in the air or water.

Look for non-toxic, biodegradable formulas packaged in glass, metal, or refillable containers. Even better if they skip harsh surfactants and mystery dyes.

7. Maintain Clean Air Indoors

Microplastics don’t just show up in oceans—they’re floating in the air, too. Indoor dust is now considered a sneaky source of microplastic exposure , especially from synthetic textiles, packaging, and carpets.

Regular vacuuming with a HEPA filter, damp dusting, and opening windows for airflow can help lower your exposure. Air purifiers are also a great long-term option—just be sure to change the filters regularly.

8. Choose Natural Fibers

Clothing and textiles made from synthetic fibers like polyester, nylon, and acrylic shed microplastics every time you wash them—and they don’t break down. Opting for natural materials like cotton, linen, or wool can reduce shedding. If you wear synthetic fabrics, try a microfiber-catching laundry bag or filter to trap the particles before they make it into waterways.

9. Avoid Plastic Utensils and Straws

Plastic utensils and straws aren’t built to last—especially when heat gets involved. They warp, flake, and can shed tiny plastic bits right into your food.

Swapping to alternatives like stainless steel or silicone is an easy upgrade that’s better for both you and your cookware. Another solid choice? Birchwood. Our FSC-certified birchwood Utensil Set skips the plastic entirely, helping you avoid microplastics while keeping your non-stick surfaces in great shape. Simple, safe, and made to stick around.

The Bottom Line

Microplastics are everywhere—but that doesn’t mean you’re powerless. The choices you make in your kitchen, from how you store food to what you cook it in, can play a real part in cutting down your exposure. It doesn’t have to be a full overhaul overnight—just a few smarter swaps that make a lasting difference.

At Caraway , we design cookware and storage that’s built with intention—free from forever chemicals, traditional non-stick coatings, and anything that shouldn’t be near your food in the first place. Our ceramic-coated pieces are non-toxic, naturally slick, and easy to clean—no mystery coatings and no second guessing.

Because cooking should feel good—and that includes knowing what’s in your kitchen.

Sources:

Microplastics Everywhere | Harvard Medicine

Microplastics on Human Health: How much do they harm us? | United Nations Development Programme

Bottled water packed with nanoplastics, study finds | CNN

Microplastics and Nanoplastics in Foods | FDA

There's something in the air | ScienceDirect