If you recently watched Netflix’s The Plastic Detox, you might have been alarmed to learn that tiny plastic particles—known as microplastics—appear to be everywhere.
“While no direct cause-and-effect relationship between microplastics and negative health outcomes has been confirmed, evidence is growing, which is why we’re discussing it now,” says Dr. Charis Chambers, an OB/GYN and chief medical officer at Clue. Microplastics may act as endocrine disruptors—chemicals that interfere with hormones—and can remain in the body. Current research suggests possible links to fertility issues, metabolism, and hormone health, and they may also cause inflammation and irritation to our organs.
According to Chambers, microplastics have been found in breast milk, the placenta, the endometrium, and even the ovaries. They enter our bodies through what we eat and drink, through the air we breathe, and through skin contact. She adds that it’s difficult to pinpoint microplastics as the sole cause of health issues, as they often come combined with other endocrine-disrupting chemicals.
Navigating this issue can be confusing, especially since microplastics are nearly impossible to avoid. “They’re in our soil and water, so even if a manufacturer claims a product contains none, they can’t control what ultimately reaches you,” Chambers explains.
Still, small changes can help reduce your exposure. Here are a few practical steps:
Drink tap water
It might be time to rethink bottled water. Plastic particles can leach into water from bottles exposed to heat or sunlight, stored for long periods, or simply squeezed—and then enter your body when you drink it.
“Generally, tap water is better,” says Dr. Federica Amati, head nutritionist at Zoe. “But water quality varies by region. While it’s usually safe from bacteria and viruses, it can still contain microplastics, ‘forever chemicals’ like PFAS, hormones, and other contaminants—even traces of cocaine in places like London. Don’t panic, though—it’s still a better choice than many other drinks.”
Carry a reusable stainless steel bottle when you’re out, and consider using a home water filter for extra safety. “All filters remove some toxins,” Amati notes. “Reverse osmosis filters are especially effective, as they also filter out microplastics and forever chemicals.”
Swap out plastic containers and utensils
Particles from plastic food containers like Tupperware can seep into food, potentially affecting metabolic health, damaging colon cells, and even increasing heart failure risk. Black plastic trays used for microwave meals are among the worst offenders.
“They’re often made from recycled electronics, which are treated with flame-retardant chemicals,” says Amati. “When heated, these chemicals—along with microplastics—can transfer into food.”
Try replacing plastic containers, packaging, cups, utensils, and cutting boards with glass, stainless steel, or ceramic options when possible. And if you do use plastic, avoid exposing it to heat.
Rethink non-stick pans
If you use a non-stick pan like Teflon, you’re exposed to polytetrafluoroethylene (PTFE), which provides the non-stick coating. Although PTFE isn’t originally a microplastic, scratching it with metal utensils, abrasive sponges, or high heat can cause it to chip and flake off, releasing microplastics into your food.
Consider switching to stainless steel or ceramic cookware from brands like Our Place, which offers non-toxic options. “To extend the life of any non-stick coating, we recommend hand-washing, using medium heat, and oils with a high smoke point,” says brand founder Shiza Shahid.
Choose natural fibers when you can
Opt for clothing made from natural materials like cotton, linen, or wool, as synthetic fabrics can shed microplastics during wear and washing.Take a look at the labels on your everyday clothes. You’ll probably see materials like polyester, nylon, spandex, acrylic, or fleece—all of which either contain or are entirely made from plastic. When you wash these fabrics, they release tiny plastic particles, or microplastics, into the water. These eventually make their way back into our food chain. What’s more, these fabrics sit right against your skin and can even be inhaled.
Natural fibers like cotton, linen, wool, silk, or hemp are better choices. If you still have synthetic items in your closet, try washing them less often and air-drying them instead of using a dryer. This can help reduce the amount of microplastics they shed.
Check your tea bags
Many tea bags contain plastic, so when you steep them in hot water, some of that plastic can end up in your cup. Look for ingredients like polypropylene, polyethylene, or nylon on the box—these all indicate plastic content. Pyramid-shaped or mesh bags are usually plastic, and tea bags sealed without stitching, folding, or a staple are often sealed with plastic fibers.
The good news is there are plenty of alternatives made from materials like cornstarch, wood pulp, or organic cotton. You can also switch to loose-leaf tea.
Consider your personal care products
Whether it’s your moisturizer or menstrual products, it’s worth checking the ingredients in all your personal care items. Try to choose products with the least amount of plastics, bisphenol A (BPA), and other unnecessary additives.
In skincare, avoid ingredients like polyethylene (PE), polypropylene (PP), nylon, and acrylates. For period care, consider tampons made from organic materials like cotton or bamboo, since around 90% of period products contain plastic. You might also occasionally swap to a BPA-free menstrual cup or pads (which are worn externally) instead of tampons to reduce exposure. Keeping these products away from the vaginal lining may help decrease the absorption of microplastics.
Also think about switching to bar soap, shampoo bars, or conditioner bars, and opt for products sold in glass, metal, ceramic, or paper packaging whenever possible.
Reduce your ultra-processed food intake
Ultra-processed foods contain significantly more microplastics than whole foods because they come into contact with plastics during production and packaging. These foods are made by combining various compounds and chemicals, all of which are produced and stored in contact with plastics. They’re then processed using industrial techniques that involve plastic machinery, conveyor belts, and more. Finally, they’re packaged in plastic, where they slowly absorb even more microplastics and chemicals used to give the packaging flexibility or other properties.
Since whole foods are more nutritious and involve far less packaging, they’re a win-win choice.
Eat more fiber
New research suggests that eating more dietary fiber may help reduce the amount of microplastics in your body. How? Fiber binds to particles in the gut and helps move them out through your stool. A fiber-rich diet also keeps you regular, so food (including any microplastics in it) doesn’t linger in your gut longer than necessary. Plus, fiber supports a healthy microbiome, which strengthens the gut barrier and helps prevent microplastics from traveling into your bloodstream.
Vacuum with a HEPA filter
When fabrics break down and release microplastics, they often end up in household dust or the air, where they can be inhaled. If your budget allows, consider switching to a vacuum with a HEPA filter. While most vacuums suck up dust only to blow the smallest particles back out, HEPA filters are much better at trapping these tiny particles. For example, the Dyson V16 Piston Animal captures over 99% of them.Please send an email to the beauty and wellness editor at beauty@vogue.com.
Frequently Asked Questions
FAQs How to Cut Down on Microplastics in Just One Night
Q What are microplastics and why should I be worried about them
A Microplastics are tiny plastic particles smaller than a grain of rice that come from things like synthetic clothing plastic packaging and car tires Theyre a concern because they pollute our water soil and air and we can ingest or inhale them with potential longterm health effects that are still being studied
Q Can I really make a difference in just one night
A Absolutely While solving the global issue takes time you can take several immediate effective actions in a single evening to significantly reduce your households microplastic output and exposure starting right away
Q Whats the quickest thing I can do tonight
A Swap out your synthetic laundry routine Wash any synthetic clothing in a GUPPYFRIEND washing bag or use a Coraball in your machine These catch microfibers shed during washing Also wash clothes less often and on a cold gentle cycle
Q What about my kitchen Any fast fixes there
A Yes Stop using plastic containers especially for heating food Tonight transfer any leftovers to glass or stainless steel containers Avoid using plastic cutting boards and dont use plastic kettles for boiling water
Q How can I reduce microplastics in my drinking water overnight
A If you dont have a filter let tap water sit in a glass or stainless steel pitcher in the fridge Some heavier plastics may settle For a permanent solution order a water filter pitcher with a carbon block or reverse osmosis filteryou can research and buy one tonight
Q Does cleaning help reduce indoor microplastics
A Definitely Dust is a major carrier of microplastics indoors Tonight vacuum your floors and upholstery and dampdust surfaces with a microfiber cloth This removes settled plastics
Q What personal care products should I ditch immediately
A Check your bathroom for products with polyethylene or polypropylene