Microplastics: How much are we actually eating – and does it matter?

They're in what you eat, drink, wear and even the air you breathe.

So how worried should you be about microplastics, and can you change your food choices to limit your exposure?

Microplastics are tiny plastic particles, typically smaller than 5mm, that you're consuming every day.

They're now permanent fixtures in the food supply chain, says Dr Ali Kermanizadeh, senior lecturer in clinical biochemistry and toxicology at the University of Derby.

Microplastics burrow into our food and drink not only from packaging and storage, but also through polluted oceans and soil, he says.

It's perhaps no surprise then that these tiny particles have even been detected in human blood and organs, external.

This is where it gets confusing. One attention-grabbing study suggested we're consuming the equivalent of 50 plastic bags a year, external, while another early piece of research claimed it was a credit card a week, external.

Reassuringly, more recent research puts our microplastics consumption at around a credit card every 23,000 years, external. Although, estimates are always going to be rough.

"We are consuming plastics on a day-to-day basis but – based on the knowledge that's available to us – we shouldn't, at this stage, overreact," Kermanizadeh cautions.

"As things stand, there is no direct causal link between microplastic exposure and any specific human disease."

But if you are keen to cut back on your plastic intake – just in case – there are some simple things you can do.

"Microplastic consumption is now entirely unavoidable," warns Kermanizadeh – but some foods contain more than others.

"Fruits, vegetables and grains, external contain more plastics because they're grown in contaminated soils. And seafood , external– particularly shellfish , external– contains high levels, external because we've polluted marine environments."

Another route is via packaging, external, like single-use trays and wrapping, says Kermanizadeh.

Further exposure comes from plastic utensils, non-stick pans and reheating leftovers in plastic containers – a "big no-no" that should be avoided, he adds.

"Heat and plastic isn't a good combination – the heat seal process accelerates microplastic release into food products."

It's also bad news for tea drinkers.

A study, external found the greatest contributor of microplastics to a hot brew was the teabag and string being exposed to the "physical, chemical and thermal stress of steeping." And that's before we even consider the water used to make it.

One study, external estimated 83% of tap water samples worldwide contained microplastics, potentially leading people to consume up to 14 plastic particles a day.

Bottled water, meanwhile, was found by researchers in the US, external to be teeming with tiny particles of plastic to, on average, the tune of 240,000 pieces per litre.

It's possible to cut back on plastic exposure by purchasing loose produce.

This includes meat and fish, which often comes wrapped on plastic trays. If it's an affordable option, buy from the butcher or fishmonger and ask them to use paper wrapping – or better yet, take a non-plastic container.

When it comes to water, ditching plastic bottles is a relatively easy win.

"A simple alternative is to drink filtered tap water from a glass," suggests Kermanizadeh.

Though not as convenient, he offers a tea solution too.

"Instead of using plastic tea bags, use loose-leaf tea. That would be a really simple means of reducing plastics [exposure]."

Kermanizadeh recommends using glass or ceramic containers to store food and replacing plastic implements when it's sensible, for example, when your chopping board is looking worse for wear.

"If it's heavily damaged, you shouldn't necessarily be using it forever," he says.

"On the other hand, you shouldn't be replacing it on a weekly basis either because that's environmental waste. It's about balance."

Scientists have yet to fully understand the potential long-term impact of microplastics on human health.

While experts summarise that there may well be risks to our health, in 2022, The World Health Organization explained it's hard to reach definitive conclusions because of a lack of reliable data regarding microplastics, external. An issue they're currently, trying to address, external.

And more research is forthcoming.

Among the studies is Kermanizadeh's paper on the impact of microplastics on the liver, external, which found an increase in cell death and inflammation.

He hopes to publish further work examining microplastics in food packaging, but in the meantime believes we should take comfort in the current lack of evidence that microplastics directly cause specific disease.

The body's also adept at disposing of large quantities of microplastics through normal functions like excretion.

And the liver is hardwired to get rid of foreign chemical substances, he adds.

"We need to be aware of the potential risks and carry out reasonable steps to try to avoid our exposure. But anything beyond that at this stage, I don't think is merited.

"All we can do is try to be sensible and reasonable where we can, without making life hell for ourselves."

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