Check Your Kitchen—Experts Say These 10 Foods Contain The Most Microplastics

• Microplastics are found in many everyday foods like rice, tea, bottled water, and seafood.
• Early research suggests microplastics may contribute to health issues like oxidative stress, organ dysfunction, and metabolic or immune disruptions, though more studies are needed.
• Experts recommend reducing exposure by choosing loose-leaf tea, rinsing rice, avoiding plastic bottles, and opting for minimally processed or non-plastic-packaged foods.

Almost everything we eat these days is transported or stored in plastic, and we’ve all zapped leftovers in the microwave in plastic containers. But you may not have realized that microplastics actually can be found inside the foods we eat.

It’s actually not a new topic. "Research into the effects of microplastic consumption has been ongoing for several decades," says Stephani Johnson, D.C.N., R.D.N., adjunct professor, Department of Clinical and Preventive Nutrition Sciences at Rutgers, The State University of New Jersey. "However, there is still much to learn regarding the average levels of human exposure, how long microplastics remain in the body, and their associated health consequences. What is currently known is that microplastics are ubiquitous in the environment, making complete avoidance virtually impossible."

Studies have found microplastics throughout the human body, including in the brain, heart, colon, placenta, and more. "We are what we eat, and we are eating and being exposed to plastics in our food," Nicholas Mallos, vice president of conservation, ocean plastics, at the Ocean Conservancy, and co-author of a recent study on microplastics in commonly-consumed proteins. "While we need more research to know what exposure levels of plastics are causing human health problems, we should be concerned."

What Are The Health Consequences Of Consuming Microplastics?

Emerging evidence suggests that potential harm may depend on several factors, including the amount consumed, as well as the type, size, and shape of the microplastic particles. "At the cellular level, studies have shown that microplastics can contribute to oxidative stress, DNA damage, organ dysfunction, and disruptions in metabolic, reproductive, and immune functions, as well as neurodevelopmental toxicity," Johnson says.

Unfortunately, there is still much we don’t know about microplastics in food. "Our study demonstrates the need for further research to better understand microplastics in the most commonly consumed foods, including precisely where these microplastics are coming from and the potential human health risks," Mallos says.

Ahead, the foods that research has found to contain a measurable amount of microplastics:

Tea

foods with mircroplastics tea bags

Many commercial tea bags are made with polypropylene, a type of plastic used to seal the bags and maintain their shape. "When steeped in hot water, these bags can release microplastics into the tea. To avoid potential ingestion of microplastics, using loose leaf tea with a stainless steel or other non-plastic tea infuser is a safer and more sustainable alternative," Johnson says.

Rice

foods with microplastics rice

"Studies have shown that rice can contain relatively high levels of microplastics, likely due to contamination of soil and irrigation water," Johnson says. Rinsing rice thoroughly before cooking has been found to reduce its microplastic content by approximately 20–40%.

Ultra-Processed Foods

foods with microplastics processed foods

There’s evidence that food processing is a likely source of microplastic contamination. Research has found that highly-processed protein products, such as chicken nuggets, tofu, and plant-based burgers, contain significantly more microplastics per gram than minimally processed products, such as wild Alaska pollock and raw chicken breast, Mallos says.

Bottled Water

foods with microplastics bottled water

When exposed to heat—such as being left in a hot car—or subjected to physical stress, like squeezing, plastic water bottles can release microplastics into the water. "Among various types, single-use plastic bottles tend to release the highest amounts of microplastics, followed by reusable plastic bottles," Johnson says. "In contrast, stainless steel and glass bottles do not degrade or leach microplastics, making them a safer and more sustainable choice for drinking water."

Salt

foods with microplastics salt

Believe it or not, even salt—a naturally occurring mineral—isn’t safe from microplastics. Research has found that salt can contain large amounts of microplastics, reflecting the broader problem of environmental pollution. Himalayan pink salt contains the greatest amounts, followed by black salt and sea salt, Johnson says.

Fruits & Vegetables

oods with microplastics fruit and vegetables

"Due to widespread environmental contamination, fruits and vegetables can contain measurable amounts of microplastics," Johnson says. Some types of produce are more susceptible than others, like root vegetables (such as carrots, potatoes, and beets), because they absorb microplastics from contaminated soil and rainwater through their root systems. But all types of plants can absorb microplastics through their roots.

Honey

foods with microplastics honey

Plant-Based Foods

foods with microplastics plant-based

In the study co-authored by Mallos, microplastic particles were found in tofu, plant-based nuggets, plant-based fish sticks, and plant-based ground beef.

Fresh Seafood

foods with microplastics seafood

Microplastics in the ocean accumulate in fish and shellfish, ultimately impacting humans, who consume seafood containing these particles, Johnson says. Bottom-feeding species, such as clams, mussels, oysters, catfish, halibut, flounder, and cod, tend to have higher concentrations of microplastics compared to other marine organisms.

Processed Seafood

foods with microplastics processed seafood