Microplastics Are Micromonsters

Follow NRDC’s science-based steps to protect your family from microplastics.

Even though they are too small to see, these micromonsters may increase the risk of big health problems. Microplastics are impossible to avoid entirely, but you can reduce the amount you unknowingly ingest. Check out these tips, and follow the ones that feel doable for you. Every smart swap helps!

NRDC is an independent, science-based organization with decades of experience translating emerging environmental health research into practical protections for families.

Our scientists and health experts track evolving evidence on risks like lead, PFAS, air pollution—and now, microplastics—and translate that science into clear, everyday guidance people can use now.

This guidance reflects the best available evidence and will evolve as the science advances.

Science-backed steps for avoiding microplastic exposure: How many of these are you already doing?

A woman filling a glass with filtered drinking water from a kitchen faucet.

1. Choose tap water, not bottled

People drinking bottled water instead of tap water ingest substantially more microplastics. People who drink beverages in plastic packaging are also more likely to have higher levels of microplastics in their stool.

A person preparing fresh pico de gallo.

2. Rethink your plastic kitchenware

Many kinds of plastic kitchen items introduce microplastics into food, including cutting boards, bowls, blenders, spatulas, electric kettles, and sponges. Use alternatives like stainless steel, glass, ceramic, bamboo, stoneware, and nonplastic sponges.

A woman frying vegetables in a stainless steel pan.

3. Rethink your nonstick pans

Cookware coated with PTFE (commonly called Teflon), a plastic made with PFAS (toxic “forever chemicals”), can scratch and release millions of microplastics during use. They are a double whammy of PFAS and microplastics. Alternatives include stainless steel, cast iron, and ceramic.

A man reheating leftover mac and cheese in a microwave.

4. Don’t microwave plastic

Heating food in plastic packaging and containers releases harmful chemicals and microplastics into your meal. Reheat food in glass or ceramic.

A plastic baby bottle filled with formula.

5. Skip the plastic baby bottles

Infants can be exposed to millions of microplastics a day from plastic baby bottles. Use shatter-resistant glass bottles instead.

A small stack of cotton tampons.

6. Watch out for hidden plastics in menstrual products

A single tampon can release billions of microplastics. Alternatives include tampons that are made from 100 percent cotton and have a nonplastic or no applicator, reusable cotton pads, silicone cups, and PFAS-free cotton period underwear.

A woman holding a knitted sweater as she folds and organizes clothing.

7. Choose natural fibers for your home and wardrobe

Microfibers are constantly shedding from synthetic clothing and textiles during wear, laundering, and use. Plastic-derived textiles like nylon, spandex, and polyester can increase concentrations of microplastics in the dust and air. Opt for alternatives, such as cotton, linen, bamboo, silk, and wool.

A man holding a stainless steel coffee cup.

8. Bring your own nonplastic to-go cup

Disposable cups—including paper cups (which tend to be lined with plastic)—have been found to release microplastics into beverages. This is true for both cold and hot beverages, though more microplastics are released into hot beverages or carbonated beverages like soda. Keep your own nonplastic reusable cup with you for on-the-go stops.

A woman applying moisturizing cream to her face.

9. Avoid personal care products with intentionally added microplastics

Despite efforts to phase out some uses in certain personal care and cosmetic products, microplastics are still common in a variety of these products. Look for products that do not contain intentionally added microplastics, and avoid anything containing ingredients that can indicate microplastic presence: polyethylene, polypropylene, polyurethane, acrylates, polymers, and microbeads.

A man removing a reusable metal infuser from a mug of tea.

10. Avoid plastic tea bags

Steeping plastic tea bags can release high numbers of microplastics into your hot tea. Choose tea packaged in nonplastic tea bags or switch to using loose-leaf tea in a metal tea strainer or a reusable cotton tea bag.

What makes microplastics so scary?

Tiny particles of plastic sneaking into our bodies is both bizarre and concerning. 

Scientists have linked microplastics present in arterial plaque with an increased risk of heart attack, stroke, and death. Early science also suggests microplastic exposure is associated with increased risks of liver disease and cancer, inflammatory bowel disease, chronic rhinosinusitis, and pregnancy complications.

As researchers continue to discover more about the magnitude of the health risks connected to microplastic exposure, it behooves us to make some simple lifestyle changes that may reduce our personal risk.

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Learn more

Read more about how NRDC continues to monitor emerging science and update guidance to protect families. New research on microplastics is emerging all the time. Visit again for the latest updates and additional ways to reduce your exposure.
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