These days, if you’ve been paying attention to the news—whether casually or closely—you’ve probably come across quite a few articles about microplastics. Interestingly, a term that might have seemed foreign just two decades ago is now a hot topic, even among those who might not be overly concerned about the health implications.
As you might expect, microplastics are tiny plastic particles, generally under 5 millimeters. They form because plastics don’t biodegrade the way we’d hope; instead, they break down into these minuscule bits that can be found everywhere—wind, water, you name it. Everyday products, including toothpaste, can release these particles into our environment. Unfortunately, when we ingest or breathe in microplastics, we could be facing a variety of health risks ranging from cardiovascular issues to cancer or even early onset dementia.
The good news, or maybe the less alarming news, is that experts say there’s no need to freak out just yet. The best course of action is to minimize exposure as much as possible, knowing that, well, it’s pretty much impossible to completely avoid them. So, a good starting point might be figuring out which foods are more likely to carry plastic contamination.
Salt
Salt is an integral part of most diets, which can be a bit disheartening when you learn that it can often contain microplastics. In a 2018 study by researchers from Incheon National University and Greenpeace East Asia, they analyzed 39 salt brands worldwide and found that over 90% had microplastics. It’s worth noting, though, that not all salt is created equal—sea salts and those from Asia are more commonly contaminated. For instance, Indonesian sea salt was flagged as particularly bad, a concerning fact given Indonesia’s large share in global plastic pollution.
Fortunately, there are brands out there that specifically market their salts as free from microplastics, and opting for salt sourced from land rather than water can help too. Avoiding salt packaged in plastic can further minimize risks.
Seafood
If microplastic pollution is invading our sea salt, then it practically goes without saying that fish and other seafood are affected as well. A recent study found that out of 182 assorted seafood samples tested, 180 showed traces of microplastics. Among the types checked, shrimp topped the list for contamination, with many particles originating from textiles. Interestingly, washing seafood before consuming it might help reduce microplastic content.
But where is all this oceanic plastic coming from? You might be surprised to learn that your own home could be contributing. Studies suggest that microplastics from synthetic clothing could enter water systems every time you do laundry.
Sugar
Sugar, much like salt, appears to have a significant microplastic problem. A 2025 study highlighted an alarming 100% contamination rate when examining 100 sugar samples from around the globe. Interestingly, this included beet sugar, while white granulated sugar had higher levels of microplastics compared to molasses and brown sugar.
Researchers suspect that the actual contamination likely happens during the production and packaging phases. Given that sugar undergoes extensive processing, from extraction to drying, it seems pretty inevitable that microplastics hitch a ride along the way. A common contributor to sugar microplastic contamination is PVC, the same plastic that might be found in your flooring or pipes.
Beer
Yes, it might be hard to swallow, but even beer isn’t safe from microplastics. Various studies have detected these small particles in beer, though it’s unclear precisely where they originate. Initially, one might assume that the brewing water could be to blame, but a specific research study didn’t establish a link there.
When you tally the microplastics you might find in beer, along with those from other sources like sea salt and even tap water, it really stacks up. Researchers estimate that the average American consumes nearly 6,000 particles of microplastics annually just from those three items alone. Yet, another study indicated that a mere 100 milliliters of beer could contain as many as 9,154 microplastics.
Bottled Water
Drinking bottled water seems convenient, but it significantly increases the amount of microplastics you consume. Research suggests that those who habitually drink from plastic bottles take in around 90,000 more microplastic particles each year than those who avoid them. Interestingly, the microplastics present in bottled water aren’t solely from the bottles themselves; how you handle and dispose of them matters too. Repeatedly opening and closing them, squeezing them, or leaving them under sunlight leads to unseen damage, which encourages them to release more microplastics.
Switching to reusable plastic bottles isn’t a surefire fix either. A 2022 study found that after just 24 hours of water sitting in a reusable bottle, it could host over 3,900 different substances derived from the plastic itself or even soap residues from cleaning it.
Honey
You might think honey is a healthier option than sugar when it comes to microplastics, but it has its own issues. Microplastics can infiltrate honey via various pathways. For example, as plastic breakdowns occur in nature, nearby plants absorb these particles. When bees gather nectar from these plants, microplastics make their way into the hives and ultimately, the honey.
Packaging plays a role too—if honey is packaged in plastic, that can increase contamination. Studies have shown that a significant percentage of both local and commercial honey varieties contain microplastics, sometimes reaching up to 100% in certain regions.
Milk
Microplastics also find their way into dairy products like milk. The pathways can be numerous: packaging might contribute microplastics, but cows could also consume these particles in their feed, passing them along into the milk. Interestingly, there’s even research indicating that humans can transfer microplastics to infants through breast milk.
Variations exist in the amounts of plastic in different milk brands. For instance, one analysis highlighted that certain milk products contained significantly higher levels of plastic chemicals than others, raising concerning health implications, even if they fall within federal regulations.
Cheese
And the issue doesn’t end with milk; cheese generally contains higher levels of microplastics compared to milk or even bottled water. Aged cheeses—like cheddar or gouda—often have more microplastics than fresh varieties due to the extensive processing stages involved. Whether it’s from long-term plastic storage or contamination during production, the risk is significant.
Plus, the way cows interact with plastics can further influence how much microplastic ends up in dairy products. From the feed that they consume to the protective gear of agricultural workers, all of these factors contribute to a larger problem.
Tea
The situation with tea isn’t as straightforward as it may seem. While tea leaves likely have some microplastics, a major concern actually comes from the tea bags themselves. Research shows that brewing tea can release millions or sometimes even billions of plastic particles, depending on the bag’s composition.
To mitigate exposure, you might consider opting for brands with biodegradable tea bags rather than plastic ones. Also, using non-plastic utensils for loose-leaf tea could keep microplastics at bay.
Chewing Gum
Chewing gum is another sneaky source of microplastics. A recent study indicated that those who chew gum could consume tens of thousands of extra microplastic particles each year. Both natural and synthetic gums can release comparable amounts of microplastics, and the size of the gum piece you chew might influence the amount.
What’s alarming is that some companies even add plastics deliberately to their gum, using food-grade options for texture and stability. That makes it a rather unique source of microplastic contamination.
Produce
As microplastics flow through the environment, some will settle into the soil where our food is grown. Recent estimates suggest that European farmland has become a major reservoir for microplastics, which can remain for years, especially when including treated sewage as fertilizer. These particles can contaminate food crops. Apples and pears appear to contain more microplastic per gram compared to other fruits, while broccoli and carrots lead among vegetables.
One straightforward way to lower your potential microplastic intake is by choosing organic produce, particularly to avoid pesticides that might harbor these particles.
Coffee
If you think switching from tea to coffee might help you evade microplastics, think again. Research has found that coffee also contains a notable amount of microplastics. Hot coffee, in particular, was shown to contain more microplastics than cold brews; temperature seems to play a role.
How coffee is brewed can make quite a difference too, with older machines contributing higher levels of microplastics. Plus, the type of cup used matters—plastic cups release more microplastics than paper models.
Rice
If you enjoy rice, there’s a chance you’re also consuming microplastics. Rice fields are often environments exposed to high levels of contamination from agricultural processes. For every 100 grams of rice consumed, around three to four milligrams of plastic can come along for the ride. Instant rice, though, can boost that figure significantly.
But there’s hope: rinsing rice before cooking can cut down on plastic contamination. Importantly, the type of packaging it comes in doesn’t seem to impact plastic content.
Meat
We’ve seen since seafood and dairy products can harbor microplastics, but what about meat? Sadly, microplastic contamination is widespread across nearly 90% of animal protein sources, including alternatives. The processing of food plays a critical role; more processing usually correlates with higher microplastic content.
Interestingly, a recent study found that the microplastic levels in proteins were not significantly impacted by the type of packaging used nor did organic options show lesser contamination compared to conventional ones. Researchers estimate that common protein sources alone contribute thousands of microplastic particles to the yearly diet.
