They are everywhere and now also in the diet: In recent years an unsettling picture has been becoming clearer. Tiny particles of plastic, known as microplastics, are found almost everywhere around us. They have been detected in water, in food, and even in internal organs in the human body.
Their widespread presence raises many questions regarding their impact on health. Yet beyond the question of how many of them we are exposed to, a new study offers an equally interesting angle: Whether what we eat can affect this exposure and the way the body copes with it.
Not all microplastics behave the same way
One of the key insights arising from the scientific review is that not all microplastic particles are identical. Their size plays a significant role.
Particularly small particles, including nanoplastics, are capable of passing through the intestinal wall and entering body tissues. This process could lead to an inflammatory response and oxidative stress, two mechanisms linked to a variety of health problems.
In contrast, larger particles tend to remain in the digestive system and be excreted from the body.
The food we choose matters
The review found that the type of food and its level of processing affect the level of exposure to microplastics.
Ultra-processed foods and beverages in plastic bottles were found to be more significant sources of exposure, compared to natural and less processed foods. The reason for this lies in the production, packaging, and storage processes, which increase the risk of plastic contamination.
Bottled water was also found to be such that contains more particles compared to tap water or filtered water.
The implication is that our daily choices, often without us noticing, may affect the quantity of particles entering the body.
How the body copes with it
Despite the concern, there is also encouraging news. The study indicates that a certain diet may assist the body in coping with exposure to microplastics.
Dietary fibers, for instance, may assist in binding particles within the digestive system and facilitate their removal from the body. When the digestive system functions properly, there is a higher chance that the particles will not have enough time to be absorbed.
Antioxidants, found in fruits and vegetables, can also help reduce the damage caused by oxidative stress.
In addition, probiotics, which come from fermented foods such as yogurt, kefir, or sauerkraut, support the integrity of the intestinal wall and may reduce the penetration of particles into the bloodstream.
The diet that protects you
Interestingly, the recommendations arising from the study are not new. These are the same principles familiar to us from a healthy diet in general.
A diet based on whole foods, vegetables, fruits, whole grains, and legumes, alongside fermented foods, may not only support digestive health but also reduce the impact of exposure to microplastics.
The implication is that the way to protect the body from these effects is not particularly complex, but rather relies on familiar habits.
Small changes that make a difference
Although it is impossible to completely avoid exposure to microplastics, there are simple steps that can reduce it.
Choosing less processed foods reduces exposure to packaging and industrial processes. Preferring filtered water instead of bottled water can also make a difference.
In addition, using glass or metal storage containers instead of plastic at home may diminish contamination from the food itself. Regularly incorporating foods rich in fiber and probiotics can also help the body cope better with what does enter.
It is important to note that despite progress in research, a large portion of existing knowledge is based on experiments in animals or cell cultures. The implication is that well-founded information on humans is still lacking, and the exact link between microplastics and health is still being investigated. Nevertheless, the existing findings are sufficient to point in a clear direction and provide initial recommendations.
The bottom line – microplastics have become an inevitable part of our environment, but this does not mean we have no control over their impact. Our dietary choices may play a significant role both in the level of exposure and in the body's ability to cope with these particles.
A whole food-based diet, rich in fiber and antioxidants, along with reducing processed food and plastic packaging, can be a simple yet important step. Ultimately, this is yet another reminder that our daily habits affect health in ways more complex than meets the eye.