How to remove microplastics from food and water

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Microplastics—the tiny plastic particles less than 5 millimetres wide—have silently found a way into daily meals, water bottles, salt packets, and even fresh fruits.

What started as a distant environmental concern has now become a very personal health issue.

These plastic fragments, mostly invisible to the eye, may enter the body and stay longer than welcome.

While the internet is flooded with suggestions, not all of them are grounded in truth. Here are some effective ways to reduce microplastic intake from food and water.

Boiling water doesn’t help: But this filtration method does

Many believe boiling tap water removes microplastics. But here’s the truth: boiling only kills bacteria, not plastic particles. In fact, it may even break down larger plastics into smaller, more dangerous particles.

What actually works?

A reverse osmosis filter, when certified for microplastic removal, is proven to remove up to 90–99% of microplastics, according to research. Carbon block filters, especially those with a pore size of less than 1 micron, can also trap certain types of microplastics. Investing in the right filter—not just any—is key.

Many proudly switch to sea salt thinking it’s more “natural.” But multiple studies, found that sea salt is often highly contaminated with microplastics due to ocean pollution.

A better choice?

Rock salt or Himalayan pink salt, mined from ancient salt beds untouched by plastic pollution, usually contain far fewer microplastics. Choosing salt sourced from protected or fossil reserves can quietly reduce microplastic consumption in everyday meals.

Washing fruits in tap water is not enough

Most food is rinsed under tap water before eating. But if the water itself contains microplastics, is anything really getting removed?

A more effective method involves soaking fruits and vegetables in a baking soda and filtered water solution for about 10–15 minutes. Baking soda can help remove surface contaminants—including pesticide residues and dust-bound microplastics. Rinsing again with filtered water ensures a cleaner result. Though it won’t remove plastics already inside the produce, it’s a meaningful step forward.

Plastic-free packaging isn’t always safer

Swapping plastic containers for paper-wrapped groceries might feel like a win. But here’s the hidden catch: some “eco-packaging” materials are coated with plastic or treated with chemicals that still leach into food, especially when heated.

Rather than focusing just on packaging, storing food in glass jars, stainless steel containers, or uncoated ceramic dishes reduces prolonged plastic exposure. Also, avoiding reheating food in plastic containers is a small act with lasting impact. Warmth speeds up plastic migration—something that silently adds to the body’s plastic load.

Not all bottled water is clean

Ironically, bottled water often contains more microplastics than tap water. This happens during the bottling process or from the plastic containers themselves.

The game-changer? Look for water sold in glass bottles or filtered at the source using advanced membrane filtration systems. A few trusted brands mention this on their labels. Choosing those may feel like a small act—but it’s a protective one, especially for those who rely on bottled water regularly.

Daily habits matter more than rare detoxes

Some advocate for “microplastic detoxes” through juices or supplements. But there is no scientific proof that the body can “flush out” microplastics in that way.

Instead, maintaining a fiber-rich diet supports better digestive functioning, which may naturally eliminate foreign particles more effectively. A study published in Environmental Science and

Technology Letters suggested that the gut microbiome plays a role in managing microplastic damage—meaning that foods like fermented vegetables, curd, and whole grains indirectly offer defense.