Switching to Filtered Water Cuts Microplastic Intake 90%

If you're sipping from a plastic water bottle right now, you might want to put it down, or at least think twice about making it your everyday habit. 

According to new research, simply switching from bottled water to filtered tap water could slash your microplastic intake from 90,000 to just 4,000 particles per year. That’s a dramatic difference for such a small change. 

While we can’t totally eliminate them from our lives, we can reduce the worst offenders, and bottled water microplastics are at the top of the list.

Microplastics are everywhere – in our oceans, air, clothing, cosmetics, and unfortunately, even our food. These particles are often smaller than a sesame seed and can sneak into our bodies in ways that aren’t always obvious. 

Over time, they may contribute to serious health concerns, including inflammation, reproductive issues, and even cancer. With researchers now finding plastic in people’s brains, blood, lungs, and livers, it’s no wonder more and more people are looking for ways to reduce microplastic exposure.

How to Cut Tens of Thousands of Microplastics From Your Diet

That crisp-looking bottle of water may feel refreshing, but it comes with a hidden cost. Bottled water is one of the biggest sources of microplastic intake. Studies have shown that these bottles can shed thousands of tiny plastic particles into the water inside, especially when exposed to heat or light. 

It’s worth repeating that staggering statistic: some people who rely on bottled water may be swallowing up to 90,000 microplastic particles each year, just from that one habit alone.

Filtered tap water, on the other hand, is a much safer bet. By using a simple faucet or pitcher filter, you can cut your microplastic intake down to about 4,000 particles a year. That’s a 90% reduction, and it's an easy, low-cost swap that doesn’t require much effort. Plus, it’s better for the planet – no single-use plastics, shipping, or recycling confusion.

Skip the Microwave

If you’re still reheating leftovers in plastic containers, this one’s for you. Microwaving food in plastic can release millions of microplastic particles into your meal – up to 4.22 million particles per square centimeter, according to recent findings. That’s a staggering amount for something so routine.

To reduce your exposure, opt for glass containers instead. They’re safer, longer-lasting, and won’t leach chemicals or plastic shreds into your lunch. And, while you’re at it, storing food in plastic containers or wraps should also be minimized. It might take a bit of a kitchen overhaul, but your gut (and the rest of your body) will thank you.

Microplastics in Food: What to Watch Out For

You might expect to find microplastics in fish or shellfish. Seafood, especially from polluted waters, often contains trace amounts of plastic that we end up ingesting. But, seafood isn’t the only culprit. The researchers behind the latest study pointed out that alcohol, canned food, and ultra-processed foods are also significant dietary sources of microplastics.

How processed is too processed? Consider this: chicken nuggets were found to contain 30 times more microplastic particles per gram than plain chicken breast. That’s a pretty clear sign that industrial food processing, which often involves plastic tubing, packaging, and machinery, is another sneaky source of contamination.

Why It All Matters for Your Long-Term Health

The health effects of microplastics are still being studied, but what we know so far isn’t reassuring. As the studies show, these particles have been found in human kidneys, lungs, bloodstreams, and even placentas. 

They’ve been shown to harm intestinal cells, disrupt gut bacteria, and trigger chronic inflammation. And, while the full picture is still coming into focus, many researchers agree that reducing exposure is a smart move.

Unfortunately, plastic production isn’t slowing down. Globally, we generate about 460 million metric tons of plastic each year, a number that’s projected to more than double by 2050. That means microplastics will only become more common, not less. But, that also means every step we take to protect ourselves now can make a difference later.

Small Swaps, Big Wins

The good news is you don’t have to make huge lifestyle changes to reduce your microplastic intake. Swapping bottled water for filtered tap water is a simple, impactful start. 

Avoiding plastic in the microwave and cutting back on ultra-processed foods are other easy wins. And, when you can, choose fresh, unpackaged ingredients – or at least items stored in glass or cardboard instead of plastic.

While we’re still learning about the long-term health effects of microplastics, the research is clear that minimizing exposure matters. While we may not be able to avoid them entirely, small steps can go a long way. And it all starts with that next sip.

Choose Better Water, Breathe a Little Easier

If you’re looking to protect your health in the long run, cutting down on microplastic intake is a great place to start. Ditch the bottled water, swap your microwave containers, and take a closer look at what’s on your plate. 

In today’s world, plastics don’t need to dominate your daily routine. With a few mindful changes, you can drastically reduce the amount of plastic you drink, eat, and inhale – and that’s a refreshing thought.