How microplastics invade our homes, and how to reduce exposure

Clouds of invisibly small microplastics are building up in the air inside our homes, while also making their way into the food and water we consume. Experts warn that people could be ingesting hundreds of thousands to millions of these particles each year—but say there are practical ways to reduce exposure.

Tiny plastic particles are now found almost everywhere. They settle on food, leach from packaging, and are released into the air from clothing and household textiles. These include microplastics (smaller than 5mm) and even smaller nanoplastics (between 1 and 1,000 nanometres). A BBC special report explores how they end up in our food—and what can be done to limit them.

A closer look around the kitchen quickly reveals multiple entry points: particles can flake off utensils, seep from plastic bottles, and even end up in a cup of tea. They are also embedded deep within many foods, including fruit, vegetables, bread, dairy, fish, meat, and eggs.

A global study covering 109 countries found that microplastic consumption in 2018 was more than six times higher than in 1990. These particles enter the food chain when plants absorb them through soil or when animals ingest contaminated feed.

"If you farm on a piece of land that was previously industrial and the soil is contaminated, [there is] potential for those plants to accumulate the contaminants in the soil," says Sheela Sathyanarayana.

"Factories use a huge amount of plastic to be effective and to have high throughput for their products."

Once you start noticing them, the number of exposure points can feel overwhelming. Still, experts say there are straightforward ways to reduce the amount of microplastics in everyday life.

"There's a lot of low-hanging fruit in your house that's really easy to address," Sathyanarayana adds.

Eating

For some foods, it is possible to reduce microplastics before consumption. Research in Australia found that rinsing rice can lower plastic content by 20–40%. Washing meat and fish may also help, though it won’t eliminate the particles entirely.

Other foods are harder to clean. Salt, for example, often contains microplastics due to contamination during production. A 2018 study found plastics in 36 out of 39 salt brands tested, with sea salt showing the highest levels.

Experts recommend prioritising fresh, whole foods and limiting ultra-processed products.

"The more ultra-processed a food is, the more likely it is to have high plastic contamination, because there are so many touch points in a factory making that food," Sathyanarayana explains.

Reducing exposure on a broader scale will require systemic change. Studies suggest that cutting environmental plastic pollution by 90% could halve human intake in the most affected countries.

"Plastic is a cheap, great material," says Vilde Snekkevik. "The problem is just that we're overusing it. It's everywhere."

Drinking

Water is another key source of microplastic exposure. Simply opening and closing a plastic bottle can release hundreds of particles per litre.

Tap water is not immune either. Studies in the UK, China, Europe, Japan, Saudi Arabia, and the US have found microplastics in nearly all samples tested.

Still, where it is safe, tap water may be the better option—especially when paired with filtration. Even basic carbon filters can remove up to 90% of microplastics. 

However, everyday habits can counteract those benefits. Some tea bags made with plastic components can release billions of microplastic and nanoplastic particles into a single cup. Plastic-free alternatives are increasingly available.

Packaging

Food packaging is another major source of contamination. 

"Food stored in plastic inevitably will contain microplastics," says Annelise Adrian.

Even opening packaging can release particles. One study found that tearing or cutting plastic can generate up to 250 microplastic fragments per centimetre. The age of containers also matters. Reusable plastic items release more microplastics over time, especially after repeated washing.

Takeaway containers are another overlooked source. Research suggests frequent takeaway users could ingest thousands of microplastic particles each month from packaging alone.

Dressing

Clothing is a significant contributor to airborne microplastics. Synthetic fabrics shed tiny fibres during washing, drying, and everyday wear, releasing them into indoor air. Switching to natural materials like cotton, wool, or linen can help reduce exposure. Unlike synthetic fibres, natural ones break down more easily in the body.

By Nazrin Sadigova