What the Science Shows

A groundbreaking 2024 study published in the New England Journal of Medicine found that patients with microplastics in their arterial plaque (9) had significantly higher rates of heart attack, stroke, and death compared to those without. Researchers have now detected microplastics in human blood, lungs, liver, kidneys, brain tissue, placenta, and even breast milk (8,13).

Perhaps most concerning, a recent study found that microplastic concentrations in brain tissue are increasing over time—samples from 2024 showed higher levels than those from 2016. Patients with dementia had notably higher microplastic accumulation, particularly in blood vessel walls and immune cells in the brain (7).

The potential health impacts include:

• Increased inflammation and oxidative stress
• Cardiovascular disease progression
• Hormonal disruption through endocrine system interference
• Respiratory issues
• Potential neurodegenerative disease risk
• Reproductive health concerns (13)

These particles also carry toxic chemicals like BPA, BPS, and phthalates—endocrine disruptors that can interfere with hormone regulation, metabolism, and fertility (4).

How Much Are We Really Exposed To?

Research suggests adults may ingest between 39,000 to 52,000 microplastic particles per year through food and water alone. If you drink exclusively bottled water, that number jumps to over 140,000 particles annually. Some estimates suggest we may consume the equivalent of a credit card’s worth of plastic each week—though the actual health impact of this exposure is still being studied (3).

Common Sources of Microplastic Exposure

Thanks to researchers like Dr. Rhonda Patrick, we’re learning that microplastics hide in unexpected places (4, 5).

Drinking water is one of the primary sources, with tap water introducing 220,000 to 1.2 million microplastic particles annually. Bottled water is even worse—one study found 93% of bottled water samples contained microplastics, with some samples showing over 10,000 particles per liter. Surprisingly, even glass bottles aren’t perfect, as painted lids can shed plastic particles into the water (3).

Your morning coffee routine may be exposing you to significant microplastics without you realizing it. Most drip coffee makers run hot water through plastic reservoirs, tubing, and internal components, and the combination of heat and pressure causes these parts to shed microplastic particles directly into your brew. One recent study found that coffee water from a standard drip machine contained approximately 453 microplastic particles per liter—that’s roughly 30 particles in a single 8-ounce cup (1). Single-serve pod machines are even more problematic, as hot water blasts through punctured plastic pods, releasing thousands of microplastic particles with each cup. Older machines shed more particles than newer ones, as years of heat exposure cause the plastic components to break down and disintegrate.

Hot beverages in to-go cups present another compounding risk. Paper coffee cups are lined with plastic, and heat dramatically accelerates breakdown. Adding boiling water to a plastic container can increase BPA leaching by up to 55 times, and heat increases plastic chemical release by up to 50-fold overall (4).

Many brands of tea bags release hundreds to thousands of microplastic particles per cup when hot water is added, even from high-end brands. Research shows that a single tea bag can release over 10,000 microplastic particles into your cup (4). Most commercial chewing gum contains a “gum base” made from plastic polymers—a shift that happened around World War II, meaning you’re essentially chewing plastic (4).

When it comes to food storage and heating, microwaving food in plastic containers can release over 4 million microplastic particles, even from containers labeled “microwave-safe.” The plastic degrades with repeated heating regardless of the label. Canned foods and beverages are lined with plastic containing BPA or BPS, and one study found that consuming canned soup for just 5 days led to a 1,200% increase in urinary BPA levels compared to eating fresh soup (4).

Synthetic clothing and home textiles made from polyester, nylon, and other synthetic fabrics shed microfibers with every wash, which become airborne in your home. Indoor air can contain 0.1 to 1.2 microplastic particles per cubic meter. Finally, seafood and packaged foods accumulate microplastics—fish and shellfish from ocean pollution, and foods packaged in plastic containers that absorb particles over time, especially when stored warm or for extended periods (13).

What You Can Do: Practical Steps to Reduce Exposure

While we can’t eliminate microplastics entirely, we can significantly reduce our exposure.

For water, the most effective solution is installing a reverse osmosis water filter, which removes 99.9% of microplastics, BPA, phthalates, and PFAS. Choose systems with stainless steel tanks and metal filter housings rather than plastic components, and add back essential minerals with remineralization filters or mineral drops. Avoid bottled water whenever possible.

For your coffee routine, consider switching to a French press, pour-over brewer, or percolator made entirely from glass, stainless steel, or ceramic. These manual brewing methods bypass plastic components completely. If you prefer electric machines, look for models with all-metal brew paths where water never touches plastic. Run several “dummy” cycles with plain water before using any new coffee maker to rinse away manufacturing residue. Avoid single-serve pod machines entirely, or switch to reusable stainless steel pods if you must use a pod system (1).

When it comes to beverages, use glass, ceramic, or stainless steel water bottles and avoid hot drinks in paper to-go cups by bringing your own mug. Switch to loose-leaf tea instead of tea bags, and never add hot liquids to plastic containers. For gum, choose plastic-free brands like True Gum or Simply Gum.

For food storage, store food in glass or stainless steel containers and never microwave food in plastic—use glass instead. Avoid heating plastics of any kind, choose fresh over canned when possible, and if buying canned goods, rinse contents before eating. Choose natural fiber clothing made from cotton, wool, or linen over synthetic fabrics, use HEPA air filters in your home, dust regularly to reduce microplastic accumulation, and avoid plastic cutting boards by using wood or bamboo instead.

Supporting Your Body’s Detoxification

According to Dr. Patrick’s research, while we can’t fully “detox” from microplastics yet, we can support our body’s natural elimination. Increase soluble fiber to create a viscous barrier that prevents gut absorption of microplastics and helps eliminate them through stool. Support liver function by eating cruciferous vegetables, adequate protein, and antioxidant-rich foods. Stay hydrated to help flush particles through your system, and reduce overall toxic burden—the fewer toxins your body handles, the better it can cope with unavoidable exposures (2).

The Bottom Line

Microplastics are ubiquitous, and complete avoidance is impossible. But by making strategic changes—especially around water filtration, coffee brewing methods, food storage, and heat exposure—you can dramatically reduce your daily intake. These aren’t just environmental choices; they’re health investments for you and your family.

At Prairie Health & Wellness, we believe in empowering you with information and practical tools to take control of your health. Start with one or two changes this week, then build from there. Small consistent actions create lasting transformational change.