How To Eat Less Plastic

We all know plastic is damaging the planet: polluting our oceans, harming ecosystems and killing marine life. But it’s also increasingly making its way into our bodies, and while research is still in its infancy, it’s thought the chemicals could be affecting human health. Microplastics – tiny plastic particles measuring less than five millimetres in diameter – are everywhere, and impossible to avoid. According to a study in the journal Environmental Science and Technology, humans consume anywhere from 39,000 to 52,000 microplastic particles each year.

‘Much of today’s research focuses on micro- and nanoplastics, tiny fragments produced as plastic breaks down,’ explains nutritionist Dr Federica Amati. ‘Scientists have detected these particles throughout the human body. That’s certainly unsettling, but the long-term health effects of microplastic accumulation remain uncertain. Emerging studies suggest they may interfere with the gut microbiome by disrupting the protective mucin layer lining the intestine.

‘So far, the best evidence we have for the links between plastics and health does not relate to the plastic particles themselves, but from the chemicals added to them during manufacturing. These include plasticisers such as bisphenol A (BPA) and bisphenol S (BPS), plus a group of endocrine-disrupting phthalates. These substances can leach from packaging, food containers, cosmetics and household products, entering our bodies through food, water, air and skin contact.’

6 Ways To Cut Down Your Plastic Intake

Opt for whole foods without packaging

Whole foods like fruits, vegetables, legumes, fresh fish, poultry, nuts and seeds are not only better for our health, they also tend to contain less microplastics than processed foods, which often come in plastic packaging. Choose loose fruit and vegetables where possible, and shop at zero-waste stores where you can bring your own containers – plus avoid plastic coffee cups, stirrers and sauce packets.

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Check your labels

It’s difficult to completely cut plastic out of our lives, but always check the labels. Products with recycling codes 3, 6 and 7 are particularly harmful, known for containing phthalates, styrene, and bisphenols respectively.

Switch plastic bottles for reusable

If you’re still on the plastic bottle hype, it’s time to switch to reusable. It’s estimated that bottled water drinkers ingest more than 90,000 extra microplastic particles per year, in comparison to those who refill water bottles or glasses with tap water. And according to a 2018 study, bottled water can have around double the microplastic level than tap water.

Don’t microwave in plastic

Reheating leftovers from your Saturday night curry? Don’t heat them up in plastic containers, as heated plastic starts to break down, which could lead to chemicals and microplastics transferring into your dinner. ‘Avoid heating food or drinks in plastic containers, as heat increases the chance chemicals will migrate into the product,’ Dr Amati recommends. ‘Whenever possible, opt for glass, stainless steel or ceramic food storage containers and reusable water bottles.’

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Avoid plastic kitchen utensils

Give your kitchen cupboards a revamp. Swap plastic chopping boards and utensils for ones made with stainless steel, glass, ceramic or wood. 

Clean your air

Plastic can also get into food through the dust in our homes, found on carpets, curtains, mattresses and furniture. You can reduce this by regular dusting, sweeping and vacuuming (with a HEPA filter if you can), plus opening windows, and opting for natural fabrics where possible.