Your no-BS guide to what they are, why they matter, and how to reduce your exposure

Let’s be honest, no one wants plastic in their food, water, or bloodstream. But the truth is, it’s already there. Microplastics are tiny plastic particles floating through our lives: in the air, our tap water, even inside the bodies of people who’ve never heard the word “microplastic.”

If you’re a parent, health-conscious shopper, or just trying to clean up what you put in and around your body, this guide will break down what microplastics are, what the science says about them, and — most importantly — how you can reduce your exposure without losing your mind.

Heads up: This post contains affiliate links. That means if you click and buy, I may earn a small commission at no extra cost to you. I only recommend products I truly believe in — especially ones that help reduce microplastic exposure.

What Are Microplastics?

You’ve probably heard the term before but what are microplastics, really? Microplastics are exactly what they sound like — tiny plastic fragments less than 5 millimeters in size, about the size of a sesame seed or smaller. Some are made intentionally small (like exfoliating beads in old-school face washes), while others are created when larger plastic items — think grocery bags, plastic containers, synthetic clothing — break down over time through sunlight, heat, or friction. What’s especially troubling is that these particles are now being found everywhere — in oceans, drinking water, soil, and even human bloodstreams.

What makes microplastics so concerning isn’t just their size — it’s that they don’t break down like natural materials. Once they’re out in the environment, they hang around… potentially forever. And because they’re small enough to be absorbed by animals, humans, and even unborn babies (yes, really), researchers are starting to connect the dots between these invisible particles and long-term health risks.

A 2022 study found microplastics in the bloodstreams of nearly 80% of people tested. That means they’re not just passing through — they may be circulating inside us.
— Leslie et al., 2022, Scientific Reports

Where Are They Found?

What Are Microplastics Doing in Our Food and Water

One place microplastics can sneak in is through the food and drinks we consume every day. But to fully understand what microplastics are and how they get there, we need to look at just how common they’ve become in our diets.Microplastics have been found in bottled water, seafood, sea salt, and even fruits and vegetables — things most of us eat and drink without a second thought.A 2019 study published in Environmental Science & Technology estimated that the average person consumes between 39,000 and 52,000 plastic particles per year from food and beverages alone.

When you add in what we inhale from indoor air and dust, that number could easily double. It’s not just about ocean pollution anymore — these tiny particles are showing up at our dinner tables and in our homes, whether we realize it or not.

What Are Microplastics Doing In Our Clothing and Laundry

To fully answer the question what are microplastics, we also need to look at how our clothing contributes. Synthetic fabrics like polyester and fleece shed plastic fibers that enter our water system.” Every time you wash your clothes, you could be releasing thousands of microplastic fibers into the water system. These materials are essentially plastic, and they shed tiny fibers with each wash. The problem? Most of those fibers aren’t caught by washing machines or wastewater treatment plants. Instead, they slip into rivers, lakes, and oceans — and can eventually make their way right back into the water we drink or the seafood we eat. It’s a full-circle problem hiding in your laundry basket.

The IUCN estimates that up to 35% of ocean microplastics come from washing synthetic clothes.

What Are Microplastics Doing In the Air and Dust Around Us

You might not see them, but microplastics are floating around your home — especially if you have carpets, upholstered furniture, curtains, or electronics made with synthetic materials. Over time, these items shed tiny plastic particles into the air, which eventually settle into household dust. And whether you’re sweeping, lounging on the couch, or your kids are playing on the floor, you’re likely inhaling some of it. In fact, some studies estimate we breathe in tens of thousands of microplastic particles per year — without ever stepping foot outside.

Are Microplastics Bad for You?

While we don’t fully understand the long-term effects of microplastics on human health yet, the early signs are concerning — and research is evolving quickly. Scientists have already found microplastics in our bloodstreams, lungs, placentas, and even breast milk, which raises serious questions about how these particles interact with our bodies over time. Some studies suggest links to inflammation, hormone disruption, and oxidative stress, but more research is needed to fully connect the dots. What we do know is that microplastics are everywhere — and we’re only just beginning to understand what that means for our health.

Researchers found microplastics in 100% of stool samples from people in 8 countries.
— Schwabl et al., 2018

How to Reduce Your Exposure to Microplastics

Understanding what are microplastics is the first step. The next is making small changes that reduce your exposure and protect your long-term health.

In the Kitchen

• Use glass containers with silicone lids instead of plastic ones
• Switch to bamboo utensils or stainless steel
• Choose ceramic-coated pans over Teflon or nonstick
• Store leftovers in beeswax wraps or silicone lids
• Cut on a bamboo cutting board

Water & Drinks

• Use a filter pitcher like the aarke Purified Glass Water Pitcher
• Avoid bottled water at all costs
• Carry a Hydro Flask or other stainless steel bottle
• Install a under-sink reverse osmosis system

Laundry & Clothing

• Use a Guppyfriend bag when washing synthetics
• Install a filter on your washer
• Buy more natural fabrics (cotton, linen, hemp)

Cleaning Products

• Use cloths instead of synthetic sponges
• Avoid single-use plastic cleaner bottles
• Ditch products with glitter or microbeads

Do You Have to Be Perfect?

Not even close. You don’t need to swap everything or spend a fortune. Just start with one or two changes — like switching your water bottle or cutting board. Progress > perfection. If you want a easy place to start, go over to our checklist and download it today.

Want to Stay One Step Ahead of Microplastics?

Now that you know what are microplastics and where they hide, check out our product recommendations and sign up for our newsletter where we share the latest studies on microplastics, breaking news, helpful articles, and practical product recommendations — all designed to help you live a healthier, low-plastic lifestyle. Whether you’re just starting to learn or already deep into the journey, we’ve got you covered with real talk and real solutions.