Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider for advice tailored to your circumstances.
It’s a confronting thought, but the truth is that microplastics—those minuscule fragments of plastic less than 5 millimetres in size—are now so widespread in our environment that they’re turning up in the food and drinks we consume every day.
While scientists are still unravelling the long-term health effects of ingesting microplastics, recent research is sounding the alarm.
A 2024 study published in the New England Journal of Medicine found a link between microplastics in arterial plaque and a higher risk of cardiovascular events.
Other studies have connected micro- and nanoplastic exposure to inflammation, immune system disruption, and metabolic changes.
Although there’s no official ‘safe’ level of microplastics in our bodies, the absence of guidelines doesn’t mean there’s no risk.
So, where are these tiny plastics sneaking into our diets? And what can you do to reduce your exposure?
Let’s examine seven common foods and beverages with the highest microplastic loads and the simple swaps you can make for a healthier, more sustainable lifestyle.
1. Sea salt
Plastic Load: ~0.4–5.8 particles per teaspoon (5g)
Sea salt is a pantry staple for many Australians, but it’s also a surprising source of microplastics. Because sea salt is harvested from ocean water, it’s vulnerable to the plastic pollution that plagues our seas.
Studies have found that even premium brands can contain hundreds to over a thousand microplastic particles per kilogram.
Healthier alternative: Opt for mined rock salt or Himalayan pink salt, less likely to be contaminated with modern microplastics. If you prefer sea salt, look for brands that use traditional harvesting methods or have third-party purity testing.
2. Beer
Plastic Load: ~2–79 particles per litre
A cold beer on a hot day is an Australian tradition, but research has found that beer can contain microplastics, likely introduced through contaminated water or during the brewing process.
German and North American studies have detected microplastic fibres and fragments in every beer sample tested.
Healthier alternative: Support local breweries that use filtered water and sustainable practices. Moderating your beer intake and drinking filtered water alongside your brew can also help reduce your overall microplastic exposure.
3. Bottled water
Plastic Load: ~325–10,000 particles per litre
If you’re reaching for bottled water thinking it’s a pure choice, think again. Studies have shown that bottled water can contain hundreds to thousands of microplastic particles per litre, often originating from the plastic packaging.
Healthier alternative: Filtered tap water is your best bet. Store it in stainless steel or glass bottles, and avoid drinking from plastic bottles left in the sun or heat, as this can increase plastic leaching.
4. Shellfish
Plastic Load: ~7.6–10.7 particles per gram (shrimp); ~1.4/g (oysters)
Shellfish such as prawns, mussels, clams, and oysters are filter feeders, meaning they can accumulate microplastics from their environment and pass them on to you.
Australian seafood is generally considered to have lower microplastic loads than some overseas sources, but it’s still a concern.
Healthier alternative: Diversify your protein sources. Try plant-based proteins, poultry, or sustainably sourced fish known for lower microplastic contamination. If you love seafood, choose Australian-caught options and enjoy them in moderation.
5. Rice
Plastic Load: ~13 mg plastic per 100g of instant rice; ~3–4 mg per 100g of washed rice
Rice is a staple in many Australian households, but it can carry surprising levels of microplastics, especially instant varieties. A 2021 study found that washing rice before cooking can reduce its plastic content by up to 40 per cent.
Healthier alternative: Buy bulk or minimally processed rice and rinse it thoroughly before cooking. Avoid instant rice when possible, and consider organic or low-intervention varieties for added peace of mind.
6. Apples and carrots
Plastic Load: ~44.6 million particles per apple; ~14.7 million per carrot (150g)
It’s not just processed foods—fresh produce can also contain microplastics, absorbed directly into plant tissues from contaminated soil and water. Apples and carrots top the list, with millions of particles per serving.
Healthier alternative: Choose unpackaged, locally grown produce when possible, and wash fruits and vegetables thoroughly. Peeling can help reduce exposure, and rotating your fruit and veg choices can limit long-term build-up from any source.
7. Tea from plastic tea bags
Plastic Load: ~11.6 billion particles from one plastic tea bag
If you’re a tea lover, beware: plastic tea bags can release billions of microplastic and nanoplastic particles into your cup when steeped in hot water.
Healthier alternative: Switch to loose-leaf tea brewed in a stainless steel or glass infuser, or choose brands that use biodegradable, plastic-free tea bags. Look for options from reputable brands like Republic of Tea, Yogi Tea, or Harney & Sons.
While it’s impossible to avoid microplastics altogether, knowing where they’re most likely to lurk—and making a few simple swaps—can help you reduce your exposure. Not only will you be looking after your health, but you’ll also be supporting a cleaner, greener environment for future generations.
Have you noticed microplastics in your food or drink? Are you making changes to reduce your exposure? Share your experiences and tips in the comments below.
Also read: Think diet beverages are safe? This study might change your mind
