Think you aren’t eating microplastics? Think again. The reality is that we’re effectively eating, drinking and breathing plastic every day. Recent studies suggest these particles have infiltrated nearly every major organ system, raising the stakes for anyone trying to cut plastic out of their kitchen. In 2026, the goal isn’t just to “be aware” — it’s to reduce the passive accumulation of polymers in your own body.
To find out which foods are most likely to contain microplastics, and what you can do to limit your exposure, we consulted a doctor.
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How many microplastics are considered unsafe?
“There is no officially established ‘safe’ or ‘unsafe’ level of microplastic intake. It makes sense to want your exposure to be as low as possible,” Dr. Joseph Mercola, a board-certified family medicine osteopathic physician, said in an email.
Microplastics can enter our food because of contamination where the food was grown, raised or processed. Mercola explained that using plastic mulch and plastic seed coatings in agriculture, and irrigation with contaminated water, are among the various ways microplastics can end up in food. Plastic packaging, utensils and containers are additional sources.
According to the US Food and Drug Administration, current evidence doesn’t suggest that the levels of microplastics in food are a risk to us. However, you still might want to minimize how much microplastics you passively consume. These are the most common foods that contain microplastics, and the measures you can adopt to reduce your plastic intake.
The top 8 foods in your diet that may contain microplastics
1. Seafood
One of the most significant ways plastic particles end up in our food is through single-use plastics that break down and find their way into waterways and soil. When they reach the oceans, they end up in our seafood.
“Microplastics are then taken up by plankton and mistaken for food by fish and shellfish,” Mercola said. “The tiny particles accumulate in the flesh … then end up on our plates.”
A recent study published by Portland State University discovered a variety of microplastics in 180 out of 182 tested seafood samples. Microfibers are the most common type of microplastic present, but this isn’t the only type that ends up in our oceans.
How to avoid it: While you can’t control how many microplastics your fish ate before it got to your plate, you can reduce the amount of filter feeders and bottom feeders you choose to eat (e.g., clams, mussels, oysters, catfish, halibut, flounder and cod). These types of seafood are exposed to higher amounts of microplastics. Also, choose seafood at the store that uses sustainable packaging, not plastic wrap.
A reusable stainless steel or glass water bottle is not only better for the environment, but they’re microplastic-free.
5. Bottled water
Bottled water is one of the most well-known sources of micro and nanoplastics. One study estimated that there are about 240,000 plastic particulates in a liter of bottled water. Most plastic water bottles you buy at the store are made from polyethylene terephthalate, or PET, plastic, so it wasn’t surprising to see it represented. Plastic particles break apart when bottles are squeezed or exposed to heat. And PET plastic isn’t the only type of nanoplastic researchers have found in plastic water bottles.
How to avoid it: Drinking tap water from a stainless steel or glass container can reduce your risk of ingesting plastic particles.
6. Honey
You might not expect your honey to harbor microplastics, but it does, even if it’s in a glass jar. Microplastic fibers can be traced back to bees and pollution. One study exploring whether microplastics ingested or carried by honeybees were then incorporated into hives found that bees can continue the dispersal of microplastics through honey.
How to avoid it: Buying honey from local beekeepers who often use more natural and sustainable harvesting methods may reduce the risk of microplastic contamination.
7. Fruits and veggies
Vegetables and fruits are an essential part of a balanced diet. They can also contain microplastics. One study that sampled fruit and vegetables found that apples were the most contaminated fruit and carrots were the most contaminated vegetable. How does this happen?
“Plants have been shown to uptake micro- and nanoplastics from soil through their root systems, contaminating the edible portions,” Mercola said.
Many grocery stores also package fruit and vegetables in plastic to keep them fresh. According to the FDA, there isn’t enough evidence to determine that microplastics from plastic food packaging migrate into food. But Mercola suggests you avoid it as much as you can anyway.
How to avoid it: Wash your fruit thoroughly, peel when possible and choose local or organic produce.
