I’m a Dietitian, and These Are the 5 Swaps I Made in My Kitchen to Reduce Microplastics

Chances are you’ve heard of microplastics—they seem to be making a lot of headlines lately. Just in case, here’s a quick refresher: Microplastics are exactly what their name implies. They are teeny tiny pieces of plastic, less than 5 micromillimeters to be exact. They enter our bodies via the food we eat, the water we drink and even the air we breathe. Your kitchen, unfortunately, is a major source of microplastics. 

Microplastics are a problem because their build-up in our bodies is harmful—they can throw off your gut microbiome composition (decreasing the good bugs, increasing the bad ones); alter your body’s metabolism; and negatively impact your endocrine function, according to recent research published in the journal Environment International.

Yes, your plastic food storage containers are a source of microplastics. That’s why you shouldn’t microwave them, and it’s often recommended that you hand wash them instead of running them through the dishwasher. But plastic lurks in lots of other places in your kitchen, too. Don’t panic! There are a handful of easy swaps you can make in your kitchen—and I’ve made in mine recently—to reduce your exposure to microplastics. 

TIP #1: Stop eating out of plastic takeout containers and use real dishes

Famiware Milkyway

Research shows that for every five to 10 takeout food orders you eat, you could potentially ingest 145 to 5,520 microplastic particles. To cut down on that exposure, it requires dirtying a dish (and some silverware, too, since plastic flatware is another exposure), but the reward seems worth it. These pasta bowls are my absolute favorite: I use them for almost every lunch and dinner in our house. They’re nice enough for guests to use, but affordable and durable enough for everyday use with my school-aged daughters.  

TIP #2: Trade your plastic sponge for a biodegradable one 

bioGo reusable sponges

Did you know that the lifetime release of microplastics and other nanoparticles from a standard-sized dishwashing sponge is estimated to be at least 100,000 particles? And if you use a sponge with a hard layer on one side and a soft layer on the other, the hard layer will release more particles than the soft layer. This bioGo sponge, however, is made from tree cellulose on one side and coconut husk on the other side. This plant-based, biodegradable sponge is not only plastic-free, but it’s also compostable. 

TIP #3: Swap melamine mixing bowls for glass, stoneware or stainless steel 

Glass Mixing Bowl 10-Piece Set

The wear and tear on plastic mixing bowls is problematic. For example, a hand mixer has the potential to leave little abrasions in a mixing bowl, which over time can lead to the release of microplastics. However, melamine could be even more concerning: a recent study found that melamine also releases formaldehyde with wear and tear and formaldehyde is a carcinogen. Personally, I’m a big fan of this glass set from Williams Sonoma. I’ve had it for nearly a decade, and it has consistently been my go-to, despite the variety of mixing bowls I’ve tested over the years. 

Beautiful 3-Quart Stoneware Batter Mixing Bowl

That said, Drew Barrymore’s team recently sent me this mixing bowl from her Walmart line; it has become my favorite mixing bowl when baking. It’s fairly lightweight, microwaveable and dishwasher-safe. The pour spout is very helpful, and it doubles as a cute, neutral bowl on my counter when I need a little extra decor. 

TIP #4: Swap plastic food storage containers for glass or stainless steel

Pyrex Simply Store Glass Food Storage Container Set

Of all the tips, this is likely the most well-known. But did you know that freezing temperatures can also increase the release of microplastics, particularly with acidic foods? When I learned that, I replaced the last of my plastic containers with this 18-piece glass set. Not only is it moderately priced, but this glass food storage set passed our kitchen tests every time. It was completely leakproof, microwaved beautifully, kept an avocado green in the fridge for three days and kept freezer burn at bay when we froze soup in it. 

TIP #5: Swap your worn-out plastic cutting boards for wooden cutting boards—or even just new plastic cutting boards.

John Boos 20 x 15 Inch Maple Edge Grain Wooden Cutting Board

You might be familiar with this tip, too. The “mechanical stress” we place on plastic cutting boards when we run our sharp knives over them can lead to the release of microplastics. Then, if you run them through the dishwasher, the heat of the machine will also contribute to the breakdown of plastic. Thus, when you can, use a wooden cutting board. This John Boos cutting board has been living on my kitchen counter for over a year and I use it for almost all of my daily food prep tasks.