7 Swaps to Reduce Your Exposure to Microplastics

If you’ve ever gone down the rabbit hole of “what’s actually in our food and home,” you know it can feel… overwhelming fast.

But here’s the good news:
You don’t need to overhaul your entire life overnight.

A few intentional swaps — especially in the places you use every single day — can significantly reduce your exposure to microplastics and other unwanted chemicals.

As a mom to two littles, this hit home for me. Because it’s not just about me anymore — it’s about what they’re exposed to every single day. And when you realize how many of these things are hiding in your kitchen and home, it can feel overwhelming. But I remind myself: I don’t have to do everything at once. Just making a few better swaps where I can truly adds up over time.

Here are 6 simple, realistic changes you can start with 👇

1. Ditch Plastic Cutting Boards

Every time you chop on a plastic cutting board, tiny plastic particles can shave off directly into your food.

It’s one of those things you don’t see… but it’s happening.

The better swap:
→ Wood cutting boards

→ Option 2

They’re:

More durable
Better for your knives
Naturally antimicrobial when cared for properly

And honestly — they just feel better to use.

2. Swap Plastic Cooking Utensils

Cooking with plastic utensils — especially on hot surfaces — can accelerate the release of plastic particles into your food.

The easiest upgrade:
→ Stainless steel, wood, or high-quality silicone utensils

This is one of the:

Cheapest swaps
Fastest upgrades
Highest impact changes

3. Replace Teflon (Nonstick) Pans

This is a big one.

Nonstick pans (like Teflon) can release micro- and nanoplastics — especially when scratched.

Some research has shown:

A single scratch can release thousands of particles
Damaged coatings can release millions per use

Teflon is also part of the PFAS family — often referred to as “forever chemicals” because they don’t break down easily in the body or environment.

Better options:
→ Stainless steel
→ Cast iron

They:

Last for decades (even generations)
Don’t rely on synthetic coatings
Get better with time when used properly

4. Replace Plastic Bags with Silicone

Plastic storage bags are convenient… but they’re also single-use and can leach into food.

Simple swap:
→ Reusable silicone bags

→ Option 2

They’re:

Dishwasher-safe
Long-lasting
Better for both your food and the environment

And over time — they actually save money.

5. Switch from Tea Bags to Loose Leaf Tea

This one surprises a lot of people.

Many conventional tea bags are made with plastic fibers or sealed with plastic — meaning when you steep your tea, you’re also steeping microplastics.

Better option:
→ Loose leaf tea + stainless steel infuser

You’ll get:

Better flavor
Higher quality tea
Zero plastic exposure in your cup

6. Move Away from Polyester Fabrics

Polyester is essentially plastic — similar to what’s used in water bottles.

Every time it’s washed, it sheds tiny microfibers that:

Enter our water systems
Eventually make their way back into our food and bodies

What to aim for instead:
→ Cotton
→ Linen
→ Wool (when appropriate)

This one doesn’t have to happen overnight.

Just start replacing items as they wear out.

7. Skip Conventional Chewing Gum

This one surprises a lot of people.

Most conventional chewing gum isn’t actually made from natural gum. Instead, the “gum base” is often made from synthetic materials derived from petroleum-based plastics and rubbers.

In other words, many popular chewing gums contain ingredients similar to those used in plastics, adhesives, and synthetic rubber products.

A better option:
→ Look for gum made with natural chicle gum base

Natural chicle is harvested from tree sap and has been used for chewing gum for generations before synthetic gum bases became common.

If chewing gum is a daily habit, switching to a natural gum can be a simple way to reduce one more source of unnecessary plastic exposure.

Like everything else on this list, you don’t have to be perfect. It’s just another small swap that can add up over time.

Click here for plastic free gum!