Microplastic Detox: Key Takeaways
- Microplastics are tiny plastic particles found in food, water, air, and everyday products. They have been detected in human blood, stool, and organs such as the heart and lungs.
- Reducing exposure is the first step in microplastic detox. Avoid heating food in plastic, limit bottled water, choose natural fibers, and reduce packaged foods.
- Gut health is essential, as most ingested microplastics are eliminated through the digestive tract.
- Leaky gut and food sensitivities may increase the likelihood that microplastics linger in the body. Supporting gut lining integrity is an important part of detox.
- Helpful supports for microplastic detox may include:
- L-glutamine for leaky gut support
- Milk thistle for liver detox support
- N-acetylcysteine (NAC) to support antioxidant and detox pathways
- Calcium D-glucarate, which helps prevent the recirculation of plastic-related toxins
- Chorella binds toxins in the gut, including possibly microplastics.
Microplastic detox works best when exposure reduction, gut health, and detox support are addressed together.
Microplastics are tiny plastic particles that have become an unavoidable part of modern life. They are found in food, drinking water, air, and many everyday household products. Because of their small size, microplastics can be inhaled or swallowed and may accumulate in the body over time.
Researchers have now detected microplastics in human stool, blood, and organs such as the heart and lungs, raising important concerns about how long-term exposure may affect human health.
While research is still evolving, microplastic accumulation has been associated with inflammation, oxidative stress, hormone disruption, and immune system strain. These effects may contribute to common symptoms such as digestive discomfort, fatigue, brain fog, increased sensitivities, and possibly metabolic challenges, including obesity.
There is increasing media attention and concern about microplastics, yet relatively little guidance on what individuals can realistically do to address this issue. Using current research and an understanding of how plastic-related chemicals are processed through detoxification pathways, I have developed a multi-pronged approach to support microplastic detox. This approach begins with reducing exposure and strengthening the body’s natural elimination systems.
Reducing Microplastic Exposure in Daily Life
One of the most effective ways to support microplastic detox is to limit ongoing exposure whenever possible.
In the kitchen, avoid heating food in plastic containers and choose glass or stainless steel for food storage. Reducing bottled water and minimizing highly packaged or ultra-processed foods can significantly lower plastic intake.
Plastic cookware, cutting boards, and food utensils can also shed microplastics over time. Choosing alternatives such as wood, bamboo, stainless steel, or cast iron can further reduce exposure.
Synthetic clothing made from polyester or nylon sheds microplastics during wear and washing. When possible, opt for natural fibers like cotton, linen, or wool, and wash synthetic garments less frequently.
For a deeper dive into practical, research-based ways to reduce exposure, you can read this consumer guide from the Natural Resources Defense Council (NRDC) on microplastics and everyday exposure reduction.
On a personal note, I have also switched my dental floss to one made from silk to avoid the plastic found in most flosses. Make changes where you can, but don’t stress about changing everything at once—even small steps can make a meaningful difference over time.
Gut Health: A Critical Foundation for Microplastic Detox
Gut health plays a central role in preventing microplastic accumulation.
Most ingested microplastics are eliminated through the digestive tract. When digestion is functioning well, these particles pass through the body efficiently. However, poor gut motility, inflammation, or damage to the intestinal lining may increase the likelihood that microplastics enter the bloodstream rather than being eliminated.
Supporting digestion and elimination is therefore one of the most important steps in any microplastic detox strategy.
Preventing Constipation and Supporting Elimination
Regular bowel movements help carry waste, toxins, and environmental contaminants out of the body.
Adequate hydration, fiber-rich whole foods, regular physical activity, and responding promptly to the urge to have a bowel movement all support healthy elimination. Ideally, bowel movements should be comfortable and occur at least once daily.
When elimination slows, toxins may be reabsorbed rather than removed, placing additional stress on the body’s detoxification systems.
Leaky Gut, Food Sensitivities, and Microplastic Detox
A healthy intestinal lining acts as a barrier, allowing nutrients to enter the body while keeping unwanted substances out. When this barrier is compromised—commonly referred to as leaky gut—larger particles and inflammatory compounds may pass into circulation instead of being eliminated.
Food sensitivity reactions can play a major role in the development and persistence of leaky gut. Identifying and avoiding foods that trigger immune reactions can significantly reduce intestinal inflammation and support gut repair.
One commonly used supplement for leaky gut support is L-glutamine, an amino acid that serves as fuel for intestinal cells and helps maintain the integrity of the gut lining.
If you’d like a deeper look at how food sensitivities affect gut health and how to support healing, you can read my earlier blog post here:
Steps to Heal the Gut From Food Sensitivities
Herbs and Supplements That Support Microplastic Detox
In addition to reducing exposure and strengthening gut health, certain herbs and supplements may support the body’s natural detoxification pathways.
Microplastic particles can release chemicals into the body, including bisphenol A (BPA) and phthalates. By supporting liver detoxification pathways, we can help the body neutralize and eliminate some of these compounds.
Milk thistle is one of the most well-known herbs for liver support. It has a long history of use in helping the liver process toxins, including pathways involved in the elimination of BPA, phthalates, dioxins, and other environmental chemicals.
Another supportive nutrient is N-acetylcysteine (NAC). NAC helps the body produce glutathione, a powerful antioxidant that the liver uses to neutralize many toxins, including BPA.
Calcium D-glucarate supports detoxification through a liver pathway known as glucuronidation, which plays a role in eliminating phthalates and other plastic-related chemicals. It also helps prevent certain gut bacteria from reversing this process, reducing the likelihood that toxins are reabsorbed and recirculated.
Chlorella has been shown to remove microplastics from bodies of water so this popular toxin binder might be able to bind microplastics in the gut to prevent their absorption.
These natural supports are most effective when combined with regular elimination, a healthy gut lining, and reduced exposure to environmental plastics.
A Practical, Sustainable Approach to Microplastic Detox
Microplastic exposure is a modern reality, but detoxification does not require extreme measures. By reducing exposure, supporting digestion, addressing leaky gut and food sensitivities, and using targeted herbal and nutritional support, the body is better equipped to eliminate what it does not need.
A steady, foundation approach to microplastic detox supports resilience and long-term health without fear or overwhelm.
Written by Dr. Laurell Matthews, ND
Dr. Laurell Matthews, ND 