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Dr. Shanina Knighton shares the right way to do a microplastics detox and protect your health for the long run.
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They say there’s beauty in moderation. But there’s nothing moderate about microplastics. These tiny pieces of plastic, less than 5 millimeters in size, are contaminating every part of our planet, from the food we eat to the air we breathe and even our bodies. They break off from larger plastic items like plastic-based clothing (think a polyester dress or jacket) and plastic water bottles into particles so small that an estimated 10 to 40 million tons of them are released into our environment yearly and are accumulating. The impact is catastrophic- biological changes such as deteriorated tissues, abnormal organ development, and links to certain types of cancer. As research accumulates on what the future implications will be for a society polluted by microplastics, health experts offer ways we can limit our exposure and risk- a microplastics detox.
By minimizing our exposure and embracing a healthy lifestyle of whole, nutrient-rich foods and healthy habits, we can safeguard our bodies from pollution and exposure to microplastics. According to Dr. Shanina Knighton, PhD, RN, CIC, a Scientist and Prevention Specialist, this is the best approach to a microplastic detox. “There is no proven way to remove plastics once they are inside the body. What you can do is strengthen your body’s natural defenses,” she says. “Think of this approach as building resilience rather than removing the plastics outright.”
Dr. Knighton, who is also a Research Associate Professor at Frances Payne Bolton School of Nursing, offers her expert insight on what microplastics are, how to avoid them, and the best tools and habits we can adopt for our health.
What Are Microplastics?
The world as a whole produces an astounding volume of plastic. It’s estimated to be around 400 million tons annually. In the 1950s it was around 2 million tons. Today, 2 million tons of plastic is estimated to pollute our oceans yearly. By 2030, it’s estimated that we’ll produce 1 billion tons of plastic annually meaning that the amount of plastic pollution in our oceans will only increase.
Despite efforts to recycle, reuse, and incinerate, plastic doesn’t decompose within several months to a few years like natural materials. Instead, plastic is a considered a forever material that can take 100 to 1,000 years to decompose. As a plastic item slowly decomposes it breaks down into tiny bits of plastic less than five millimeters in size called microplastics. For reference, that’s smaller than a sesame seed. These particles ‘shred’ off from larger plastic items and continuously break down into smaller and smaller particles over time.
Microplastics Exposure & Its Impact On Your Health
Cotton was once the ‘fabric of our lives’. But, plastic has truly become the material that is everywhere. From packaging for everyday items like our food to our shampoo to athleisure wear or faux leather materials, plastic is widely used. Studies show that simply using these items exposes us to microplastics. “Plastic packaging can shed particles into the food it touches,” Dr. Knighton explains. “Many everyday products such as detergents, cosmetics, toothpaste, and cleaners also break down into plastic fragments.”
Yet, microplastics aren’t limited plastic packaging. We’re inhaling microplastics too. “We breathe them in through indoor air, which is often worse than outdoor air because of fibers from carpets, clothing, and dust. They are present in tap water, since treatment plants cannot fully filter them out,” she states. “In short, every breath, sip, and bite can be a possible exposure point.”
Scientists are still trying to understand what will be the long term effects of microplastic exposure. “The science community is still piecing this together, but early findings are troubling,” Dr. Knighton says. According to a 2023 chemical report from the United Nations Environmental Programme more than 13,000 chemicals are linked to plastic production. Out of the 7,000 that have been studied, more than 3,200 of them raise concerns about adverse health effects when we are exposed to them. She further breaks this down. “Additives such as phthalates and bisphenols can interfere with hormones, affecting fertility, metabolism, and child development. There is evidence that they may disturb the gut microbiome, the community of microbes that helps with digestion and immunity.”
As microplastics break down into smaller particles, they become known as nanoplastics. “These are especially concerning because they can enter the bloodstream and have been found in the placenta and possibly the brain. The long-term effects remain unknown, but signs suggest that they are not harmless.”
How To Limit Microplastics Exposure
“You cannot avoid microplastics completely,” Dr. Knighton reiterates. It’s a frustrating truth, but that one allows you to refocus your energy on other ways to preserve your health. “But you can try to reduce your intake.” Here are several of her tips to reduce your exposure to microplastics.
- Buy fresh or bulk foods with less packaging.
- Store food in glass, stainless steel, or ceramic instead of plastic.
- Do not microwave food in plastic.
- Choose soaps and detergents without plastic beads or vague “fragrance” ingredients.
- Clean regularly with a HEPA-filter vacuum to trap fibers before they become airborne.
- Wear natural fiber clothes such as cotton.
Filter and Purify Your Water and Air
When at home you can also minimize your exposure by filtering your air. “Filters can also help,” Dr. Knighton explains. “Reverse osmosis systems remove a significant amount of microplastics from water. Carbon filters provide some benefit, but they are less effective against the smallest particles. HEPA air filters can catch plastic fibers and dust indoors, which is especially useful in bedrooms and kitchens where exposure is highest. They will not remove everything, but they provide an extra layer of protection. Remember our water departments can not filter them out effectively.”
Be Careful with Personal Care Products
When purchasing items for your home, Dr. Knighton suggests reading labels and paying attention to ingredients to avoid buying plastic-based creams and other personal care items. “Look at the ingredient list. If it looks more like a chemistry quiz than a recipe, it deserves a closer look. From there, I literally type in the search box “ what are the side effects of…” Nine times out of ten, it’s been studied even if there is limited evidence.”
“Avoid products with polyethylene, polypropylene, nylon, or acrylates copolymers, since these are all forms of plastic,” she advises. “Avoid synthetic fragrances, which often contain hidden phthalates, and antimicrobials such as triclosan or triclocarban.”
Make Smarter Food Choices
Certain foods have a higher content of microplastics than others. Unfortunately, due to the huge of amount of plastic waste polluting our oceans yearly, a lot of those foods are high in microplastics. “Shellfish such as mussels, oysters, and shrimp often carry high amounts of microplastics because they filter water and plastics directly into their bodies,” Dr. Knighton explains. “Sea salt is also frequently contaminated.”
Elsewhere in your diet, whole foods not packaged in plastic will always be a better choice. “Bottled water has been shown to contain more microplastics than tap water. Highly processed and packaged foods are another source because of their many points of contact with plastic. Plants and meats can contain microplastics as well, but seafood and bottled drinks are the highest risk so far.”
How To Start A Microplastics Detox
Dr. Knighton advises to minimize your expectations when you begin a microplastics detox. “What you can do is strengthen your body’s natural defenses.” This involves age-old health tips to boost your immune system, nurture your gut, and manage stress. “A diet rich in fiber helps move material through the gut faster. Antioxidant-rich foods such as berries, green tea, and leafy greens may help counter the stress plastics cause,” she explains.
“Staying hydrated and sweating through physical activity supports natural elimination processes. A healthy gut microbiome, supported by fermented foods and probiotics, may also help reduce disruption caused by plastics. Think of this approach as building resilience rather than removing the plastics outright.”
Your body already has built-in detox systems. To strengthen them:
- Eat foods rich in antioxidants — berries, citrus, spinach — which fight oxidative stress.
- Increase fiber intake to help sweep toxins out of your digestive system.
- Stay well-hydrated to assist the kidneys in flushing out harmful substances.
- Exercise regularly to improve circulation and metabolic function.
- Maintain good sleep habits to promote detox pathways.
- Manage stress through meditation or deep breathing, since stress can weaken your immune system.
Fighting for Change Through Policy
In order to truly limit our exposure to microplastics, laws must change. Governments must hold companies accountable for plastic pollution, regulate the plastics industry, and address pollution. We, as constituents, can advocate for laws that ban microbeads in cosmetics and limit microplastic emissions. Here are several bills you can read and advocate for:
Microplastics Safety Act (2025-2026)
Pennsylvania Climate Emissions Reduction Program
Reducing exposure to microplastics is essential for protecting our health now and that of future generations. Simple steps, like choosing natural fibers, filtering your water, and eating less seafood, can make a big difference in protecting our health while staying informed about new research and pushing for policies that reduce plastic pollution will help future generations. Taking action today helps build a healthier, more sustainable tomorrow.