A new study from the University of California, Los Angeles has discovered that there are microplastics in chewing gum. Both natural and synthetic gum releases microplastics into the mouth when chewed, according to a statement published in Chemistry for Life. Out of the 10 brands of chewing gum that were tested, all were found to contain microplastics. According to the statement, “[The lab] measured an average of 100 microplastics released per gram of gum, though some individual gum pieces released as many as 600 microplastics per gram.”
This isn’t the first study of its kind. Microplastics have been under the microscope lately, especially considering it’s estimated that people consume between 39,000 and 52,000 microplastic particles yearly. That number goes up to 74,000 to 121,000 particles when you include those we breathe in.
To dig deeper into microplastics, we spoke with a family physician about what counts as a “safe” level of microplastics, which foods have the most and things you can do to limit your exposure.
How many microplastics are too many?
“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 due to 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.
Top 10 foods in your diet that contain microplastics
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 selfish,” 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.
Proteins
A recent study from researchers at the Ocean Conservancy found that 88% of vegetable and animal proteins contain some level of microplastics. But highly processed proteins, like plant-based alternatives, fish sticks or chicken nuggets, harbor the most microplastics, suggesting the microplastic contamination partly comes from food processing. The study found that breaded shrimp had an average of 300 microplastic pieces per serving. Plant-based nuggets had 100 pieces per serving.
Food processing isn’t the only way microplastics can get into these protein sources. Microplastics are in animal feeds and in the environments where animals are raised. Plant-based alternatives can be contaminated through the soil or irrigation.
How to avoid it: After reading that, you may be wondering what protein you should eat. The reality is that more research is needed to know the exact levels and their impact on our health. Our bodies need protein to function, so getting enough is important, no matter which source you choose.
Read more: An Easy Protein Visual Guide to Help You Reach Maximum Muscle Gains
What do microplastics in food mean for you?
So, do all foods contain microplastics? I can’t say for sure. I can tell you, however, that more research is needed to understand just how eating foods with microplastics affects us. Still, though the long-term health effects remain under investigation, microplastics are something to watch out for and guard against if you can, as Mercola explained.
“Ingested microplastics have been found to accumulate in the circulatory system and various organs, including the brain, where they can cause inflammation and tissue damage,” said Mercola.
Other potential side effects are hormonal imbalances caused by the endocrine-disrupting chemicals found in plastics. Microplastics can also absorb other environmental toxins and introduce them into the body.
There’s no established safe level of microplastics, and we can’t completely outrun them: They’re everywhere and in everything. But it’s a good idea to minimize exposure where you can.
Expert tips for reducing your intake of microplastics
You can cut down by following this advice:
Be careful how much shellfish you eat
Shellfish like mussels, oysters and scallops have higher levels of microplastics, so don’t overdo it.
Avoid food-storage containers made of plastic
This is one of Mercola’s biggest suggestions, because of the “plasticizing chemicals” in the plastic. BPA and phthalates are endocrine-disrupting chemicals that can transfer from plastic to food. They’re fat-soluble, so it happens most easily with fatty foods. It’s best to store foods with fat in glass containers. You can store dry foods in plastic if you need to.
Avoid plastic-wrapped foods
This can be easier said than done, but it’s something to strive for in areas where you can make the switch.
Get rid of plastic kitchen utensils
From the spoons we use to stir our sauces to the cutting boards we use to chop our vegetables, if they’re plastic, you’re ingesting microplastics. A good rule of thumb is: Anything plastic that comes in contact with your food should be swapped out for ceramic, glass, stainless steel or wood.
To help address the overall issue of microplastics in food, you can install a filter in your clothes-washing machine. If you can afford it, a special filter will catch microfibers before they pollute water systems. The PlanetCare 2.0 microfiber filter starts at $125.
We still have a lot to learn about microplastics and their long-term implications for our health when ingested. It might be hard to hear they’re in so many of our foods, but that shouldn’t deter you from eating well. A balanced diet of protein, fruit and vegetables will ensure your body has enough fuel to function and thrive — microplastics or not.