How could dietary fibers protect against microplastics?

Microplastics are everywhere - in the air, in the water and even in your food. You can hardly avoid it completely, but you can do something about it. In addition to reducing plastic in your everyday life, a simple change in diet could help keep microplastics out of your body: more fiber!

How fiber slows down microplastics

Scientists have found that a high-fiber diet can reduce the absorption of microplastics in the body. In a recent study, people with different levels of fibre consumption were examined while the concentration of microplastics in their digestive system was analyzed at the same time. The result: participants who consumed at least 30 grams of fiber per day had significantly less microplastics in their blood and tissues than people with a low-fiber diet.

The explanation lies in the protective function of dietary fiber. They act like a natural barrier in the digestive tract and can prevent microplastics from passing through the intestinal wall and entering the bloodstream. As a result, most of the plastic is excreted again before it can cause any damage.

More than just a protective shield

In addition to the potential protection against microplastics, dietary fibres offer numerous health benefits: they support healthy digestion, can lower cholesterol levels and help to stabilize blood sugar. Natural sources of fiber include:

• Oatmeal

• Chia seeds and linseed

• Lentils, beans and chickpeas

• berries

• avocados

• Leafy vegetables and cabbage

• Wholemeal products

  
  

How to reduce microplastics

In addition to a high-fibre diet, there are other measures you can take to minimize your exposure to microplastics:

• Avoid plastic packaging, especially for food.

• Don't heat food in plastic containers - use glass or ceramic instead.

• Drink from reusable stainless steel or glass bottles.

• Look out for microplastic-free cosmetic products.
  
  

Conclusion: small changes with a big impact

Avoiding microplastics is difficult in our modern world. But a conscious diet with enough fiber could be a simple and natural way to protect your body from harmful particles - while supporting your digestion and overall well-being.

Sources:

• Smith, M., Love, D. C., Rochman, C. M., & Neff, R. A. (2018). Microplastics in Seafood and the Implications for Human Health. Environmental Science & Technology.

• Cox, K. D., Covernton, G. A., Davies, H. L., Dower, J. F., Juanes, F., & Dudas, S. E. (2019). Human Consumption of Microplastics. Environmental Science & Technology.

• Van Cauwenberghe, L., & Janssen, C. R. (2014). Microplastics in bivalves cultured for human consumption. Environmental Pollution.