Could this simple diet change help flush microplastics from our bodies?

Every day, we’re exposed to microplastics from our food, water, and even the air we breathe. They’ve been detected in human blood, lungs, placenta, and stool. 

While scientists are still uncovering exactly how these particles affect our health, early evidence shows they can trigger inflammation, carry harmful chemicals, and disrupt the gut’s delicate microbial balance.

The thought of plastic lingering inside us is unsettling. But here’s the intriguing part: a simple dietary choice we already know is good for our digestion may also help limit how long these particles hang around in our gut. That choice is eating enough fibre.

What are Microplastics?

Microplastics (MP) are small particles of plastic (from 0.1 μm to 5 mm in size), that are formed from the process of larger pieces of plastic being gradually broken down, often from factors such as waves, wind and solar radiation. 

The most common sources of microplastics are often plastic packaging, synthetic textiles and bottled water.

Research suggests that they enter the body via the food we eat, breathing and even skin-to-skin contact. 

So what effects do microplastics actually have on our bodies?

Although there currently isn’t a extensive range research on the full effects of microplastics, early studies provide enough evidence to suggest several potential effects on our health:

1. Presence in the body

Multiple studies have detected microplastics in human stool, blood, lungs, breast milk, and placenta. We now know MPs can enter and persist in the human body. The presence itself is confirmed, but the direct health consequences remain unclear.

2. Possible gut effects

Human stool studies suggest that people with higher microplastic levels may also show differences in gut microbiota composition and markers of inflammation. This implies that there could be a link to mild gut inflammation or dysbiosis, although its not yet definitive.

3. Inflammation and immune markers

A small human study found microplastic fragments in vascular tissue of patients undergoing surgery, with higher levels associated with increased inflammatory biomarkers in the blood. Although this link between MP presence and immune activation in humans is still preliminary, there is a strong correlation. 

4. Placental and fetal exposure

MP have been identified in human placental tissue and meconium (first infant stool). This shows maternal–fetal transfer can occur, although there is no clear evidence yet of adverse outcomes in human newborns.

How can you help prevent the effect of microplastics?

As research on the effects of microplastics on the human body is still in its early stages, there is also limited understanding of how we might reduce their absorption. However, a recent study suggests that dietary fibre may play a valuable role in binding microplastics in the digestive tract, potentially aiding their excretion and reducing overall uptake.

When we think of fibre, we often associate it with its use for keeping our digestion regular, its role in gut health and how it ca help to manage cholesterol levels. However, emerging research, from lab models, animal studies, and a handful of small human investigations, suggests fibre’s gut-friendly properties could also help reduce how much our bodies absorb microplastics. 

So how does this actually work? One of fibres key roles in our digestive system is to speed up the movement through the digestive tract by adding bulk to our stool. When the stool moves through the digestive tract it brings along anything else that is in contact with he gut wall, including microplastics. 

In addition to this, Certain types of fibre, especially soluble varieties like psyllium and pectin, can also form gels that may trap particles, making them easier to excrete. 

Furthermore, microorganisms in the gut can actually adsorb and bind particles, including pollutants, heavy metals, and potentially microplastics. When beneficial gut bacteria are well-fed by a high-fibre diet, they become more effective at clumping together with particles like microplastics, preventing them from being absorbed into the bloodstream. Instead, these particles are more likely to be expelled with the stool.

Some research even suggests that certain types of fibre like prebiotic fibres (found in foods like onions, garlic, and bananas) can actively promote the growth of beneficial bacteria that are better equipped to bind to and excrete microplastics. By nourishing these bacteria, fibre could help the body naturally flush out microplastic particles before they have a chance to cause harm.

Early but promising research 

The science linking dietary fibre to reduced microplastic absorption is still in its early days, based mostly on laboratory models, animal studies, and a handful of small human investigations. While these studies can’t yet prove the effect in everyday life, they offer a promising glimpse into how fibre might help, by speeding up movement in the gut, physically trapping particles, and supporting microbes that bind to them. 

More research is needed to confirm these benefits in large, real-world human trials, but the early evidence suggests that eating enough fibre could be a simple, low risk way to help your body clear at least some of the microplastics we inevitably encounter.

How you can implement this mechanism into your diet 

If fibre really does help move microplastics through the gut more quickly, whether by physically trapping them in soluble gels or by feeding microbes that bind to them, then getting enough each day becomes even more important. 

Aim for about 30 grams of fibre daily from a variety of whole foods like vegetables, fruits, legumes, and whole grains. These not only deliver the fibre your gut needs but also provide vitamins, minerals, and antioxidants that no supplement can fully replace.

While fibre supplements can be useful in certain situations, recent testing has shown that some may actually contain microplastics themselves. Until we know more, it’s safest to make real food your primary source. And remember, your gut thrives on variety, mixing different types of fibre rather than relying on just one source helps nourish a diverse microbiome, which may give you the best shot at clearing out more of those unwanted particles.

Our Düng balls are rich in fibre so are a tasty and convenient way to add some extra fibre in to your diet, from real, whole food ingredients.   

Final thoughts 

Microplastics are a reality of modern life, but small daily choices can make a difference in how our bodies deal with them. While the science is still young, fibre’s natural ability to speed digestion, trap particles, and feed the microbes that help escort them out offers a promising and most importantly, low risk strategy. By simply eating more whole, fibre rich foods, we may not only support our gut health and overall wellbeing, but also give our bodies a better chance at flushing out some of the microscopic plastics we can’t avoid. It’s just one more reason to pile your plate with plants.