4 Science-Backed Strategies to Detox Microplastics From Your Body

4 Science-Backed Strategies to Detox Microplastics From Your Body

A person in an infrared sauna sweating

Microplastics aren't just in the oceans — they're in us. These plastic fragments, smaller than a grain of rice, have found their way into our food, our water, and even the air we breathe. Studies have detected microplastics in human blood, lungs, and stool, raising serious concerns about their long-term impact on health. While we can’t live in a bubble, we can support our body’s natural systems to eliminate these invaders — or at least reduce their absorption and storage.


Let’s walk through four practical, evidence-supported strategies to help your body excrete microplastics and the toxic chemicals they often carry.


What Are Microplastics and Why Should We Care?

Microplastics are tiny plastic particles less than 5mm in size, typically stemming from larger plastic items that degrade over time or are directly released as microbeads (think: personal care products). We ingest or inhale them daily, often unknowingly.


But here’s where it gets tricky: microplastics aren’t inert. They can bind with toxic substances like phthalates, bisphenol A (BPA), and persistent organic pollutants. Once inside the body, they may disrupt hormone systems, trigger inflammation, and even lodge in organs. Some of the compounds associated with plastics — often called “forever chemicals” — resist breakdown and can remain in the body for years.


1. Eat More Fiber Daily — Not Just With Meals

The Role of Soluble & Insoluble Fiber in Toxin Removal

Think of fiber as your body's internal broom — especially when consumed consistently throughout the day. Soluble fibers like pectins and inulin (from apples, berries, onions, and green bananas) form a viscous gel in your gut. That gel acts like a sponge, trapping microplastics and other compounds before they can be absorbed into the bloodstream.


Insoluble fiber, found in whole grains and vegetables, helps move waste — including trapped toxins — out more quickly by increasing stool bulk and reducing transit time.


How Fiber Helps Bind and Excrete Microplastics

Animal research shows that microplastics can be excreted through feces when fermentable fiber is present. While human data is still emerging, the biological logic is solid. Daily fiber doesn’t just process what you eat in that moment — it can bind with toxins lingering from previous exposures.

To benefit, aim for:

  • 25–38 grams of fiber daily (depending on gender and age)
  • A mix of soluble (fruits, oats, legumes) and insoluble (vegetables, bran) sources


2. Use Beta-Glucans to Target Persistent Chemicals

What Are Beta-Glucans and Where Do You Get Them?

Beta-glucans are a special type of fermentable fiber with some unique perks. Found in oats and mushrooms like reishi and shiitake, they have immune-modulating effects and they may help remove "forever chemicals" — like PFAS — from the body.


A recent animal study showed that beta-glucans helped increase excretion of these stubborn substances, likely by modulating bile acid production and liver pathways.


The Science Behind Oats, Mushrooms & "Forever Chemicals"

Forever chemicals like PFAS are incredibly resistant to metabolism. They can linger in the body for years, impacting hormones and liver health. The same mechanisms that allow cholesterol-lowering drugs (like cholestyramine) to bind bile acids also appear to work with dietary beta-glucans.


Oats, in particular, have been shown to mimic these effects. So having a bowl of steel-cut oats may be doing more than keeping your heart healthy — it could be helping your liver and digestive tract eliminate long-term chemical exposures.


3. Activate the NRF2 Pathway with Sulforaphane

Why Cruciferous Vegetables Are More Than Just Healthy

Sulforaphane is a powerhouse compound found in cruciferous vegetables — especially broccoli sprouts. It works by activating NRF2, a genetic pathway that regulates over 200 detoxification and antioxidant-related genes.


When NRF2 is activated, the body ramps up production of phase 2 detox enzymes, which help convert fat-soluble toxins like BPA and benzene into water-soluble forms that can be excreted via urine.


Broccoli Sprouts, Glutathione & Detox Enzymes

Broccoli sprouts contain up to 100x more glucoraphanin (sulforaphane’s precursor) than mature broccoli. Eating them raw or lightly steamed ensures the key enzyme myrosinase remains intact.


Clinical trials in polluted regions of China showed that a daily sulforaphane-rich beverage increased benzene excretion by over 60% within 24 hours. Benzene is just one of many toxins sulforaphane helps neutralize.


Some also supplement with stabilized sulforaphane products (like Avmacol), which have been used in trials. These may boost glutathione, the body’s master antioxidant, which protects cells from damage and helps process toxins — especially in the brain and liver.


4. Sweat It Out: Saunas for Toxin Elimination

Which Toxins Come Out in Sweat?

Your skin is a powerful organ of detoxification — and sweat is more than just salt and water. Studies show that heavy metals like cadmium, lead, and aluminum are more effectively excreted through sweat than urine. These metals can accumulate from water, cookware, and air pollution.


While BPA and phthalates are primarily removed through urine, small amounts have been detected in sweat too. So the sauna isn’t a magic bullet, but it’s another tool in the detox toolkit.


How Saunas Complement the Body’s Detox Systems

Regular sauna sessions (especially infrared) may support:

  • Circulation and lymphatic flow
  • Mobilization of fat-stored toxins
  • Mental health and relaxation (which supports immune function)


Just be sure to hydrate well and replenish electrolytes afterward. If you're pregnant, have cardiovascular issues, or are prone to overheating, consult your healthcare provider first.


Extra Protection: What To Do During High Exposure Events (Like Wildfires)

If you're in an area with wildfires or industrial pollution, you're breathing in more than smoke — you're inhaling benzene, microplastics, and other airborne toxins.

Here's what to do:

  • Use HEPA filters indoors to trap particulate matter
  • Wear an N95 mask when air quality is poor
  • Increase sulforaphane-rich foods or supplementation
  • Avoid heavy exercise outdoors on high-pollution days
  • Shower and change clothes after outdoor exposure


These steps won’t eliminate exposure, but they can reduce your body’s toxic burden and support faster recovery.


Final Thoughts: Can We Truly Detox From Microplastics?

There's no overnight fix — no special cleanse or drink will “flush” microplastics from your system. But your body is equipped with powerful, adaptable detox systems. And by giving it the right tools — daily fiber, targeted nutrients, smart sauna use — you’re not just reducing toxic load. You’re investing in long-term resilience.



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