Combatting Microplastics and Hormonal Disruptors With Food

In recent years, the alarming rise of microplastics and endocrine-disrupting hormones in our bodies has become a critical health concern. While we can expect to find levels in our liver since we depend on our liver to detoxify harmful chemicals, what researchers didn't expect to find was microplastics in every single brain sample tested with a steady increase from 2016 to 2024.

As we live in a world increasingly filled with plastic, the effects on our cellular health, hormone balance, and well-being are profound. There are factors that we may not have much control over, but the good news is that there are powerful choices we can make with our diet, lifestyle, and products to protect our health and hormones.

Let's break down what's going on in our bodies, how these chemicals are linked to chronic symptoms, and how you can make the best choices to protect your body, health and hormones.

Understanding Microplastics and Endocrine Disruptors

Microplastics are tiny plastic particles smaller than five millimeters, originating from various sources such as the breakdown of larger plastic items, synthetic fibers from our clothing, and even microbeads in skincare products. These particles are now found everywhere, from our water to our soil. Unfortunately this means these chemicals can enter ou rbody through food, water, and air.

In a recent study by the University of California, Irvine, researchers found that over 90% of sea salt samples contained microplastics.

Endocrine disruptors are chemicals that can disrupt our hormonal (communication) systems. They can mimic, block, or alter hormone functions, leading to numerous health issues like reproductive problems, developmental disorders, and even metabolic diseases. Everyday products containing these disruptors include plastics, pesticides, and personal care items. A report from the World Health Organization highlighted that up to 1 in 3 people may be affected by hormonal imbalances related to these disruptors.

Research indicates that levels of microplastics and endocrine disruptors in our bodies are rising. A study published in Environmental Science & Technology detected microplastics in human stool samples, showing that these particles are being ingested. Furthermore, chronic exposure to endocrine disruptors is linked to increased inflammation, hormonal imbalances, and even cellular damage.

The Impact on Cellular Health (and Metabolism)

Microplastics and endocrine disruptors can lead to serious cellular health problems. These toxins may cause oxidative stress, damaging cells and tissues. This damage often contributes to inflammation and chronic diseases.

For instance, a study in Nature Communications highlighted how microplastics induced inflammatory responses in human cells, potentially resulting in conditions like asthma, cardiovascular diseases, and cancer. The hormonal disruptions caused by these toxins can lead to metabolic disorders, affecting everything from weight management to how we feel daily.

Learn about supporting your detox pathways through a gentle, science-backed detox protocol here.

Additionally, as these toxins accumulate in our tissues and brain, they may impact cognitive function and mental health. Research shows that specific endocrine disruptors can affect the brain's neurotransmitter systems, leading to mood disorders and cognitive decline.

These chemicals are damaging our gut health, metabolism, mood, cognition (hello brain fog), overtaxing our liver and detox pathways, and triggering chronic inflammation in the body.

Is There A Way to Test For Endocrine Disrupting Chemicals?

I'm excited to say that we now have a way to look at your specific level of endocrine disrupting chemicals including PFAS and BPA. We can also measure levels of heavy metals that are commonly consumed from our food, spices, herbs, and supplements. This panel above is collected at home through urine sample paper, dried for 24 hours, then packaged and sent to lab.

But not everyone needs to test their levels. We can support binding and elimination of harmful chemicals through specific nutrients in our diets. I also recommend to my clients and follow myself at least one supportive detox protocol per year. This provides the liver and kidneys essential nutrients as well as a decreased toxin load during the detox protocol.

If you're interested in testing for chemicals and heavy metals, or wondering what supportive detox protocol I recommend. Please feel free to email me at info@lizriesen.com or fill out my short inquiry form and I'll connect with you.

Now le'ts dive into what specific nutrients are most helpful against microplastics and chemicals.

The Role of Diet in Combatting Toxins

With the increasing levels of microplastics and endocrine disruptors in our bodies, adopting dietary strategies is crucial to mitigate their effects. A healthy, anti-inflammatory diet rich in fiber is one of the most effective ways to achieve this.

The Power of Fiber

Fiber is essential for our digestive health and can help bind microplastics in the gut, preventing their absorption into the bloodstream. By promoting regular bowel movements, fiber aids in eliminating toxins from the body, ultimately reducing the burden of microplastics and endocrine disruptors.

A comprehensive review in Food Frontiers highlights how dietary fibers can help reduce microplastic health risks by binding these particles in the gut and promoting their excretion

All plant foods contain fiber including your fruits, vegetables, whole grains, legumes, and nuts. For example, one cup of cooked lentils provides about 15.6 grams of fiber, while a medium avocado contains around 10 grams. Adding these foods to your meals can support gut health and enhance your overall well-being.

Having a wide variety of plant foods in your diet means having a wide variety of fiber. These different types of fiber will bind to separate chemicals, hormones, and toxins. It's important to have this variety in your diet and choose whole food fiber sources rather than relying on supplements.

Probiotics: A Key Player

In addition to fiber, probiotics are vital for maintaining a healthy gut microbiome. Probiotics are live bacteria that offer health benefits when consumed in adequate amounts. They help improve digestion, boost the immune system, and contribute to detoxification.

Microplastics and chemicals including artificial flavors, sweeteners, and dyes can disrupt the delicate balance of your gut microbiome, increase intestinal permeability (often called “leaky gut”), and trigger inflammation. Say hello to bloating, brain fog, fatigue, headaches, pain, skin issues, poor immune function, and more.

Specific strains, such as Lactobacillus rhamnosus, have shown promise in helping the body eliminate harmful substances like per- and polyfluoroalkyl substances (PFAS), a group of toxic chemicals often found in plastics. By supporting the gut's detoxifying abilities, probiotics can help prevent these toxins from re-entering the body.

Choosing natural fermented foods including sauerkraut, kimchi, yogurt, kefir, kombucha, natto, and more provide a diverse population of probiotics. I love making my own yogurt and teach my clients a method that allows for long fermentation and low temperature to produce yogurt with upwards of 200 billion CFU per serving.

If you're looking for a probiotic supplement, two of my favorite brands for bringing in keystons species that we can't get as easily through our diet include: Seed and Pendulum. Seed Probiotic has a 14-day Gut Reset which is a great place to start. Pendulum patented the first Akkermansia capsule that provides this crucial keystone species that improves gut health, strengthens gut lining, and calms inflammation. It has also been studied for its metabolism boosting weight loss benefits.

Looking for a gentle, science backed detox protocol that nourishes your body instead of restricting? Learn more here

Practical Tips for a Healthy Anti-Inflammatory Diet

To combat the accumulation of microplastics and hormonal disruptors and support your health, consider these dietary strategies:

1. Increase Fiber Intake: Aim for a variety of fiber-rich foods, such as beans, lentils, berries, and leafy greens. Setting a daily goal of at least 25 grams of fiber can significantly improve your digestive health.

   
   

2. Choose Probiotic-Rich Foods: Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi into your meals. Look for options with live cultures, particularly Lactobacillus rhamnosus.

   
   

3. Opt for Whole Foods: Minimize processed foods that often contain additives. Focus on whole, unprocessed foods whenever possible. For instance, replacing a packaged snack with a piece of fruit can enhance your nutrient intake.

   
   

4. Stay Hydrated: Drinking adequate water supports your body's natural detox processes. Using a water filter can also reduce exposure to contaminants.

   
   

5. Limit Plastic Use: Reduce your reliance on plastic containers and packaging. Instead, choose glass, stainless steel, or other non-toxic alternatives.

   
   

6. Cook at Home: Preparing your meals gives you control over ingredients and helps avoid hidden toxins often found in restaurants or takeout.

   
   

7. Incorporate Anti-Inflammatory Foods: Foods known for their anti-inflammatory properties, like fatty fish, nuts, turmeric, and green tea, can be beneficial for cellular health.

   
   

Taking Action for a Healthier Future

We cannot ignore the growing concern surrounding microplastics and endocrine disruptors in our bodies. As research unveils the damaging effects of these toxins on our cellular health and hormonal balance, it is crucial to take proactive steps to protect ourselves.

By embracing a healthy, anti-inflammatory diet rich in fiber and probiotics, we can help our bodies eliminate harmful substances and promote overall wellness. Making thoughtful dietary choices benefits our health and reduces our reliance on plastic—a vital step towards a healthier planet.

If you're interested in testing for chemicals and heavy metals, or wondering what supportive detox protocol I recommend. Please feel free to email me at info@lizriesen.com or fill out my short inquiry form and I'll connect with you.

Liz Riesen, Registered Dietitian 

Liz works specifically with women's hormones, gut health, and metabolism. These areas are intertwined, meaning when symptoms exist in one system it will affect another.

You don't have to live with symptoms like bloating, weight gain, anxiety, mood swings, and irregular cycles.

Get the support and guidance necessary to feel confident and comfortable in your body.

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