Try This-3 Nutrients That Could Help Our Bodies with Microplastics

We’ve already established that microplastics are a scary problem. They’re virtually everywhere: in our food, our drinking water, and even the air we breathe. 

So, what can we do about them?

Minimizing our exposure to plastics and filtering our water and air are definitely our first line of defense (I’ve written about this here), but what else can we do?

Today, I’m highlighting three nutrients that could have an impact on supporting our bodies in the fight against plastics and their chemical components. 

Now, a few of the studies I’m mentioning here are animal studies, and of course, those come with limitations, but experts still believe that they show promise that these foods can offer us protective benefits.

Plus, these are foods that have tons of other benefits beyond protecting us from plastics—so get ready to add them to your grocery list. 

Let’s get into it.

Anthocyanins – Blueberries, Purple Cabbage, Blackberries, Pomegranate, Purple Sweet Potato 

One of the more alarming facts of microplastic and nanoplastic exposure is that they seem to be having a major impact on our reproductive organs by disrupting our hormones, triggering inflammation, and even interfering with fertility. 

But these particular flavonoids are showing some promise in supporting our reproductive organs, even in the presence of plastics. 

This study looked at the power of anthocyanins, a group of compounds that give blueberries, purple cabbage, and blackberries their deep color. 

One compound in particular—cyanidin-3-glucoside (C3G)—stood out for its potential to protect reproductive health. In animal and lab studies, C3G helped reduce inflammation, regulate hormones, and support healthy ovarian and testicular function, even when exposed to plastics. 

How? Anthocyanins seem to act like mini bodyguards for your cells, neutralizing oxidative stress, calming inflammatory responses, and even helping hormonal receptors work the way they’re supposed to.

Now, a quick caveat: this study pulled from research mostly done on animals and cells in lab settings. So while we can’t say for sure these effects translate perfectly to humans, the results are still encouraging, and they give us even more reason to double down on these colorful foods.

Try This: To match the protective dose from this animal study, a 160 lb man or woman would need to consume about 2.5–3 cups of fresh blueberries a day. I personally like to have about two cups of berries a day anyway and, if possible, an additional cup of anthocyanin-rich foods like cabbage and purple sweet potato. Kill two birds with one stone, get your 2.5 to 3 cups of anthocyanins and get about 10 to 20 grams of additional fiber in your day!

Sulforaphane – Broccoli, Broccoli Sprouts, Bok Choy, Brussels Sprouts, Cabbage, Cauliflower, Kale

One of the most insidious and well-known plastic chemicals is bisphenol A (BPA). This study sheds light on a natural compound that might help with our BPA problem: sulforaphane, found in cruciferous vegetables like broccoli and Brussels sprouts.

In this study, researchers explored how sulforaphane affects liver health in the presence of BPA. BPA exposure is known to cause liver issues by inducing stress in the endoplasmic reticulum (ER), a part of our cells responsible for protein folding. When the ER is stressed, it can lead to fat accumulation in the liver, which is becoming a huge and growing problem! 

The researchers found that sulforaphane can alleviate this ER stress, thereby reducing fat accumulation in the liver. It does this by modulating specific pathways involved in lipid metabolism and stress responses. This suggests that sulforaphane has the potential to protect the liver from BPA-induced damage.

While this study was conducted on animal models, the findings are promising and point toward the benefits of including sulforaphane-rich foods in our diet. 

But here’s another interesting study done on humans. In a 12-week clinical trial in one of China’s most polluted regions, nearly 300 participants drank a daily half-cup of a beverage made from broccoli sprouts, pineapple, and lime juice. The results? Participants excreted 61 percent more benzene (a known carcinogen) and 23 percent more acrolein (a lung irritant) compared to those who didn’t consume the drink.

Sulforaphane seems to activate enzymes that help the body detoxify and eliminate pollutants more efficiently. 

Try This: Incorporating vegetables like broccoli, kale, and Brussels sprouts could be a great way to support liver health. I try to eat about a cup of cruciferous vegetables daily, but this is not always possible, so for extra insurance, I take this Broccoli Seed Extract supplement from Thorne (no affiliation). You can learn about why supplementing might be helpful in my podcast with Dr. Jed Fahey, which is all about the healing properties of sulforaphane. 

Beta-Glucan – Oats, Barley, Mushrooms

We’re all exposed to PFAS—those “forever chemicals” found in nonstick cookware, fast-food wrappers, and even drinking water that are really persistent and hard to break down. They stick around in our bodies and have been linked to health issues like hormone disruption and high cholesterol. But a new animal pilot study offers a hopeful finding: beta (β)-glucan, found in oats, might help flush them out.

Researchers looked at whether supplementing with oat β-glucan (a type of soluble fiber found in oats) could reduce PFAS levels in the body. Participants consumed oat β-glucan daily, and the results were promising. The study found that this fiber may help lower the body’s burden of PFAS, potentially by binding to these chemicals in the gut and aiding their excretion.

Another study looking at 72 adult men whose blood contained PFAS found that consuming one gram of oat β-glucan three times a day correlated with an eight percent decrease in PFAS levels. 

While both of these studies are small, and more research is needed to confirm the findings, this suggests that incorporating oat β-glucan into your diet could be a helpful and natural way to combat PFAS accumulation.

Try This: One cup of cooked oats contains about 1.5–2 grams of β-glucan, although for some folks a cup of oats might feel like a blood sugar bomb—it totally depends on your body and lifestyle. Some people do great with oats, but others who are not active and are prone to blood sugar spikes might want to skip them. But it does look like a lot of experts are changing their tune on oats since their benefits might be undeniable. Other experts choose to get their β-glucan from foods like mushrooms. 

If you do choose oats, always go for organic. Oat groats are the least processed, and steel-cut oats are also a great option. Instant oats have the fewest benefits.

Concluding Thoughts: It can feel so daunting to think about microplastics and other toxins that find their way into our bodies and organs, but I’m thankful for research like this that gives us some hope for protecting our bodies. 

I truly believe this is just the beginning of us discovering what we can do to lower our toxic burden, and it makes me feel hopeful. 

How about you? 

Here’s to your health, 

Dhru Purohit 

PS. Shout out to Dr. Rhonda Patrick – I learned about the potential impact of sulforaphane and oat fiber through her work! Check out her X (formerly twitter) where she shares evidence based tips.