Microplastics and nanoplastics have infiltrated nearly every aspect of modern life, from the air we breathe to the food we eat. These tiny particles, often smaller than 5 millimeters and sometimes as small as 1 micrometer or less, originate from the breakdown of larger plastics, synthetic textiles, and industrial processes. Recent university-led studies have uncovered promising dietary solutions that could help the human body expel these pervasive pollutants, offering hope amid growing concerns about their health impacts. Groundbreaking research from institutions like Tokai University in Japan and collaborations involving food science experts highlights specific foods and their components capable of binding to and facilitating the removal of microplastics from the digestive system.

Understanding the scale of the problem is crucial. Humans ingest an estimated 39,000 to 52,000 microplastic particles annually through diet alone, according to various global surveys. These particles accumulate in the gut, potentially crossing into the bloodstream and organs, linked to inflammation, oxidative stress, and disrupted gut microbiota. As academic researchers delve deeper, they've identified natural biosorbents in everyday foods that promote excretion, reducing retention in the body.

The Urgent Need to Address Microplastic Accumulation

Microplastics, defined as plastic fragments ranging from 1 micrometer to 5 millimeters in size, and nanoplastics (less than 1 micrometer), enter the body primarily through contaminated seafood, bottled water, table salt, and airborne deposition onto food. A landmark study detected microplastics in human stool, blood, lungs, and even placentas, underscoring ubiquitous exposure. Health risks include cellular damage, immune system interference, and potential contributions to chronic diseases like cardiovascular issues and cancer, though long-term human data remains emerging.

Traditional detoxification methods are ineffective against these inert particles, prompting food scientists and toxicologists at universities worldwide to explore dietary interventions. By leveraging the gut's natural barrier and microbial ecosystem, researchers aim to enhance fecal excretion before absorption occurs. This approach aligns with preventive nutrition strategies, emphasizing whole foods rich in fibers and probiotics.

Kimchi's Lactic Acid Bacteria: A Probiotic Powerhouse from Korean Research

In a February 2026 study published in Bioresource Technology, scientists at the World Institute of Kimchi, in collaboration with academic partners, isolated Leuconostoc mesenteroides CBA3656, a lactic acid bacterium prevalent in kimchi—the fermented cabbage dish staple of Korean cuisine. This strain demonstrated exceptional biosorption capabilities, binding 87% of polystyrene nanoplastics in laboratory tests and retaining 57% efficacy under simulated intestinal conditions.

The mechanism involves surface proteins on the bacteria acting like magnets, adsorbing nanoplastics to prevent their translocation across the gut lining. In germ-free mice experiments, those administered CBA3656 excreted over twice the nanoplastics in feces compared to controls, with both males and females showing consistent results. Lead researcher Dr. Se Hee Lee noted, “Our findings suggest that microorganisms derived from traditional fermented foods could represent a new biological approach to address this emerging challenge.” For more details, see the full study here.

Kimchi, prepared by lacto-fermentation of napa cabbage, radishes, garlic, and chili with sea salt, naturally harbors diverse probiotic strains. Regular consumption—about 50-100 grams daily—could support gut health while potentially mitigating plastic pollution, though human clinical trials are needed to confirm efficacy.

Chitosan from Tokai University: Accelerating Microplastic Expulsion

Researchers at Tokai University's Graduate School of Science and Technology in Japan provided compelling evidence for chitosan, a natural polysaccharide derived from chitin in shrimp and crab shells. Their April 2025 Scientific Reports paper detailed how rats fed polyethylene microplastics (200 μm average size) mixed with 5% chitosan exhibited a 115.6% excretion rate in feces over 144 hours, compared to 83.7% in controls. Intestinal retention dropped from 12.1% to 6.1%.

Chitosan, fully known as chitosan oligosaccharide in some forms, forms a gel-like network in the gut, physically trapping microplastics and increasing fecal bulk for faster transit. Authors Di Liu and Prof. Muneshige Shimizu concluded that adding chitosan to foods could minimize harm from continuous microplastic intake. Access the open-access study here.

Chitosan supplements are widely available, often marketed for weight management due to fat-binding properties, but emerging research positions it as a microplastic detox agent. Sources include deacetylated shellfish exoskeletons or fungal alternatives for vegans.

Broadening the Scope: Probiotics and Dietary Fibers in Academic Studies

A January 2025 study screening 784 bacterial strains from fermented foods identified top microplastic-adsorbing probiotics like Lacticaseibacillus paracasei and Lactiplantibacillus plantarum, common in yogurt, sauerkraut, and pickles. These strains aggregate plastics in the gut, reducing toxicity.

Dietary fibers, such as those in fruits, vegetables, and whole grains, also play a role. A review highlighted how soluble fibers like pectin and insoluble ones like cellulose create a physical barrier, promoting peristalsis and excretion. University experiments with rats showed chitosan-like fibers doubling microplastic output.

• Fermented dairy: Yogurt with live cultures binds nanoplastics via exopolysaccharides.
• High-fiber foods: Apples, oats, and legumes sweep particles through the intestines.
• Algae supplements: Chlorella, studied for heavy metal chelation, shows preliminary plastic-binding potential.

Deciphering the Science: Step-by-Step Mechanisms of Removal

The process begins in the stomach, where low pH partially degrades plastic additives, but intact particles reach the small intestine. Here, probiotics like CBA3656 adhere via electrostatic interactions and hydrogen bonding, forming bio-coronas that prevent epithelial uptake.

In the colon, fibers hydrate, swelling to encapsulate particles. Chitosan's amino groups protonate in acidic environments, enhancing positive charge attraction to negatively charged plastics like polystyrene. Fecal analysis post-ingestion reveals clustered aggregates, confirming expulsion over absorption.

Step 1: Ingestion and gastric mixing.
Step 2: Microbial adsorption in duodenum.
Step 3: Fiber entrapment in ileum.
Step 4: Accelerated colonic transit and defecation.

Health Impacts of Microplastics and Mitigation Benefits

Retained microplastics disrupt microbiota diversity, leading to dysbiosis, leaky gut, and systemic inflammation. Animal models link them to liver fibrosis and neurotoxicity. By boosting excretion, these foods preserve microbial balance, potentially lowering risks.

Stakeholder views vary: Environmental toxicologists advocate dietary shifts, while gastroenterologists caution against over-reliance without trials. Balanced intake supports overall wellness, aligning with Mediterranean and Asian diets rich in ferments and seafood byproducts.

Incorporating Research-Backed Foods into Daily Diets

Start with 1-2 servings of kimchi weekly, pairing with rice for probiotics. Chitosan: 1-3 grams daily via supplements, sourced ethically. Diversify with kombucha, kefir, and fiber-rich meals—oatmeal breakfasts, lentil soups.

Real-world case: A pilot human study with chitosan showed increased stool microplastics, mirroring rat data. Monitor tolerance, especially for shellfish allergies.

Challenges, Limitations, and Ongoing University Initiatives

Challenges include particle size variability—nanoplastics harder to bind than micro. Most studies use rodents; human bioavailability differs. Future trials at institutions like Stanford and Seoul National University explore personalized probiotics.

Global collaborations aim for fortified foods, regulatory guidelines on plastic in diets.

Looking Ahead: Transformative Potential for Public Health

These discoveries position nutrition as a frontline defense against plastic pollution. As universities scale research, expect probiotic-enriched products and policy shifts. Empowering individuals with actionable, evidence-based strategies fosters resilience in a plastic-saturated world.

Photo by Nahrizul Kadri on Unsplash