How to Eliminate Microplastics from the Body: Complete Guide

Microplastics are omnipresent in our environment, from the air we breathe to the food we consume. Although research on their elimination from the human body is in early stages, there is promising evidence about effective strategies to reduce their absorption and facilitate their elimination.

How Are Microplastics Absorbed in the Body?

Microplastics behave similarly to regular food particles in our digestive system. The smaller the particle, the easier its absorption. Once in the intestinal tract, these contaminants can:

• Cross the intestinal barrier
• Enter the bloodstream
• Distribute throughout all body tissues and organs

However, recent studies published in the Journal Total Environment have shown something hopeful: all participants eliminated microplastics through feces, indicating that the digestive system can be a natural elimination pathway.

The Key: Strengthening the Intestinal Barrier

1. Maintaining Tight Junctions in the Intestine

The integrity of the intestinal barrier is fundamental to prevent excessive absorption of microplastics. To strengthen these junctions:

Essential Supplements:

• Glutamine: 3-5 grams every two days
• Collagen: Regular consumption for tissue repair
• Bone broth: Rich in repairing nutrients

2. Eliminating Harmful Emulsifiers

Polysorbates are especially problematic because they:

• Damage the intestinal mucus layer
• Increase intestinal permeability
• Can trigger chronic inflammatory responses

Practical action: Check labels and avoid products containing polysorbates.

Active Elimination Strategies

Bile Acid Sequestration

This natural process can be optimized to eliminate microplastics:

Foods rich in soluble fiber:

• Chia seeds
• Flax seeds
• Oats
• Legumes

Soluble fiber binds to bile acids, which in turn can sequester microplastics and facilitate their elimination through feces.

Optimal Hydration

Water plays a crucial role in:

• Improving intestinal transit time
• Facilitating renal filtration
• Optimizing all elimination processes

Recommendation: Increase your consumption of pure water, preferably filtered and stored in glass containers.

The Power of Polyphenols

Multiple Benefits

Polyphenols offer unique advantages:

• Prebiotic effects: Feed beneficial bacteria
• Postbiotic properties: Generate beneficial compounds after being processed
• Anti-inflammatory action: Reduce intestinal inflammation

Recommended Sources

Polyphenol-rich fruits:

• Blueberries
• Pomegranates
• Purple grapes
• Apples with skin

Other foods:

• Green tea
• Pure cocoa
• Extra virgin olive oil
• Spices like turmeric and cinnamon

Crucial Lifestyle Factors

Stress Management

Chronic stress compromises intestinal integrity. Implement techniques like:

• Daily meditation
• Moderate exercise (avoid overtraining)
• Deep breathing techniques
• Restorative sleep of 7-9 hours

Balanced Exercise

While moderate exercise benefits gut health, overtraining can:

• Increase intestinal permeability
• Elevate oxidative stress levels
• Compromise the immune system

Complementary Prevention Strategies

Reducing Exposure

At home:

• Use glass containers to store food
• Avoid heating food in plastic
• Choose natural cleaning products
• Install quality water filters

In nutrition:

• Prioritize organic foods when possible
• Reduce consumption of ultra-processed foods
• Choose unrefined sea salt
• Consume fish from trusted sources

Strategic Supplementation

Endogenous Antioxidants

Some polyphenols can stimulate the production of:

• Superoxide dismutase: Powerful cellular antioxidant
• Glutathione peroxidase: Protector against oxidative stress

These compounds can help mitigate the negative effects of microplastics already present in the body.

Considerations about Colostrum

Although the evidence is preliminary, bovine colostrum may offer additional benefits for intestinal barrier repair.

Comprehensive and Realistic Approach

It's important to maintain realistic expectations. Microplastics have been detected in:

• Brain tissue
• Heart muscle
• Testicles
• Lungs
• Practically all organs

There is no "miracle cure" to completely eliminate already accumulated microplastics. However, the strategies presented can:

• Significantly reduce future absorption
• Optimize natural elimination mechanisms
• Minimize associated inflammatory effects

Conclusion: A Sustainable Approach

Eliminating microplastics requires a comprehensive approach that combines:

1. Strengthening the intestinal barrier
2. Optimizing natural elimination
3. Reducing exposure
4. Specific nutritional support

Although we cannot quickly change our environment to completely eliminate microplastics, we can take proactive measures to protect our health. The key is in consistency and adopting these strategies as part of a long-term healthy lifestyle.