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The Healf Source
Is Fibre A Good Microplastic Detox Tool?
With plastic particles in everything from the food we eat to the air we breathe, experts say this macronutrient holds promise.
Written by: Tom Ward
Written on: June 16, 2026
Microplastics are everywhere. They’re in our oceans, our drinking water, and increasingly, in our bodies. In recent years, they've been found in human blood, brains, liver tissue, lungs, and even the placenta. It makes sense: we’re unconsciously ingesting them every day — through food, water, cookware, and the air we breathe. The question now consuming researchers and doctors isn't just how much of this plastic we're exposed to, but whether there's anything we can do about it.
With negative implications for everything from heart to brain to gut health, microplastics are arguably the defining environmental health question of our time. And the true long-term impacts are yet to be studied.
With all of this, everyone's looking for ways to cut down on their microplastic intake and, when possible, detox their bodies however we can. From sweating in saunas to swapping out plastic kitchenware, the detox tips and tricks feel endless. But emerging research suggests another simple solution: could dietary fibre be a simple and affordable health habit that helps absorb and then flush some of the harmful plastics from our bodies?
While further research is needed to pitch fibre as a bona fide microplastic detox, the preliminary data is hopeful. Plus, eating more fibre is never a bad idea, especially considering most people in the UK eat far below the recommended daily 30g target.
So, what does the science around fibre and microplastics say? And should we all be upping our fibre supplement protocol? Here's everything you need to know.
Why are microplastics so dangerous to us?
Microplastics, the little bits of plastics less than 5mm in length, are nearly inescapable these days. And size does actually matter. In fact, the smaller the plastic particle, the worse its effect on us, according to a 2024 study in the aptly named journal Toxics.
Then again, any kind of microplastics is not great news. “Microplastics have all sorts of impacts on the environment and food production, but their accumulation in our bodies can impact the functioning of cells and systems like the immune system, our hearts, brains, and kidney health,” says Drew Price, a Harley Street dietitian who has previously worked with Chelsea Football Club and is also the author of the "DODO Diet".
Because of their size, Price says that microplastics can work their way into tissues and may trigger inflammation and negative immune responses and more, just by being there. On top of that, they can leach toxic chemicals directly into our tissues.
And while we’re still learning about the long-term impact microplastics can have, one 2024 study found that the future health of patients with cardiovascular conditions was correlated with the amount of microplastics found in their vascular tissues. Men face another, specific issue, with Dr. David Weinstein, a GP specialising in longevity at Sussex Wellman Clinic, warning that there may even be a negative link between microplastics and fertility and testosterone production.
What do the studies say about fibre’s benefits in removing microplastics?
Emerging data suggests fibre may help here by absorbing fibre in the gut and aiding the body in excreting it. So far, most of the data is preliminary, and the studies have not been done in humans. Dr. Weinstein says that this is “one of the more encouraging areas of research.”
“The theory is relatively straightforward,” he says. “Fibre isn't digested by the body. Instead, it adds bulk to stool and helps move material through the gastrointestinal tract. Some studies suggest that certain fibres may bind to contaminants within the gut, potentially reducing the amount that is absorbed into the bloodstream and increasing the amount excreted in faeces.”
Dr. Weinstein also points to evidence that a healthy gut microbiome, which thrives on fibre, may help protect against the inflammatory effects of environmental pollutants, including microplastics.
When looking at the science, a small study from Boston University and UMass Lowell that was published last year found that eating more fibre helped mice get rid of toxic PFOS and PFOA chemicals in their bloodstream. Both PFOS and PFOA are synthetic chemicals used in the production of plastic, so this is potentially good news for humans, although further data and studies are needed.
Another study on mice, published in the journal Scientific Reports found that chitosan, a specific kind of dietary fibre often made from the shells of crustaceans, could help the mice excrete microplastics.
It all sounds promising, but both Price and Dr. Weinstein caution that more data is needed. “It's important to be realistic,” says Dr. Weinstein. “We don't yet have robust human trials showing that simply eating more fibre dramatically clears microplastics from the body. The science is promising, but remains preliminary.”
What else can we do to get rid of microplastics?
Most adults in the UK consume significantly less than the recommended 30g of fibre per day. A fibre-rich diet supports gut health, improves cholesterol levels, helps regulate blood sugar and may reduce the risk of bowel cancer. But when it comes to microplastics, fibre should be viewed as one part of a broader strategy rather than a magic solution.
“Micro and nano plastics are everywhere and unavoidable,” says Price. Because of this, he says we shouldn’t stress too much about it, although there are some things we can do to limit our exposure:
Avoid single-use plastics
Including plastic-wrapped food, or plastic-lined tin cans and cardboard containers. “Buy food in glass jars where possible,” says Price.
Ditch kitchen plastics
“Steel or ceramic-lined pans and pots are the options,” says Price.
Swap out multi-use plastics where possible
“Coffee and other hot beverages come in card that sheds microplastics,” says Price. “Sadly, reusable plastic coffee cups(even the 'corn plastic' and similar green choices) do as well, Get a reusable glass one instead.
Avoid using plastics in the freezer
“Silicone freezer trays also may shed particles, swap out the ice cube trays and batching trays for glass and stainless where possible,” says Price.
Choose natural fibres
“Nanoplastics can travel into the body via breathing, so even your clothes may be an issue,” says Price. Ditch nasty, plastic gym clothes and opt for natural fibres instead.
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Tom Ward is a former Men's Health features editor, and writes regularly on sports, fitness and adventure for the Red Bulletin, Outside, and the Sunday Times. He is the author of the novels The Lion and The Unicorn, and TIN CAT.
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