10 Simple Swaps to Reduce Toxins, Microplastics, and Harmful Chemicals in Your Home
We all want to live healthier lives, right? But if you’re like me, you might feel overwhelmed by all the information out there. Sometimes it feels like you can’t win no matter what you do. What I’ve realized is that I can’t do it all, but I can do something. So, I set out to investigate some simple swaps that can make the biggest difference in fighting microplastics, harmful chemicals, and toxic fumes in day to day life.
Here are 10 lesser-known but impactful changes you can make to reduce toxins, microplastics, PFAS, and other harmful chemicals:
Watch on Youtube: Reduce Toxics with These Swaps
What are the "toxins" and "harmful chemicals":
So, what exactly are we avoiding here? Let’s break it down: PFAS (per- and polyfluoroalkyl substances), also known as “forever chemicals,” are synthetic compounds used in everything from non-stick cookware to water-resistant fabrics. They don’t break down easily, accumulating in our bodies and the environment, and have been linked to serious health issues like cancer and hormone disruption.
Then there are microplastics—tiny plastic particles that shed from everyday items like food containers and synthetic fabrics. These can end up in our food, water, and even the air we breathe. Plastics are a part of our everyday lives, and plastic pollution is a growing concern.
One of the sneakiest toxins is plastic. Reducing your plastic use isn’t just good for the environment—it’s also great for your health. From furniture and accessories to clothing and decor, plastic is everywhere. But here’s the good news: you can make a difference by swapping out a few key items.
And let’s not forget VOCs (volatile organic compounds), which off-gas from synthetic fragrances, cleaning products, and furniture, polluting indoor air and potentially causing respiratory and neurological problems. By understanding what these substances are and where they hide, we can make smarter swaps to reduce our exposure and protect our health.
1. Synthetic Air Fresheners and Candles
This may come as a surprise, but when you burn candle and it magically shrinks in size as the hours go by…yeah its evaporating into your air. The problem is that many air fresheners and scented candles contain phthalates, formaldehyde, and volatile organic compounds (VOCs) that pollute indoor air. The National Resources Defense Council (NRDC) tested 14 common air fresheners and found that 86% contained hazardous chemicals. Even products labeled “green” or “natural” emitted harmful compounds. Long-term use has been linked to heart issues, hormone disruption, and even cancer. But don’t worry, you’ve got options.
Replace With: Essential oil diffusers, beeswax candles, or odor-absorbing plants like ferns.
2. Non-Stick Cookware (Teflon)
I know that Teflon is popular or a reason. Who wouldn’t want easy to clean non-stick cookware? I get it. But to me, the risks don’t outweigh the benefits. When non-stick pans with PFAS coatings (like Teflon) are overheated, they can release toxic fumes, including PFAS compounds, which can be harmful if inhaled.They degrade, scratch and chip over time, leaching microplastics and chemicals into your food. Cooking with other materials is very possible with the right skill, these options can be amazing cooking options.
Replace With: Cast iron, stainless steel, or ceramic cookware.
3. Plastic Food Storage Containers
As I mentioned earlier, plastic is certainly something to highly prioritize phasing out of your life. Plastics can leach endocrine-disrupting chemicals like BPA and phthalates, especially when heated or scratched. Black plastics are particularly concerning, as they often contain heavy metals and flame retardants. Plastic is everywhere, its in everything and unavoidable in some cases. So why not do everything you can on your end to limit your exposure as much as possible. Swapping out your tupperware, and food storage containers is a simple step to take.
Replace With: Glass or stainless steel containers.
4. Synthetic Cleaning Sponges
This might be something you’ve never thought twice about. But did you know that many sponges are made from petroleum-based materials and can harbor bacteria and microplastics. Researchers found 362 different species of bacteria in sponges, with up to 45 billion bacteria per square centimeter—gross! That means your kitchen sponge has the potential to be even dirtier than your toilet. Let’s go ahead and make this no-brainer swap.
Replace With: Natural cellulose sponges, bamboo scrubbers, or compostable brushes.
5. Plastic Cutting Boards
I’m sure this one doesn’t come as a surprise to you. Plastic cutting boards have gotten a lot of heat recently for the role they play in contaminating our food. Cutting on plastic boards creates microplastic particles that inevitably end up on your plate. While the amount might seem small, every bit adds up and compounds as our bodies have a hard time detoxing these microparticles. Here’s what you can use instead:
Replace With: Wooden or bamboo cutting boards (properly maintained to avoid bacterial growth).
6. Plastic Water Bottles and Cups
If there’s one thing you take away from this article, let it be this: STOP using single serve plastic bottles. I already brought up plastic, but plastic bottles specifically can leach chemicals into your drinks, especially when exposed to heat. Single-use plastic water bottles are the worst offenders, containing thousands of microplastic particles. Not only are these bad for your health, they are terrible for the environment and should be avoided.
Replace With: Reusable stainless steel, glass, or copper water bottles.
7. Synthetic Rugs and Carpets
Why should you rethink that synthetic rug? Many rugs are treated with flame retardants, stain repellents (like PFAS), and volatile organic compounds (VOCs) that off-gas into your home, polluting the air you breathe. Synthetic carpets, often made from nylon, polypropylene, or polyester, are frequently coated with perfluorinated chemicals (PFCs)—think Stainmaster or Scotchgard—to make them waterproof and stain-resistant. These chemicals have been identified as likely carcinogens and are linked to hormone disruption and birth defects. But that’s not all: synthetic rugs can also contain a cocktail of other harmful substances, like nitrous oxide, phthalates, formaldehyde, and even BPA. And, these chemicals don’t just disappear—VOCs can continue to emit from your rug for up to 5 years.
Replace With: Natural fiber options like wool, jute, or cotton, or choose untreated rugs to keep your home safer and cleaner.
8. Plastic Shower Curtains
Surprise surprise, we’ve got another plastic item on our list. Swapping your plastic shower curtain is an easy change that can make a significant difference. Vinyl shower curtains release phthalates and VOCs, especially when new. Heating them up in a steamy shower only makes things worse, as I mentioned earlier. Unless you take cold showers, why not swap your plastic curtain for a natural cotton, hemp curtain, or even better a glass door.
Replace With: Cotton or hemp shower curtains, or glass shower doors.
9. Microwave Popcorn Bags
Did you know the lining of microwave popcorn bags often contains PFAS, which can leach into your popcorn. Research shows that people who eat microwave popcorn daily have up to 63% higher PFAS levels in their bodies. Microwave popcorn tastes like cardboard anyway, let’s be real. Swapping your microwave popcorn for freshly popped kernels in a whirly pop is next level.
Replace With: Air-popped popcorn or stovetop popcorn made in a stainless steel pot.
10. Traditional Laundry Detergent and Dish Soap
And finally, many conventional detergents and soaps contain synthetic fragrances, dyes, and harmful chemicals like 1,4-dioxane, a potential carcinogen. If you took one second to look at the ingredient list on the back of your laundry detergent, you will see what I mean. Inevitably, what you wash your clothes in is going to be touching your body for most of your day (I assume). Dish soap is no better. You are literally eating off plates and with utensils that have been exposed to a myriad of chemicals. Have you ever taken a moment to investigate exactly what we are cleaning our clothes and dishes with? Don’t worry, you’ve got options.
Replace With: Eco-friendly, fragrance-free options like Dirty Labs Laundry Detergent or Molly’s Suds.
Bonus Tips:
Dust Regularly: Dust often contains microplastics, flame retardants, and other toxins. Use a damp cloth or HEPA filter vacuum.
Filter Your Water: Install a high-quality water filter to remove PFAS, chlorine, and other contaminants. Reverse Osmosis is currently the gold standard.
Making these swaps might feel like a small step, but every change adds up to a big impact—for your health, your home, and the planet. You don’t have to overhaul your life overnight; start with one or two easy swaps and build from there. Remember, it’s not about being perfect—it’s about making better choices where you can. By reducing your exposure to harmful chemicals and microplastics, you’re not just creating a healthier space for yourself, but you’re also taking a stand against the toxins that affect us all. So, what’s your first swap going to be? Let’s take this step together and make our homes a little safer, one change at a time.
