Estimated reading time: 7 minutes

By Tiffany Bruno, MS, RDN, Director of Education at Switch4Good

 

You may have heard people talking about phthalates, especially related to microplastics. While phthalates are concerning for human health, there are fortunately steps you can take to minimize your exposure, and therefore their potential effects on your health (hint: removing dairy from your diet is huge). Keep reading to learn more about these forever chemicals.

What Are Phthalates?

Phthalates are a group of synthetic chemicals widely used in the manufacturing of plastics to make them more flexible, durable, and long-lasting. Commonly referred to as “plasticizers,” phthalates are found in a variety of consumer products, including packaging materials, personal care products, and medical devices, as well as in our food supply. Their presence in everyday items means that most people are regularly exposed to them through ingestion, inhalation, or skin absorption.

Over the past few decades, growing concern has emerged about the potential health risks associated with phthalate exposure. As these chemicals can leach from plastic products and packaging into food, beverages, and the environment, understanding their impact on human health and how to minimize exposure is crucial so you can make everyday decisions that prioritize your health.

Phthalates are considered “forever chemicals” because they don’t break down and instead remain in the environment for a long time. The good news, though, is they don’t stay in your body forever. Our bodies’ natural detox systems can excrete them through urine and feces. The bad news, though, is continuous exposure means we are unlikely to knock them out of our systems for good.

Phthalates’ Effects on Human Health

Phthalates have been widely studied for their potential effects on human health, particularly because of their ability to interfere with the endocrine system. They are often classified as “endocrine disruptors,” which means they can mimic or block hormones in the body, leading to disruptions in normal hormonal functions. Here are some of the key health concerns associated with phthalate exposure:

1. Reproductive and Developmental Issues
   Studies have shown that phthalates can negatively impact reproductive health, particularly in men. They are associated with lower sperm count, reduced testosterone levels, and can potentially impair fertility. Prenatal exposure to phthalates has been linked to developmental problems in children, including issues related to motor skills, behavior, and cognitive function.
2. Hormonal Disruptions
   Because phthalates can interfere with hormone regulation, they have been implicated in conditions like thyroid dysfunction and obesity. Some research suggests that high levels of phthalate exposure may contribute to weight gain and insulin resistance, increasing the risk of metabolic disorders like type 2 diabetes.
3. Respiratory Issues
   Phthalates have also been associated with respiratory problems, particularly in children. Studies have linked exposure to an increased risk of asthma and other respiratory conditions.
4. Potential Carcinogenic Effects
   Although more research is needed, some studies suggest that long-term phthalate exposure may contribute to an increased risk of certain cancers, including breast cancer. This concern stems from their ability to disrupt the body’s natural hormonal balance.

Many of these negative health effects overlap with those of dairy products, potentially multiplying the effects.

Where Are Phthalates Found?

Phthalates enter the food supply primarily through contact with plastic materials used in food processing, packaging, and storage. Foods that are fatty or greasy, such as dairy products, meats, and oils, are particularly prone to phthalate contamination. This is because phthalates are fat-soluble, making it easier for them to migrate from plastic containers or equipment into fatty foods.

Phthalates can enter the food supply at many different points. They are in the environment, largely coming from plastic trash breaking down in landfills and then leaching into the surrounding soil, water, and air. Additionally, animals consume water and foods that are contaminated with phthalates, allowing the chemicals to enter their systems. The chemicals can be concentrated in the cows’ systems and excreted in their milk. During food processing, phthalates can leach from plastic tubing, containers, and equipment into dairy products and other processed foods.

The Problem With Dairy Products

Research has found that phthalate levels are often higher in dairy products compared to other foods. This can be attributed to the content naturally occurring in milk (so no, raw milk is not the solution here), as well as the processing that occurs while turning it into various products.

Consumer Reports tested nearly 100 common foods found in grocery stores and fast food restaurants, and dairy products were some of the top offenders. Fairlife’s Core Power High Protein Chocolate Milk Shake had 20,452 nanograms per serving (the highest in the dairy category), and Yoplait Original Low Fat Yogurt French Vanilla had 10,948 nanograms per serving.

Although the plastic packaging contributes to the total phthalate content, these values are notably higher than non-dairy foods also in plastic packaging. For example, Gatorade found only 1,752 nanograms per serving. The worst offender from the research was Annie’s canned Organic Cheesy Ravioli, measuring 53,579 nanograms of phthalates per serving. Other canned foods were less than 10% the total phthalate content, such as Bush’s Original Baked Beans at only 3,709 nanograms per serving.

Reducing Phthalate Exposure in Your Diet: Practical Tips

While it is nearly impossible to completely eliminate phthalates from your diet due to their widespread use in food processing and packaging, there are several steps you can take to minimize exposure:

1. Eliminate Dairy Products
   Since dairy products are highly contaminated with phthalates, we suggest eliminating dairy from your diet altogether. Plant-based dairy alternatives, such as almond or oat milk, are lower in phthalates and all around better for your health.
2. Choose Fresh, Whole Foods
   One of the most effective ways to reduce phthalate exposure is by consuming fresh, whole foods that are minimally processed. Phthalates are more likely to be present in packaged, processed, and fatty foods. By opting for fresh fruits, vegetables, and whole grains, you can significantly lower your exposure.
3. Avoid Plastic Packaging When Possible
   Look for foods packaged in glass, paper, or other non-plastic materials. When storing food at home, use glass, stainless steel, or ceramic containers instead of plastic ones.
4. Cook at Home More Often
   Home-cooked meals made from whole ingredients can help reduce phthalate exposure by avoiding the packaging and processing methods that introduce these chemicals into food.
5. Minimize Plastic in Your Kitchen
   Avoid heating food in plastic containers in the microwave. Heat can cause phthalates to leach into food. Opt for microwave-safe glass or ceramic containers instead. For storing in the refrigerator, silicone and stainless steel are also great options.
6. Read Labels on Personal Care Products
   Although this tip is less about food and more about general phthalate exposure, you may want to check labels on personal care products such as lotions, shampoos, and cosmetics. Many of these products contain phthalates, listed under vague terms like “fragrance” or “parfum.” Choosing phthalate-free options can reduce your overall exposure.

Final Thoughts: Taking Small Steps for Big Impact

Phthalates are pervasive in modern life, and while it’s difficult to avoid them completely, being mindful of where they are most likely to be found can help you reduce your exposure. By prioritizing whole foods, eliminating dairy products, and making informed choices about packaging and cooking practices, you can make significant strides toward minimizing phthalate intake.

As research continues to uncover the full extent of phthalates’ effects on human health, these small steps can add up, helping you and your family maintain a cleaner, healthier diet and lifestyle.