The mouth (aka the oral cavity) is considered to be a major gateway to the rest of the body. Oftentimes, what’s happening in the oral microbiome is representative of what’s happening elsewhere in the body.

The oral microbiome is the community of bacteria, fungi, viruses, archaea and other microorganisms that live on the teeth, gums, tongue, cheeks, saliva, tonsils and throat. When balanced, this ecosystem helps protect tooth enamel, support gum health, aid digestion, regulate oral pH and defend against harmful microbes. When disrupted (a state called oral dysbiosis), it may contribute to cavities, bad breath, gum inflammation, bleeding gums, oral thrush and periodontal disease.

It’s believed there are between 300 and 700 different microbial species living in the average human’s mouth. According to an article published in the Journal of Oral and Maxillofacial Pathology, the oral microbiome is the second largest microbial community in humans second to the gut, which is often simply called “the microbiome.”

Microbes populating the mouth play an important role in functions such as digestion, metabolism, blood pressure regulation and maintenance of the structure of the teeth.

How can you take care of the community of organisms living in your mouth? As you’ll learn below, practicing the right type of oral hygiene, eating a healthy diet and consuming probiotics are some of the best strategies.

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What is the oral microbiome?

What exactly is a “human oral microbiome”? The oral microbiome refers to the hundreds of billions of microorganisms that live inside of the oral cavity (the mouth).

Most of these microorganisms are bacteria, both the “good” types and the “bad,” while some are yeast, viruses and fungi. Examples of microbes that live in the oral cavity include Streptococcus and Corynebacteria species.

As defined by the Human Microbiome Project, the oral cavity has nine sites spanning the inside of the mouth:

• tongue
• palate
• tonsils
• sub- and supra-gingival plaque on teeth
• keratinized gingiva
• buccal mucosa
• throat
• saliva

Together these microbes form an “ecosystem” that operates similarly to the human gut.

Each part of the mouth has a unique surface and therefore tends to contain its own array of microbes. For example, the tongue contains a different community from what’s on the gums or teeth, due to how their surfaces sustain the life of different microbes.about:blank

Dental plaque and the surface of the tongue are especially dense with microbes. They are considered to be “among the densest microbial habitats on Earth.”

How it relates to health

Microbiomes (communities of tiny organisms) actually exist everywhere in nature, and they play an important role in dictating human health and sustaining various ecosystems.

The Human Oral Microbiome Database catalogs the genomes of hundreds of bacterial species found in the human mouth. Within one’s mouth there are some bacteria that contribute to overall health, such as by facilitating digestion, and others that can contribute to problems, such as gum disease, infections and potentially even cancer.

Some of the positive roles that microorganisms living in the oral microbiome have include:

• Carrying out digestive and metabolic processes, which support a normal metabolism (for example, some bacteria participate in nitrate metabolism, which helps support healthy blood pressure)
• Facilitating the process of breaking down foods via saliva and turning nutrients from food into energy
• Transporting ionic minerals from saliva around the mouth
• Supporting remineralization of the teeth
• Carrying oxygen to the gums and soft tissues
• Fighting infections by protecting us from harmful environmental organisms
• Preventing oxidative stress and inflammation
• Removing waste products from the mouth’s surface

Signs of issues

Certain bacteria, viruses and fungi that populate the oral cavity are linked to health concerns that affect various parts of the body, including some you wouldn’t expect, such as heart disease and reproductive issues. That’s because some bacteria are capable of making their way from the mouth into other parts of the body, including the blood vessels and gut.

How do you know if you’re experiencing an imbalance in microbes living in your mouth (also called dysbiosis)?

Oral dysbiosis means the mouth’s microbial community has shifted out of balance. This does not simply mean “bad bacteria” are present.

Many microbes can live harmlessly in a balanced mouth but become problematic when saliva flow, pH, diet, plaque buildup or immune defenses change.

Signs and conditions linked to an unbalanced/unhealthy oral microbiome can include:

• Increased plaque on the teeth that is thick, sticky, smelly and off-white (it can form a film on your teeth in the morning)
• Bad breath
• Bleeding gums and receding gums
• Sensitive teeth
• Mouth ulcers
• Oral thrush, or oral candidiasis, is a fungal condition in which candida fungus (usually C. albicans) overgrows
• Gum disease (periodontitis)
• Cavities and tooth decay (caries)
• Endodontic infections (root canal) and alveolar osteitis (dry
  socket)
• Tonsillitis
• Respiratory infections
• Heart disease and stroke
• Certain types of cancer

What causes an unhealthy oral microbiome?

Common oral microbiome disruptors include:

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• Frequent intake of sugar, refined carbohydrates and sugary drinks
• Poor brushing or flossing habits that allow plaque biofilm to build up
• Dry mouth or low saliva flow
• Smoking, vaping or tobacco use
• Heavy alcohol intake
• Frequent use of harsh antiseptic mouthwashes without dental guidance
• Chronic stress, poor sleep and systemic inflammation
• Certain medications or health conditions that affect saliva, immunity or blood sugar

How do cavities relate to your microbiome?

Many people are under the impression that certain harmful bacteria cause cavities, but it’s now understood that the causes of tooth decay, cavities and gum disease, such as gingivitis, are actually related to imbalances in the oral microbiome, rather than the presence of bacteria itself.

In other words, certain “pathogenic” bacteria won’t cause problems for someone who has an overall healthy microbiome. However, they can trigger disease in others who lack enough healthy bacteria to counteract the pathogens’ effects.

Experts now believe that when the microbiome shifts from being composed of mostly aerobic bacteria to more anaerobic bacteria (such as Streptococcus mutans and Porphymonas gingervali), this creates a  hypertrophic biofilm inside the mouth, which makes tooth erosion and gum disease more likely to develop.

Why is there a connection between the oral microbiome and cancer?

Oral cancer is thought to develop in part due to the effects of harmful bacteria in the mouth. Some studies suggest that a common type of mouth bacterium known as Fusobacterium nucleatum may also be involved in the development of colon cancer.

This type of bacteria seems capable of penetrating the cheeks and invading the immune system, most of which is located in the gastrointestinal tract. By contributing to inflammation and free radical damage, bacteria like Fusobacterium nucleatum may play a role in the development of cancer.

How to balance oral microbiome

Maintaining homeostasis in the oral microbiome can help prevent some types of bacteria and microbes from “behaving badly” and contributing to disease.

Wondering, “How can I improve my oral microbiome?”

The goal is not to sterilize the mouth. A healthy oral microbiome depends on balance, diversity, saliva flow, proper pH and regular removal of excess plaque biofilm.

Here are steps you can take to help improve the health of your second largest microbiome:

1. Practice smart oral hygiene

While cleaning the inside of the mouth too much can actually contribute to problems, proper “interdental cleansing,” which includes flossing, brushing with natural toothpaste and sometimes the use of picks, is thought to help support balance within the oral environment.

Some harsh or overused oral care products may alter the balance of microbes in the mouth, especially strong antiseptic mouthwashes used daily without a specific reason. That said, oral care needs vary.

The American Dental Association notes that toothpastes with cavity-prevention claims and the ADA Seal contain fluoride, and fluoride remains widely recommended for cavity prevention. If you are cavity-prone, have gum disease, have dry mouth, wear braces or have had recent dental work, ask your dentist which toothpaste and mouthwash are best for your oral health goals.

Some experts recommend avoiding products such as detergent-based toothpastes and alcohol-containing/antiseptic mouthwashes, including those that are made with these questionable ingredients:

• Sodium laurel sulfate (SLS)
• Sodium fluoride
• Triclosan
• Artificial sweeteners (such as sodium saccharin, aspartame, xylitol and erythritol)
• Artificial color dyes (often made from coal tar)
• Propylene glycol
• Diethanolamine (DEA)
• Microbeads (tiny solid plastic particles)

A simple oral microbiome-supporting routine looks like this:

1. Brush twice daily with a soft-bristled toothbrush.
2. Clean between teeth once daily with floss, interdental brushes or picks.
3. Clean the tongue gently if you notice coating or bad breath.
4. Drink water regularly to support saliva flow.
5. Limit frequent snacking on sugar or refined carbohydrates.
6. Use mouthwash only when it fits your needs, and choose the type based on your dentist’s guidance.

2. Consume probiotics

Probiotic supplements and probiotic foods can help populate the mouth with friendly bacteria, much in the same way as how they support gut health. They work by creating a protective biofilm that supports the health of teeth and gums and reduces inflammation, while blocking bad bacteria from reaching enamel or vulnerable tissues.

They may also help alter the pH of the mouth to stop cavity growth and improve saliva quality to support remineralization of enamel.

Research on oral probiotics is promising but still developing. A 2026 umbrella review of meta-analyses found that certain probiotic strains were associated with modest reductions in cariogenic bacteria, such as Streptococcus mutans, and improvements in halitosis measures, but the authors noted that results vary by strain, dose, delivery format and study quality.

In other words, oral probiotics may be useful as an add-on to brushing, flossing and dental care, but they should not replace standard oral hygiene or professional treatment.

What is the best oral probiotic to take? Dentists believe that oral microbiome probiotics are most effective when delivered directly to the mouth in lozenge, milk or chewable form.

Oral microbiome probiotic strains considered most beneficial to oral health (which should be taken for at least two to three months) include:

• Lactobacillus salivarius
• L. reuteri
• Streptococcus salivarius K12 and M18
• L. sakei
• L. brevis
• L. acidophilus
• L. rhamnosus
• L. reuteri
• L. casei
• Bifidobacillus
• S. thermophilus

The main differences between gut probiotics and oral probiotics comes down to the specific types of organisms included in each, although there is some overlap. While gut probiotics are usually taken in tablet/capsule form, oral probiotics can be taken as drinks, mouth washes, lozenges and chewable tablets.

Ideally, look for an oral probiotic supplement with a high strain count (CFUs), such as at least 3 billion CFUs. Try taking it in the morning prior to eating.

3. Eat a nutrient-dense diet

Our diets are a major way in which we take in microorganisms from our environments. For instance, eating plant foods like veggies and fruits provides us with not only nutrients, but also some dirt, water and bacteria.

Some foods help beneficial bacteria thrive, while others promote the growth of pathogens and unfriendly bacteria. Foods to emphasize in your diet are those that are alkalizing, anti-inflammatory and high-antioxidant foods.

The following foods should be eaten regularly in order to support oral health:

• Green leafy vegetables
• Berries, citrus fruits and other fruits
• Cruciferous veggies like broccoli, kale, cauliflower, etc., plus all over fresh veggies
• Organically raised meat, poultry and eggs
• Wild-caught fish
• Healthy fats like olive oil, avocado, nuts and seeds
• Algae and seaweed
• Probiotic, fermented foods like yogurt, kefir, kombucha, sauerkraut, and dill pickles
• Prebiotic foods including onions, leeks, dandelion greens, garlic, artichokes, chicory root, asparagus, jicama, apples and flaxseeds
• Plenty of water, herbal teas and green/black tea, and coffee in moderation

For oral microbiome health, frequency matters. Sipping sugary drinks or grazing on refined carbohydrates throughout the day repeatedly feeds acid-producing bacteria and keeps the mouth in a more acidic state. Pairing carbohydrates with protein, fiber and healthy fats, and drinking water after meals, may help reduce the impact on oral pH.

You want to avoid consuming too much sugar and refined carbohydrates, especially from sugary beverages and highly processed foods. Certain types of bacteria thrive on a high-sugar diet and then contribute to tooth- and gum-related diseases, such as erosion of enamel and tooth decay.

A diet high in refined carbohydrates and sugar can also cause a shift in the oral microbiome from slightly alkaline to a more acidic, which makes it more susceptible to infections and other issues.

4. Approach oral health holistically

It may not seem obvious that there’s an association between lack of exercise, chronic stress and poor oral health, but we know that a generally unhealthy lifestyle and lots of stress can lead to a decrease in saliva, which affects which types of microbes that populate the mouth.

Changes in saliva impact how well microbes carry minerals like calcium and phosphorus from saliva to the teeth enamel and can also create a more acidic environment in the mouth that changes the overall ecosystem. Stress can trigger dry mouth, loss of appetite, TMJ, teeth grinding, and other issues affecting the mouth and jaw.

Managing stress and getting enough exercise are both important for keeping inflammation under control. Exercise and other mind-body practices, such as yoga and mediation, can help decrease the stress-induced, inflammatory flight-or-fight response that leads to a compromised immune system.

Exercise is also beneficial for boosting circulation and detoxification via the lymphatic system, which helps keep the teeth, gums and tissues in the mouth in good shape.

Frequently asked questions

What is the oral microbiome?

The oral microbiome is the community of microorganisms that live in the mouth, including bacteria, fungi, viruses and archaea. These microbes live on the teeth, gums, tongue, cheeks, saliva, tonsils and throat.

What are signs of an unhealthy oral microbiome?

Possible signs include chronic bad breath, increased plaque, bleeding gums, gum recession, sensitive teeth, cavities, oral thrush, mouth ulcers, dry mouth and recurring gum inflammation.

How do you restore the oral microbiome naturally?

You can support a healthier oral microbiome by brushing and flossing consistently, limiting added sugar, eating nutrient-dense and prebiotic-rich foods, staying hydrated, avoiding tobacco, managing dry mouth, and using oral care products that fit your dental needs.

Are oral probiotics good for the oral microbiome?

Oral probiotics may help support the oral microbiome, especially for bad breath and cariogenic bacteria, but benefits appear to depend on the specific strain, dose and delivery method. Lozenges, chewables and other products that stay in contact with the mouth may be more relevant than capsules swallowed quickly.

Is mouthwash bad for the oral microbiome?

Not always. Some mouthwashes can be useful for plaque, gingivitis, cavities or dry mouth, but strong antiseptic rinses may not be necessary for everyone. The best choice depends on your oral health needs, so ask your dentist if you should use one regularly.

Conclusion

• The human oral microbiome refers to the community of tiny microbes that live in the human mouth, which includes the teeth, tongue, palate, inside cheeks, plaque, throat and gums.
• Experts believe that different parts of the mouth have different bacterial communities, and the way these communities interact with one another is very important for our overall health.
• To help maintain oral homeostasis, use gentle/natural cleansers in the mouth as well as floss, eat a healthy diet and avoid too much sugar, increase your intake of probiotics, and exercise and manage stress.
• In short, the oral microbiome is not just about the mouth. It is connected to digestion, immune function, inflammation, nitric oxide production, gum health and tooth enamel protection. Supporting it means creating an oral environment where beneficial microbes can thrive and harmful biofilms are kept in check.

Microplastics have quietly become one of the biggest emerging environmental and health concerns of the past decade. They’ve been detected in drinking water, tea, seafood, packaged foods, table salt, fruits and vegetables, chewing gum, household dust, rain, and even human blood, lungs, reproductive organs and the brain.

Researchers estimate that the average person may ingest tens of thousands of plastic particles each year, with even greater exposure possible through inhalation.

As scientists race to understand how these tiny plastic particles affect human health, another important question has emerged: Can the body get rid of them?

New research suggests that one answer may lie in an unexpected place: kimchi.

A recent study published in Bioresource Technology found that a probiotic strain originally isolated from traditional kimchi significantly increased the elimination of nanoplastics in laboratory and animal experiments. The findings have generated headlines suggesting that “kimchi removes microplastics,” but the science deserves a closer look.

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The research does not show that eating kimchi has been proven to flush microplastics from the human body. Instead, it demonstrates that a specific probiotic bacterium found in kimchi was able to bind nanoplastics, reduce their absorption and increase their excretion in mice.

While human studies are still needed, the findings open an exciting new avenue for reducing plastic exposure through the gut microbiome.

Here’s what the research found, why it matters and what it means for anyone interested in protecting long-term health.

What are microplastics and nanoplastics?

Before diving in to the new research on kimchi and microplastics, it’s important to understand the difference between microplastics and nanoplastics.

Microplastics are generally defined as plastic particles smaller than five millimeters. They originate from the breakdown of larger plastic items or are intentionally manufactured for use in industrial products.about:blank

Nanoplastics are dramatically smaller, typically less than one micrometer (1,000 nanometers). Because of their microscopic size, scientists believe nanoplastics may pose an even greater health concern since they can potentially cross biological barriers more easily than larger plastic particles.

Unlike larger pieces of plastic that simply pass through the digestive tract, nanoplastics may interact directly with intestinal cells, enter circulation and accumulate in tissues throughout the body.

Researchers have already detected plastic particles in:

• Human blood
• Placental tissue
• Breast milk
• Lung tissue
• Liver
• Testes
• Arteries
• Brain tissue

While scientists are still investigating the long-term consequences of these findings, laboratory studies suggest plastic particles may contribute to oxidative stress, chronic inflammation, altered immune responses, endocrine disruption and changes in the gut microbiome.

That growing body of evidence has fueled interest in identifying safe ways to reduce absorption or enhance elimination of these particles.

New kimchi microplastics study

The new study, published in Bioresource Technology, focused on a probiotic bacterium isolated from kimchi called Leuconostoc mesenteroides CBA3656.

Rather than testing kimchi itself, researchers isolated this specific strain and examined whether it could physically interact with nanoplastics.

The scientists discovered something remarkable.

The probiotic produced extracellular polymers that acted almost like a natural adhesive, allowing plastic nanoparticles to clump together into larger aggregates.

This matters because larger particles are less likely to pass through the intestinal lining and enter circulation.

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Instead, they are more likely to remain inside the digestive tract and eventually be eliminated through feces.

To test whether this mechanism worked in living organisms, researchers conducted experiments in mice.

Compared with untreated animals, mice receiving the probiotic showed:

• Increased fecal excretion of nanoplastics
• Reduced accumulation of plastic particles in tissues
• Less intestinal damage
• Reduced inflammatory responses
• Improved gut barrier integrity

The findings suggest that the probiotic didn’t “destroy” or chemically break down plastic particles.

Instead, it appeared to function more like a biological filter, binding nanoplastics inside the gut before they could be absorbed into the body.

This distinction is important because many headlines have implied that kimchi removes microplastics from the body.

A more accurate interpretation is that a probiotic strain isolated from kimchi helped reduce absorption and increased elimination of nanoplastics in mice.

That’s still an exciting finding, but it’s not yet proof that simply eating kimchi will produce the same effect in humans.

How could a kimchi probiotic help reduce plastic exposure?

The researchers believe several complementary mechanisms may explain their findings.

1. The probiotic physically captures nanoplastics

The most obvious mechanism involves direct binding.

The probiotic secretes sticky extracellular polymeric substances (EPS), naturally produced compounds that help bacteria adhere to surfaces and form protective biofilms.

These polymers appear capable of trapping nanoplastics before they cross the intestinal wall.

Once bound together, the particles become larger aggregates that are more easily eliminated through normal digestion.

Think of it as turning microscopic grains of sand into larger pebbles that are much harder for the body to absorb.

2. It helps protect the intestinal barrier

The intestinal lining acts as one of the body’s most important defense systems.

When this barrier becomes compromised, a condition sometimes referred to as increased intestinal permeability or “leaky gut,” undesirable compounds may cross into circulation more easily.

Previous research has suggested that plastic particles themselves may damage intestinal tight junctions.

Interestingly, the kimchi-derived probiotic appeared to help preserve gut barrier integrity in animal models.

By maintaining healthier intestinal tissues, the probiotic may reduce opportunities for nanoplastics to enter the bloodstream.

3. It may reduce inflammation

Nanoplastics have repeatedly been associated with increased oxidative stress and inflammatory signaling in laboratory studies.

The probiotic-treated mice demonstrated lower levels of intestinal inflammation compared with untreated animals.

Many beneficial probiotic strains naturally produce anti-inflammatory metabolites, including short-chain fatty acids that help nourish intestinal cells.

Although additional research is needed, this may represent another pathway through which probiotics could reduce some of the biological effects associated with plastic exposure.

4. It supports a healthier gut microbiome

One of the more intriguing aspects of the study involves the gut microbiome.

Emerging research suggests that microplastics may alter the balance of beneficial intestinal bacteria.

Conversely, a diverse microbiome may help maintain a stronger intestinal barrier, regulate immune responses and support efficient digestion.

Because kimchi naturally contains numerous beneficial microbes produced during fermentation, researchers have become increasingly interested in whether fermented foods might help offset some of the effects of environmental toxins, including plastics.

Does eating kimchi remove microplastics?

This is the question many people are asking, and it’s also where nuance matters.

The short answer is: We don’t know yet.

Here’s what the current evidence supports:

• A probiotic strain isolated from kimchi increased nanoplastic elimination in mice.
• The strain physically bound nanoplastics in laboratory experiments.
• Animals receiving the probiotic accumulated fewer plastic particles in tissues.

What we don’t yet know:

• Whether eating kimchi provides enough of this exact probiotic strain.
• Whether commercial kimchi consistently contains Leuconostoc mesenteroides CBA3656.
• Whether the same effects occur in humans.
• How much kimchi (or probiotic) would be needed.
• Whether the findings apply to the wide variety of microplastics humans encounter in daily life.

For now, the most accurate conclusion is that current research suggests that a probiotic isolated from kimchi may help reduce nanoplastic absorption and increase elimination, but human clinical studies are needed before we can conclude that eating kimchi removes microplastics from the body.

That distinction is important for both scientific accuracy and making informed health decisions.

Should you eat more kimchi?

Although it’s too early to say that kimchi removes microplastics, there’s little doubt that kimchi is one of the most nutrient-dense fermented foods you can add to your diet.

For centuries, kimchi has been a staple in Korean cuisine, prized not only for its bold flavor, but also for its potential health benefits. Modern research continues to support many of those traditional beliefs, linking fermented vegetables like kimchi to improved digestive health, immune function, metabolic health and reduced inflammation.

The new research on kimchi and microplastics simply adds another intriguing possibility to a growing list of reasons to include fermented foods in a balanced diet.

Rather than viewing kimchi as a “detox” food, it’s more accurate to think of it as part of a dietary pattern that supports a resilient gut microbiome, which may, in turn, help the body better manage environmental exposures.

Proven health benefits of kimchi

While the microplastics research is still in its early stages, many of kimchi’s other health benefits are supported by considerably stronger evidence.

1. Supports a healthy gut microbiome

Kimchi is naturally rich in beneficial bacteria created during fermentation, including species of Lactobacillus, Leuconostoc and Weissella. These microbes can help diversify the gut microbiome, which plays a central role in digestion, immune function, nutrient absorption and even mental health.

A healthy gut microbiome has also been associated with stronger intestinal barrier function, an important consideration given concerns that nanoplastics may cross the gut lining more readily when the barrier is compromised.

2. May help reduce inflammation

Fermentation produces bioactive compounds that may help regulate inflammatory pathways throughout the body.

Research suggests kimchi consumption may reduce inflammatory markers and oxidative stress, thanks to its combination of probiotics, dietary fiber, vitamins and antioxidant-rich vegetables, such as napa cabbage, garlic, ginger and chili peppers.

Because chronic inflammation has been implicated in numerous chronic diseases, including cardiovascular disease, diabetes and neurodegenerative disorders, regular consumption of fermented vegetables may offer broad health benefits.

3. Promotes digestive health

Kimchi provides probiotics along with prebiotic fibers that nourish beneficial gut bacteria.

Together, these compounds may help:

• Improve digestion
• Support bowel regularity
• Reduce occasional bloating
• Improve microbial diversity
• Enhance nutrient absorption

Maintaining a healthy digestive tract could become increasingly important as researchers investigate how environmental contaminants, including microplastics, interact with the gut ecosystem.

4. Supports immune function

Approximately 70 percent of the immune system resides within the gut-associated lymphoid tissue.

By supporting a healthier gut microbiome, probiotic-rich foods like kimchi may also help regulate immune responses and strengthen the body’s natural defenses.

Although this benefit isn’t directly related to plastic exposure, maintaining a well-functioning immune system may help the body respond more effectively to environmental stressors.

5. May support metabolic health

Some human studies have associated regular kimchi consumption with improvements in:

• Blood sugar regulation
• Cholesterol levels
• Waist circumference
• Body composition
• Insulin sensitivity

These effects are likely multifactorial, involving probiotic activity, dietary fiber, phytochemicals and the displacement of more heavily processed foods within the diet.

Can any kimchi provide these benefits?

This is one of the biggest unanswered questions from the new study.

The researchers investigated a specific probiotic strain (Leuconostoc mesenteroides CBA3656) isolated from kimchi, not kimchi products purchased at grocery stores.

That’s an important distinction because probiotic composition can vary dramatically depending on:

• The recipe
• Ingredients used
• Fermentation time
• Salt concentration
• Storage conditions
• Whether the product has been pasteurized

Some refrigerated, traditionally fermented kimchi products may naturally contain similar bacteria, but there’s currently no evidence that all commercial kimchi contains the exact strain studied or in amounts sufficient to reproduce the findings seen in mice.

Future research may lead to probiotic supplements specifically formulated with this strain or identify production methods that consistently preserve it in fermented foods.

How to add kimchi to your diet

If you’d like to enjoy kimchi for its many established health benefits, it’s easy to incorporate into everyday meals.

Try it:

• Alongside grilled salmon or grass-fed beef
• Mixed into grain bowls
• Added to salads
• Folded into scrambled eggs
• Topped onto avocado toast
• Stirred into soups after cooking
• Served with roasted vegetables
• Added to lettuce wraps

To maximize probiotic content, choose raw, refrigerated, unpasteurized kimchi, since pasteurization can significantly reduce or eliminate live beneficial bacteria.

Also pay attention to the ingredient list. Ideally, look for products made primarily with vegetables, sea salt, garlic, ginger and spices while avoiding unnecessary preservatives or excessive added sugars.

Other ways to reduce microplastic exposure

Even if future studies confirm that certain probiotics can help increase nanoplastic elimination, reducing exposure remains the first line of defense.

Experts recommend several practical strategies:

1. Drink filtered water. Certain high-quality water filtration systems can reduce microplastic contamination from drinking water.
2. Avoid heating food in plastic. Heating plastic containers may increase the migration of plastic particles and chemicals into food. Instead, reheat leftovers in glass or ceramic containers whenever possible.
3. Store food in glass or stainless steel. Replacing plastic storage containers with glass alternatives may reduce repeated food contact with plastics over time.
4. Limit highly processed foods. Ultra-processed foods often undergo extensive manufacturing and packaging, increasing opportunities for plastic exposure throughout production. A diet centered on whole foods naturally reduces reliance on plastic-packaged products.
5. Improve indoor air quality. Microplastics don’t just enter through food; they also accumulate in household dust. Regular vacuuming with a HEPA filter, improving ventilation and reducing synthetic textiles may help decrease inhalation exposure.
6. Eat more fiber. Dietary fiber supports healthy bowel movements and helps eliminate various waste products through the digestive tract. Although fiber hasn’t been proven to remove microplastics specifically, consuming plenty of vegetables, fruits, legumes and whole grains supports overall gut health.
7. Include fermented foods. Beyond kimchi, other fermented foods that support microbial diversity include sauerkraut, kefir, yogurt with live cultures, miso, tempeh, kombucha (in moderation) and other fermented foods. A diverse microbiome may ultimately prove to be one of the body’s best defenses against a wide range of environmental exposures.

What experts say

Health experts have generally welcomed the new findings while emphasizing that they represent an early stage of research.

Because the study was conducted primarily in laboratory models and mice, it’s too soon to recommend eating kimchi specifically as a strategy to eliminate microplastics.

Instead, researchers view these findings as an important proof of concept.

If future human clinical trials confirm the results, probiotic-based interventions could become a promising nutritional approach for reducing internal exposure to nanoplastics, particularly as environmental plastic contamination continues to rise.

For now, the study reinforces a broader message: Supporting a healthy gut microbiome through a nutrient-rich diet may have benefits that extend far beyond digestion.

Conclusion

• The new research linking kimchi and microplastics offers an exciting glimpse into how beneficial bacteria may help protect the body from emerging environmental contaminants.
• Scientists found that a probiotic strain isolated from kimchi was able to bind nanoplastics, reduce their absorption and increase their elimination in mice. However, that doesn’t mean eating kimchi has been proven to flush microplastics from the human body.
• Human clinical trials are still needed to determine whether these laboratory findings translate to real-world health benefits.
• In the meantime, kimchi remains a nutritious fermented food with well-established benefits for gut health, digestion, immune function and inflammation. Combined with practical steps to reduce plastic exposure, it may become one valuable component of an overall strategy for supporting long-term health.