Welcome back to Blasphemous nutrition! I’m your host, Aimee, here to spill the green tea on toxins—because your liver deserves better than a daily dose of plastic it’s getting.
2024 ended with a Newsweek article highlighting the prevalence of plastics in all foods. While the most contaminated were fast-food items from well-known chains like McDonald’s and Burger King, as well as prepared meals like Kraft Mac & Cheese, what we consider to be some of the healthiest choices, including organic and grass-fed meats from Whole Foods or a Bay Area local butcher, were not necessarily free of contamination. While the source data (A) from the article raises a lot of questions and should not be taken as guidance on what companies to avoid or trust when it comes to contamination, I think the awareness and exposure of this study is a valuable contribution to the conversation about the prevalence of plastic exposure and the dangers some of these chemicals are known to have when mammals such as ourselves are exposed to them.
Why Do We care About Plastic Exposure?
BPA — was created in 1891, and has since been used in an ever increasing amount of products, from flame retardants to plastic food and drink packaging, kitchenware, inner coatings of cans and jar lids, water bottles, electrical and electronic goods, and marine and car coatings.
Safety issues and side effects of BPA became known in the late 1990s when it was found to leach out of plastics and into experimental animals, resulting in chromosomal anomalies in their offspring.
BPA has been shown to bind to estrogen receptors, producing a response by the cell which mimics steroid hormones at levels lower than expected. BPA is also associated with progesterone deficiency, binds to the thyroid hormone receptor and inhibiting activation of the hormone and alters the expression of the genes involved in making thyroid hormone. Animal studies indicate that BPA causes oxidative stress, generating highly reactive toxic compounds in the liver, kidney, testes, and brain.
BPA gets into the body via mouth, air, and through absorption via skin. The main sources of BPA exposure include food packaging, dust, dental materials, healthcare equipment, thermal paper from grocery receipts as well as toys and other products for children and infants. That said, much of our exposure comes from the foods we eat and how these foods are processed, packaged, and stored. Canned foods, and heating foods in plastic containers increases exposure to BPA.
Way back in 2004, the CDC stated that 93% of Americans age 6 and up have detectable amounts of BPA in urine, so this is a prevalent problem that has been ongoing for decades (10).
Most human studies are observational, and therefore associative. And what we see is that those with higher levels of BPA in the urine also have greater likelihood of chronic obstructive pulmonary disease, cardiovascular disease, diabetes, and elevated blood levels of the liver enzymes associated with fatty liver disease. High urine concentrations of BPA are associated with increased prediabetes, even when other confounding factors such as alcohol intake and BMI are considered. BPA directly blocks insulin receptor sites and distributes to fatty tissue, where it is slowly released into the bloodstream, causing insulin resistance.(4,5) This not only increases the incidence of diabetes, but can also increase obesity risk and accumulation of visceral fat.
Men with higher concentrations of BPA in their semen also are documented to tend toward decreased sperm concentration, decreased sperm motility, and decreased total sperm count. For women, elevated BPA levels are associated with recurrent miscarriages, chromosomal abnormalities, and decreased number of eggs retrieved when undergoing in vitro fertilization (IVF) treatment.
Some studies show a correlation between BPA exposure in children and ADHD behavior and may also be a contributing factor in increased childhood obesity. An interesting study out of Taiwan noted that children with higher BOA levels in urine had greater likelihood of asthma between the ages of 3 and 6 years of age.
So, understandably, when this first started coming out, especially the potential harms to children, there was strong backlash and a industry response to the pressure to eliminate BPA. So now you will see all sorts of plastics labeled BPA and canned foods labeled BPA free. Are these better?
Unfortunately, no.
In place of BPA, companies have started using bisphenol analogs such as Bisphenol S (BPS) and bisphenol F (BPF). These are the two most common analogs used in BPA-free products. BPS and BPF are found in many everyday products, such as body lotions, face creams, liquid foundations, paper products (e.g., thermal receipts, flyers, magazines, newspapers, paper towels, toilet paper and of course, our food supply. Several animal studies have shown endocrine-disrupting effects of BPS and BPF similar or even worse to those associated with BPA exposure, including alterations of the sex organs, changes in estrogen and testosterone levels decreased egg production and decreased sperm count. BPF has been shown in studies to alter the uterus, testes, and thyroids of animals. Animal studies shows those exposed to BPS in utero have and increased obesity risk via disrupted lipid and glucose metabolism (10).
If this were not enough, phthalates are also a serious problem from plastic and personal care products. Phthalates make plastics more flexible and resilient and are used in fragrances in health and beauty aids. So here, you want to think about shower curtains, raincoats, toys, polyvinyl chloride flooring, furniture polishes, plastic food wrap, fragrances, body lotion, shower gel, shampoos, nail polish, and so on. Phthalates are released from these products into the environment, where they contaminate the dust throughout the home or office or are inhaled directly through the sprays which contain them or via skin through lotions and perfumes we apply. (10)
Phthalates have been found in significantly higher levels in infertile men, and act directly on the mitochondria, the energy organelle of the cell, reducing energy production by up to 20%. This study was done on rat cells, so I do not expect that to translate directly to humans at all. However, I have known some people with chemical sensitivities who experience fatigue, so what we may be observing here is a possible means by which energy is inhibited, but it is certainly not definitive as such at this point in time.(6)
Phthalates also block insulin receptor sites, impair glucose transporter 4, and induce epigenetic changes that disrupt blood sugar regulation and the oxidation of glucose for energy. (7) These effects begin in utero, increase whilst nursing from mothers exposed to phthalate, and accumulate with lifelong exposure. (8,9)
The Health Risks of Chronic Plastic Exposure
To summarize, phthalates and other plastic-derived chemicals are known endocrine disruptors, and interfere with hormone production and signaling. The health consequences of chronic exposure are far-reaching and include:
Hormonal Imbalances: Phthalates mimic or block hormones like estrogen and testosterone, potentially leading to reproductive issues and developmental disorders.
Increased Risk of Chronic Diseases: Long-term exposure has been linked to obesity, diabetes, and cardiovascular conditions.
Developmental Concerns: In children, phthalates are associated with cognitive delays and behavioral issues and may increase asthma.
Emerging research has even found microplastics in human blood, organs, sweat and feces, highlighting the myriads of ways these compounds integrate into biological systems. The cumulative effects of such exposure demand urgent attention, but also highlighting that we can eliminate them.
There is also evidence that low exposure is sometimes more damaging than high exposure — at this time there are no clear parameters or guidelines on what is safe.
The first step is to reduce exposure by the easiest ways possible. What follows is by no means an exhaustive list, nor will it totally eliminate your exposure to endocrine disrupting chemicals, but less routes of exposure reduces the total body burden upon your system.
WHAT TO DO:
Reduce exposure by reducing plastics - BYO coffee cup since plastic is in lining of takeout coffee cups and lids, buy glassware to store food in, reuse glass jars for leftovers, find reusable alternatives to plastic wrap, etc. Waxed cloth, silicone sandwich bags, cloth sandwich bags - look for plastic free alternatives, not just BPA free ones.
Choose whole foods which are not stored in plastic bags whenever possible. BYO bags to your grocery store or don’t use any if unneeded.
Reduce reliance on hyper-processed foods as best you can, and limit consumption from restaurants which rely on these products. Fast food consumption is also positively associated with increased levels of urinary phthalates, with those who consume the most processed diets having the highest amounts of these chemicals in urine.
Avoid microwaving anything stored in plastic. Heat, fat content, and acid content of foods can increase the amount of these products which make it into the food you eat.
Look at body-care products, make-up, synthetic fragrances, cleaning products and other non-edible routes of exposure to endocrine disrupting chemicals and seek alternatives wherever possible.
NEXT: Support the body’s ability to detoxify these as well as other compounds.
When we think of detox we often think of the liver. While the liver gets all the glory in transforming harmful chemicals into less harmful ones, the role of the elimination system - our kidneys, skin and intestines - are equally important. First I want to discuss the ways we eliminate toxins and how to support those processes, then i will dive into how to support you liver into having what it needs to best tackle the chemicals it is exposed to.
Pollutants are eliminated from the body via sweat, urine, feces. Many of these compounds have to go through the liver first to be altered before elimination. This is why the liver is often the focus of detoxification, but without the ability to eliminate, the liver has to deal with the same compounds over and over again, with additional ones coming in, which can lead to what we colloquially call the “burden” of the liver. Over time and with improper nutrition and fiber, things can become less efficient and effective and problems can arise.
The Phases of Liver Detoxification
The liver plays a central role in detoxification, processing harmful substances through three key phases:
Phase I: Bioactivation
What Happens: In this phase, toxins are metabolized by liver enzymes, primarily the cytochrome P450 family, into intermediate compounds. If environmental pollutants are to be considered villains or criminals, this would be akin to the cornering of these nefarious compounds. While this is a necessary step, these intermediates are often more reactive and potentially harmful than the original toxins. It is like when the bad guy gets caught and starts screaming and raging and thrashing about, or turns against law enforcement and starts attacking. Foods which support the apprehension of our environmental criminals are:
Supporting Nutrients and Foods:
B Vitamins: Found in leafy greens, whole grains, liver and eggs, these are essential cofactors for enzyme activity needed in detoxification.
Antioxidants: Vitamins C and E (citrus fruits, nuts, seeds) neutralize the oxidative stress generated during this phase. It’s important to note that grapefruit can inhibit some cytochrome P450 enzymes, so choose other citrus fruit over grapefruit for vitamin C.
Flavonoids: Present in berries, green tea, and citrus fruits, these support enzyme function and protect against damage.
Phase II: Conjugation
What Happens: These reactive intermediates produced in Phase I are altered again through a process called conjugation with molecules like glutathione, sulfate, or amino acids to make them water-soluble and easier to excrete. Here we are able to apprehend and detain the environmental pollutant so that it ceases to harm the surrounding environment.
Supporting Nutrients and Foods:
Glutathione Precursors: N-acetylcysteine (NAC), sulfur-rich foods like garlic, onions, and cruciferous vegetables. These attach to the compounds made in Phase 1 to make them more water-soluble and easier to eliminate from the body via urine or bile ina process called sulfation.
Amino Acids: Found in protein-rich foods like lean meats, fish, and legumes, these are critical for conjugation pathways. Most detox diets avoid protein foods, leading to significant problems and an increase in negative symptoms in some individuals. This is a primary reason why I advise against most detox diets and juice cleanses.
Magnesium: Found in nuts, seeds, and dark leafy greens, magnesium activates enzymes in the sulfation pathway.
Phase III: Excretion
What Happens: Once toxins are water-soluble, they are transported out of the liver and excreted through bile or urine. Here we are able to remove them from ‘society’.
Supporting Nutrients and Foods:
Fiber: Found in legumes, fruits, and vegetables, helps bind toxins in the gut for elimination.
Hydration: Supports kidney function and urinary excretion.
Probiotics: Enhance gut health, can help break down some compounds taken by mouth before they reach the liver, and reduce toxin reabsorption.
Hydration: Staying hydrated is crucial to supporting elimination of water-soluble endocrine disruptors through urine and sweat. Consume enough water so that your urine is pale yellow, using electrolytes if needed. You can refer to my episode on hydration to learn more about electrolytes and decide if they are something you want to include in your hydration habits.
Sweat: Saunas and good old fashioned exercise is a great way to help your body detoxify and has been shown to be an effective means of elimination. BPA and Pthlatales can be eliminated in sweat, and multiple studies show that those who engage in saunas regularly have reduced cardiovascular disease and greater longevity. Heat exposure can be a tricky thing, so you want to check with your health care provider before beginning to see if there are any contraindications based upon your own personal health history and medication usage.
Regular Poops:
Taking care of your gut has a huge benefit to reducing the liver burden, as constipation and incomplete elimination increases the chances that unwanted chemicals, hormones and other compounds become reabsorbed into the bloodstream and have to go through the liver again. A diet high in fiber from lots of vegetables and a focus on starchy veg and whole grains over refined grains is the best way to do this, and has additional benefits of supplying the body with the nutrients it needs to keep all processes, not just the detoxifcation and elimination processes, in good working order.
Additionally, fiber supports a diverse and robust microbiome, which also directly supports our detoxification through some of these micorbes, mainly in the bacillus species as well as Lactobacillus plantarum, ability to also break down BPA in the gut. This is fantastic news, and highlights again the value of gut health in overall health and reducing the impacts of environmental contaminants.
Finally - we want to look at consuming a diet every day of the year that supports healthy detox pathways, not just do a detox reset plan one to 3 times a year to feel better and then slowly return to our long-held habits that lead to us feeling crummy in the first place. If we are exposued to these chemiclas daily, we want to have daily mitigation strategies in place to reduce the impacts of exposure. While it is tempting to start the new year with a reset or a detxoifying cleanse, many popular plans neglect important factors needed for proper detox, such as protein intake, and are extreme enough they are not sustainable in the long term, effectively reducing the probability that you have long-term, ongoing support for your detoxification pathways in the body.
Quality Sleep:
Sleep is where repair and regeneration happens. If you are struggling with quality sleep, seek support from sleep specialists, and consider hormone support if you are a female above the age of 35 and showing signs of perimenopause. Reducing your stress levels also goes a long way to improving sleep quality and supporting a healthy body all around. I know this is easier said than done, but I do feel this cannot be emphasized enough! Stay attuned to the situations which cause the greatest stress in your life and seek mitigation strategies over the situations you cannot change, while actively letting go what you can.
Dietary Strategies to Support Detoxing
Okay - let’s talk food! Since we eat multiple times a day, what we put on our plate can be a significant contributor to how well - or not - our body is able to eliminate BPA, phlalates and other environmental pollutants. Here are my top foods to include in the diet to enhance detoxifcation pathways:
1. Cruciferous Vegetables
Examples: Broccoli, kale, Brussels sprouts, cauliflower, cabbage
Benefits: Rich in glucosinolates, which support phase II detoxification enzymes (e.g., glutathione-S-transferases) and aid in the metabolism of endocrine-disrupting chemicals.
Frequency: Consume these daily, aiming for 1-2 cups raw or cooked.
2. Allium Vegetables
Examples: Garlic, onions, leeks
Benefits: Contain sulfur compounds that boost glutathione production, a key antioxidant for detoxifying xenobiotics like BPA and phthalates.
Frequency: consume these daily, aiming for 1-2 cups raw or cooked.
3. Leafy Greens
Examples: Spinach, arugula, collard greens, kale, chard, and other leafy greens
Benefits: High in chlorophyll, which may bind toxins and support liver detoxification pathways.
Frequency: Consume these daily, 2-4 cups raw or 1-3 cups cooked. Get on the waitlist to join my FREE Glorious Greens Challenge in March here, or gain immediate access to all the tools you need here!
4. Other High-Fiber Foods
Examples: Sweet potatoes, legumes, chia seeds, flaxseeds, raspberries
Benefits: Fiber binds toxins in the digestive tract, promoting excretion and reducing enterohepatic recirculation.
Frequency: Consume 1-3 servings daily
5. Citrus Fruits
Examples: Lemons, oranges, limes
Benefits: Contain d-limonene, which supports phase I and phase II liver detoxification enzymes.
Frequency: 1 citrus fruit daily is a great habit! Use citrus zest in salad dressings, roasted veg, yogurt, smoothies and fruit plates as well!
6. Antioxidant-Rich Berries
Examples: Blueberries, strawberries, raspberries
Benefits: Provide polyphenols and antioxidants that protect cells from oxidative damage caused by toxic chemicals.
Frequency: Consume 1 serving of berries most days of the week.
7. Probiotic-Rich Foods
Examples: Yogurt, kefir, sauerkraut, kimchi
Benefits: Improve gut microbiota balance, which may enhance BPA and phthalate breakdown in the digestive system.
Frequency: 1/2-1 cup probiotic rich foods most days of the week. If you find your gut responds negatively to these, try working up very slowly, beginning with 1 tablespoon. You may also find some ferments, such as sauerkraut, do not work well while others, such as kefir, do okay for you. If this continues to be a struggle, reach out to a qualified nutritionist for support.
8. Green Tea
Benefits: Contains catechins and polyphenols that support detoxification enzymes and act as antioxidants.
Frequency: 1-4 cups of green tea daily is a great habit to begin!
9. Turmeric
Active Component: Curcumin
Benefits: Enhances phase II detoxification and is anti-inflammatory.
Frequency: Use turmeric in smoothies, stir-fries, and soups 2-3 times a week. Turmeric is also great at reducing inflammation; if you tend to be inflamed, daily use is recommended.
10. Nuts and Seeds
Examples: Walnuts, almonds, flaxseeds
Benefits: Provide omega-3 fatty acids and lignans, which may help reduce inflammation and support liver function.
Frequency: 1 oz of nuts or seeds daily in smoothies, yogurt, or as a snack is great! You can also use nut butter if you prefer, but be mindful of added sugars.
11. Foods High in Vitamin C
Examples: Bell peppers, kiwi, strawberries
Benefits: Boosts glutathione levels and supports overall detoxification.
Frequency: You citrus can have you covered here, but adding in the above foods most days a week, especially days when you do not consume citrus, is advised.
Even though plastic contamination in our food is a complex and pervasive issue, we are not powerless to stop it, or its impact on our bodies. By making informed choices, advocating for safer food systems, and supporting our body’s natural detox mechanisms, we can mitigate the risks of chronic exposure. On that note, Thailand has just announced a ban of foreign imports of plastic waste due to concerns about toxic pollution. After China banned plastic waste imports in 2018, I believe it was, Thailand picked up the slack but is now turning it’s back on trying to manage the world’s waste through recycling. The Guardian reported that plastic waste imports have been frequently burned by factories rather than being recycled, leading to obvious negative impacts for the environment and human health. As more nations refuse to deal with others’ trash, we will see increasing pressure to reduce our overall creation and use of plastic worldwide. I, for one, feel it cannot come soon enough!
We can each begin now by reducing use of plastic in our homes and choosing plastic-free options whenever possible, while applying pressure to industry to change it’s ways. Eventually we will get there, but it will take a grassroots uprising, as most things do, to make it happen.
I hope today’s episode has not scared the crap out of you, but has instead highlighted how you can take meaningful action to support your body in detoxifying known environmental pollutants in a sustainable, meaningful way without resorting to quick fix detox diets and cleanses. As always, if you found this episode useful, please hit that heart below, restack this post and share it with a friend who tends to go after those glamorous but relatively extreme resets each January!
Until next week, my Blasphemous Buddies, this is Aimee, heading out for a lunch of green leafies, cruciferous veg and some cold water fish, all tossed in a turmeric citrus vinaigrette!
Resources:
Get on the Glorious Greens Waitlist for an Interactive Experience in March with Yours Truly! Click here.
Get access to the Greens Challenge now for a DIY experience (and bonus cookbook) Click here.
Episode 33: How Dehydration Hacks Your Health
A. The Plastic List: Report
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Genuis, S., Beesoon, S., Lobo, R., & Birkholz, D. (2012). Human Elimination of Phthalate Compounds: Blood, Urine, and Sweat (BUS) Study. The Scientific World Journal, 2012. https://doi.org/10.1100/2012/615068.
Rochester, J., & Bolden, A. (2015). Bisphenol S and F: A Systematic Review and Comparison of the Hormonal Activity of Bisphenol A Substitutes. Environmental Health Perspectives, 123, 643 - 650. https://doi.org/10.1289/ehp.1408989.
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