How to Reduce BPA Exposure from Food Containers

This guide shows you practical ways to lower your daily exposure to bisphenol A (BPA), a chemical used in many plastics and can linings. You’ll learn which containers are safest, how to handle them correctly, and what to look for when buying new ones. No special tools are needed—just a few minutes to sort through your kitchen.

What You’ll Need

• Glass or stainless steel containers (for storage and reheating)
• Ceramic or glass bakeware
• Scissors (to cut out recycling codes from plastic containers if you want to keep a reference)
• Optional: a permanent marker to label your BPA-free containers

Step-by-Step

1. Identify BPA-containing plastics. Look on the bottom of plastic containers for a recycling triangle with a number. BPA is most commonly found in plastics marked with #7 (often labeled “other�) and sometimes in #3 (PVC). Not all #7 contains BPA, but many do, especially older or rigid, clear plastics. If you see “BPA-free� printed on the item, it’s safe.
2. Replace scratched or worn plastic containers. Scratches and cloudy areas are signs of wear. Heat, acidic foods, and scrubbing can cause BPA to leach more readily. Throw out any plastic that is cracked, stained, or has a lingering odor.
3. Swap your food storage for glass or stainless steel. Use glass containers with plastic lids (the lid rarely touches the food) or stainless steel lunch boxes. For leftovers, transfer food to glass or ceramic before refrigerating.
4. Never microwave plastic. Even if a container says “microwave-safe,� it can still release BPA when heated. Use glass or ceramic for reheating. If you must use plastic, only use it for cold food.
5. Avoid putting hot food or liquids into plastic. Let hot soup, coffee, or cooked food cool slightly before placing it in a plastic container. Heat accelerates BPA migration.
6. Reduce canned food and drink consumption. Most metal cans have a BPA-based epoxy lining. Choose fresh, frozen, or dried foods instead. When you do buy canned goods, look for brands that state “BPA-free� on the label, or opt for cartons (like Tetra Pak) or glass jars.
7. Wash plastic by hand, not in the dishwasher. The high heat and harsh detergents in dishwashers can break down plastic and increase leaching. Use warm, soapy water and a soft sponge.
8. Use glass or stainless steel water bottles. Replace reusable plastic water bottles with glass or metal ones. If you still use a plastic bottle, don’t leave it in a hot car or in direct sunlight.
9. Check baby bottles and sippy cups. For infants and young children, use glass or BPA-free plastic bottles. Most major brands are now BPA-free, but check the label to be sure.
10. Choose fresh produce over canned. When using canned vegetables or beans, rinse them thoroughly with water to reduce any BPA that may have leached into the liquid.
11. Be mindful of takeout containers. Many restaurants use plastic clamshells or Styrofoam. Transfer food to your own glass or ceramic dish as soon as you get home, and avoid reheating in the original container.

Common Mistakes

• Assuming all #7 plastics are BPA-free. Some #7 plastics are made without BPA, but others aren’t. Look for the “BPA-freeâ€� label.
• Using plastic utensils on hot food. Even if the container is glass, stirring hot food with a plastic spoon can transfer BPA.
• Reusing single-use plastic bottles. Water bottles and soda bottles are meant for one use. They degrade quickly and leach more chemicals when reused.
• Putting hot leftovers directly into plastic containers. Wait for food to cool to room temperature before storing.
• Ignoring the lids. Plastic lids on glass containers can still contain BPA. If you’re concerned, use glass lids or silicone lids.

Tips

• When buying new plastic, look for the number “1â€� (PET) or “2â€� (HDPE) which are generally BPA-free, but still avoid heating them.
• Use a glass measuring cup for hot liquids in the microwave instead of plastic.
• Store leftovers in mason jars—they’re cheap, glass, and have metal or plastic lids that don’t touch the food.
• For packed lunches, use stainless steel bento boxes or wrap sandwiches in parchment paper instead of plastic bags.
• If you’re on a budget, start by replacing the items you use most often: your daily water bottle and the containers you microwave in.

Troubleshooting

I can’t find BPA-free canned goods. If you live in an area with limited options, prioritize fresh or frozen foods for items you eat frequently, and rinse canned items well. Alternatively, buy dried beans and cook them yourself.

My glass containers are too heavy for lunch. Look for lightweight glass containers with silicone sleeves, or use stainless steel containers. You can also use silicone food bags for snacks and sandwiches.

I accidentally microwaved plastic. Don’t panic. One time won’t cause harm, but avoid repeating it. Discard the container if it’s warped or stained.

I’m not sure if my plastic is BPA-free. When in doubt, assume it contains BPA. Replace it with glass or stainless steel. If you want to keep it, use it only for dry goods like cereal or pasta.

My child’s sippy cup is plastic but says BPA-free. That’s fine, but still avoid heating it. For hot liquids, use a stainless steel cup.

Frequently Asked Questions

Q: Is BPA really harmful?
A: Studies have linked BPA to hormone disruption, which may affect development and reproduction. The FDA has banned it in baby bottles and sippy cups, but it’s still used in many other products. Reducing exposure is a precautionary step.

Q: Does “BPA-free� mean the plastic is safe?
A: Not necessarily. BPA-free plastics often use substitutes like BPS or BPF, which may have similar effects. Glass and stainless steel are the safest choices.

Q: Can I recycle BPA plastics?
A: Yes, but recycling doesn’t remove BPA. Recycled plastic can still contain BPA, so avoid using recycled plastic for food storage.

Q: How does BPA get into food?
A: BPA is a building block of certain plastics and epoxy resins. When the plastic is heated, scratched, or comes into contact with acidic foods, the chemical bonds can break and leach into the food.

Q: Is it safe to use plastic wrap?
A: Most plastic wraps are PVC-based and may contain phthalates, not BPA. However, they can still leach chemicals. Use wax paper or silicone lids instead.

Q: Are canned drinks worse than canned food?
A: Both can contain BPA, but acidic drinks like soda and juice can leach more. Opt for glass bottles or cans labeled BPA-free.

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