14 Practical Ways to Avoid Phthalates in Everyday Products
You’re about to put on your moisturizer when you remember something you heard recently. A chemical name you can’t quite pronounce. Something about it being in products you use every day.
So you flip the bottle over and look at the label.
You know phthalates (pronounced THAL-ates — the ph is silent) are something you want to avoid. But actually knowing how to avoid phthalates in everyday products is another story.
They rarely show up as the word “phthalates” on an ingredient list. Instead, they hide in fragrance, plastics, and some materials that don’t list what they’re made of.
That’s why so many people are exposed to them without realizing it.
Once you start paying attention, it can feel like they’re everywhere. And that is usually the moment when people either give up or feel like they need to change everything at once.
After nearly a decade of reading research, testing products, and learning to read ingredient labels, I’m here to guide you through that moment.
You don’t have to change everything at once. You can take small manageable steps and still make a difference. So don’t give up!
Learning how to avoid phthalates in everyday products doesn’t have to be overwhelming. Here are some common ways they show up and practical ways to reduce your exposure. So you can take the next best steps for your situation.
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How to Avoid Phthalates in Everyday Products
Not sure what phthalates are? Start with what phthalates are and why they matter first.
- Choose personal care products like shampoo, lotion, soap, and deodorant that don’t have fragrance in the ingredient list
- Use cleaning products and laundry detergents that don’t have fragrance in the ingredient list
- Avoid conventional air fresheners
- Avoid plastics labeled with recycling code 3, PVC, or V and use caution with code 7
- Swap plastic food containers for glass or stainless steel
- Never microwave food in plastic
- Avoid putting plastic in the dishwasher
- Swap plastic cooking utensils for stainless steel or wood
- Reduce processed and fast food
- Wash your hands before prepping food
- Swap your vinyl shower curtain for a safer material like PEVA or fabric
- Vacuum and dust regularly
- Avoid plastic toys
- Know the chemical names phthalates hide under (listed below)
New to reading ingredient labels? My free Red Flag Ingredient Cheat Sheet breaks down the most common ones in a beginner-friendly way. Grab it below.
Red Flag Ingredient Cheat Sheet
My free Red Flag Ingredients Cheat Sheet helps you start reading labels with more confidence, without the overwhelm.
Where Phthalates Hide in Everyday Products
Fragrance Hides Phthalates
Fragrance is one of the most common and least transparent sources of phthalates. These chemicals are often used to help scents last longer.
Products that list “fragrance” or “parfum” may contain phthalates… even when they aren’t disclosed in the ingredient list.
Phthalates are found in items like shampoo, lotions, cosmetics, nail polish, and personal lubricants. If a product is scented or designed to last a long time, it likely contains phthalates.
This legal lack of disclosure is often referred to as the fragrance loophole.
Phthalates in Plastics and Vinyl Products
Phthalates are commonly used to make vinyl products soft and flexible. This includes things like shower curtains, bath mats, flooring, and furniture coverings.
These materials can release phthalates over time, especially when they’re new. This release can also happen more quickly due to heat and moisture.
And all of this can become a concern in areas like bathrooms and kitchens. For example, vinyl shower curtains can be an ongoing source of exposure through daily use.
Phthalates in Food and Food Packaging
Food is a significant source of phthalate exposure. Phthalates can migrate into food through packaging, processing equipment, or storage containers.
This is more likely with fatty foods and when plastics are heated. People who eat a lot of processed or fast foods may have higher phthalate exposure.
Children’s Products That May Contain Phthalates
Phthalates are also found in children’s products. They’re used in some plastic toys, teethers, and bath items. Children can be exposed even during everyday play and use.
Phthalates in Household Dust and Indoor Air
Once phthalates are released from products, they don’t just disappear. They settle into dust and land on surfaces around your home.
Exposure can happen by breathing them in, touching them, or accidentally swallowing them.
Children are especially vulnerable for a few reasons. They spend more time on the floor and frequently put their hands and objects in their mouths.
Studies show higher phthalate levels in dust, on hands, and in urine in homes with vinyl flooring.
How to Identify Phthalates in Everyday Products
Phthalates aren’t always disclosed on ingredient labels. But when they are, they may appear under chemical names rather than the word “phthalate.”
Some of the more common chemical names for phthalates include:
- BBP (Benzyl butyl phthalate)
- DBP (Dibutyl phthalate)
- DEHP (Di-(2-ethylhexyl) phthalate)
- DEP (Diethyl phthalate)
- DiDP (Di-isodecyl phthalate)
- DiNP (Di-isononyl phthalate)
- DnHP (Di-n-hexyl phthalate)
- DnOP (Di-n-octyl phthalate)
You can also look for clues that a plastic contains phthalates. Look for the recycling number 3 or the letters PVC or V under the recycling triangle.
If you see any of these, the product contains a phthalate. Choosing a different option is the best way to reduce exposure.
Recycling code 7 is a “catch all” category for mixed plastics. These items may also contain phthalates and are worth avoiding when possible.
It’s important to note: Not seeing these names doesn’t guarantee the product is free from phthalates. Many phthalates hide in fragrance or in plastics, and don’t have to be listed on labels.
Putting It All Together
If this feels like a lot at first, that’s OK. In fact, it’s totally normal.
Most of us were never taught to think about what’s in our shampoo, our shower curtain, or the air inside our homes.
And once you start noticing these things, it can feel like you suddenly see them everywhere.
But learning how to avoid phthalates isn’t about memorizing chemical names. And it’s not about trying to do everything at once (or even ever).
It is about paying attention to the products you reach for every day. It’s about making changes when and where it matters most for you.
Pick one thing from the list above and start there. That’s how real change actually sticks.
And if you’re just starting to learn how to read ingredient labels, my free Red Flag Ingredient Cheat Sheet is a great next step. Grab it below.
Red Flag Ingredient Cheat Sheet
My free Red Flag Ingredients Cheat Sheet helps you start reading labels with more confidence, without the overwhelm.
Want to Go Deeper? (The Research Behind This Post)
These are a few of the resources I’ve spent time with while falling down my own science rabbit holes (so you don’t have to).
- Phthalates, bisphenols and per- and polyfluoroalkyl substances migration from food packaging into food: a systematic review – Reviews on Environmental Health (2025)
- Children’s exposure to phthalates in the home (TESIE study) – Environment International (2019)
- Phthalates: Toxicology and exposure – International Journal of Hygiene and Environmental Health
