Protect Your Plate: 12 Fruits + Veggies to Always Buy Organic
Protect Your Plate: 12 Fruits + Veggies to Always Buy Organic
TL;DR (Too Long; Didn’t Read): ⚡️
While the Clean Fifteen helps you shop smart for lower-pesticide produce, the Dirty Dozen is a yearly list of fruits and veggies with the highest pesticide residues. These are the ones you’ll want to buy organic when possible, especially if you’re trying to reduce chemical exposure in your daily life. Think soft-skinned, heavily sprayed, and super common items like strawberries, spinach, and apples.
As Promised: Let’s Talk Dirty (Dozen, That Is)
In my last post, I shared The Clean Fifteen → the produce you can safely buy non-organic while still keeping things clean and budget-friendly. Now, we’re looking at the flip side: the fruits and veggies that contain the most pesticide residue, even after washing.
This isn’t meant to flip your entire routine or make grocery shopping 10x more complicated. It’s about choosing your hard. Because whether we’re talking about inflammation, chronic stress, digestive issues, or just trying to feel better in our day-to-day lives, what we put into our bodies matters.
And if you’re like me, navigating food allergies and sensitivities, the layers add up. But so does the power of informed choices.
Real Life: What This Looks Like for Me
Over time, I’ve learned how my body responds to different foods, not just in terms of allergies, but also in how I feel, how I sleep, and how I move. Whether I was super active in sports or less so, food has always played a major role in my overall energy and well-being.
When I was younger, my dad made a point to buy organic groceries when he could, and honestly, it made such a difference. We were a family of four, and he was raising three kids on his own at the time. My aunt Renee was also a huge inspiration. She taught us so much about holistic wellness and all the ways you could make nourishing meals right at home. Her influence stuck with me.
Our family dynamic looked a little different then, so as the oldest, I naturally stepped in to help out - especially with dinner. I think that’s when I really started learning about food, how to shop for it, and how it made us feel. It showed me that eating well didn’t have to be complicated, and it planted a seed early on about food being a form of care, not just fuel.
We definitely noticed we got sick less and had more energy during that time. It honestly felt like we had a village of good influences growing up, and I’d consider myself really lucky to have been raised in that.
Now, as an adult, I’ve also had to navigate food a little differently, especially with allergies. I’m personally allergic to peppers and legumes, which includes beans, chickpeas, and peanuts. A lot of people are surprised to learn that peanuts aren’t actually a nut, even though it’s in the name. They’re technically a legume.
Honestly, navigating this can sometimes feel like an Olympic sport. Whether I’m ordering at restaurants, traveling, or just explaining it to someone new, it’s a whole conversation. Luckily (yet not so luckily), I have friends who also deal with food allergies and are super aware when it comes to clean eating. They make sure we have food that works for everyone, and I feel really grateful to be surrounded by that kind of support and awareness.
Then college hit, and let’s just say the cafeteria food was a different vibe. While playing field hockey, going to class, working, and constantly being around people (and sharing water bottles, like, daily), that would’ve been the most important time to eat clean. But at the time, I didn’t fully understand how much it could affect me.
Now, in adulthood, I’m realizing that simple is best. Quick, easy meals that make me feel nourished and grounded during the week are the goal. We don’t need to be in the kitchen for hours every night. We just need options that support our body and our schedule.
What Is the Dirty Dozen?
Each year, the Environmental Working Group (EWG) tests over 40,000 samples of produce to analyze pesticide levels. The Dirty Dozen highlights the top 12 fruits and vegetables with the highest concentrations of pesticides, even after washing and peeling.
These are often items with thin or absorbent skin, or crops that require more chemical treatment during growing. Buying organic versions of these foods can significantly reduce your pesticide intake, especially if you eat them regularly.
The 2024 Dirty Dozen List 🍓🥬🍎🍒🌶
According to the most recent report from the EWG, here are the top 12 fruits and veggies with the highest pesticide residues:
Strawberries
Spinach
Kale, Collard & Mustard Greens
Grapes
Peaches
Pears
Nectarines
Apples
Bell & Hot Peppers
Cherries
Blueberries
Green Beans
These are the ones to prioritize buying organic when possible, especially if they’re staples in your home.
Why These Foods Have Higher Pesticide Levels
Here’s what makes these items more vulnerable:
Thin or absorbent skins like strawberries, grapes, and peaches soak up whatever’s sprayed on them
Leafy greens like kale and spinach often get hit with repeated treatments
Long storage crops such as apples and pears are sometimes treated post-harvest
More delicate crops bruise easily and are more pest-prone, so farmers tend to spray more
How to Shop Smart with the Dirty Dozen
This list is here to empower you, not overwhelm you.
Buy organic when possible for these 12 items, especially if they’re regulars in your meals
Shop in season. Organic is typically more affordable when fruits and veggies are at peak freshness
Try frozen organic versions for a budget-friendly swap
Ask local vendors about their spray practices. Many use low-spray farming even without the organic certification.
Wash all produce well, even organic. A quick vinegar rinse can make a big difference
Small Choices That Add Up
Do you already shop with this list in mind? Are there items you always buy organic? I’d love to know what your non-negotiables are or what surprised you on this list. Let’s chat in the comments.
And don’t forget to check out the Clean Fifteen post if you missed it. It’s the perfect pair to this one and helps you figure out where to save and where to spend when it comes to groceries.
📩 Want a Free Printable Guide?
If you haven’t already, sign up for my newsletter and I’ll send you a free printable version of both the Clean Fifteen and Dirty Dozen. Keep it in your notes app or on your fridge for easy grocery runs.
Love and Light,
Jess 🫧
Connecting with Me 📱
Let’s connect and swap tips on seasonal eating, local finds, and all things fresh and budget-friendly!
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