The Dirty Dozen and Clean Fifteen: Smart Choices for a Healthier Plate

Eat smarter, not harder—learn how to reduce pesticide exposure and make informed produce choices.

When it comes to eating healthy, most of us think about what foods to eat—but rarely how those foods were grown.
Even the most nutrient-dense fruits and vegetables can carry unwanted pesticide residues that stress the liver, disrupt hormones, and burden the immune system.

The good news? You can make a major impact simply by choosing wisely. Each year, the Environmental Working Group (EWG) publishes two lists—the Dirty Dozen and the Clean Fifteen—to help consumers identify which fruits and vegetables are most and least contaminated with pesticides.

What Are the Dirty Dozen and Clean Fifteen?

• The Dirty Dozen includes the top twelve produce items that tend to have the highest pesticide residues.

• The Clean Fifteen highlights produce with the lowest levels of pesticide contamination, even when grown conventionally.

The EWG compiles these rankings using data from thousands of USDA and FDA produce tests.

2025 Dirty Dozen

1. Spinach

2. Strawberries

3. Kale, collard & mustard greens

4. Grapes

5. Peaches

6. Cherries

7. Nectarines

8. Pears

9. Apples

10. Blackberries

11. Blueberries

12. Potatoes

• Bell & hot peppers, Green beans (flagged as high-toxicity “plus” items)

Takeaway:
Buy these organic whenever possible, or source from trusted local farms that minimize chemical use. Washing and peeling help, but they can’t remove all residues absorbed through the skin.

2025 Clean Fifteen

1. Pineapples

2. Sweet corn (fresh & frozen)

3. Avocados

4. Papaya

5. Onions

6. Sweet peas (frozen)

7. Asparagus

8. Cabbage

9. Watermelon

10. Cauliflower

11. Bananas

12. Mangoes

13. Carrots

14. Mushrooms

15. Kiwi

Takeaway:
These items are safe to buy conventionally if you’re balancing a grocery budget. They’re naturally more resistant to pests or have protective peels that limit chemical absorption.

Why This Matters for Your Health

Even small amounts of pesticide exposure can accumulate over time, contributing to:

• Hormone disruption

• Fertility issues

• Gut microbiome imbalance

• Oxidative stress and inflammation

Children and pregnant women are especially sensitive. Prioritizing clean produce helps lighten the body’s toxic burden, freeing your liver and mitochondria to focus on energy production and repair.

How to Reduce Pesticide Exposure

• Choose organic versions of the Dirty Dozen when possible

• Wash produce with a vinegar or baking soda soak (10–15 minutes)

• Peel when appropriate (apples, cucumbers, root vegetables)

• Buy from local farms or farmers’ markets that use low-spray or regenerative practices

• Diversify your produce—rotate choices and eat a rainbow for nutrient coverage

Budget-Friendly Tip

If buying all organic isn’t realistic, start with the items your family eats most often—especially those on the Dirty Dozen list.
You can also prioritize frozen organic produce, which is often more affordable and nutritionally comparable to fresh.

In Summary

Clean eating isn’t about perfection—it’s about awareness.
By focusing on what matters most, you can lower your toxic load, protect your hormones, and support your body’s natural detox pathways without feeling overwhelmed.

Your health journey starts with simple swaps: choosing cleaner food, breathing cleaner air, and drinking cleaner water—all of which help your body function as it’s designed to.

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