In today’s health-conscious world, many people are becoming more aware of the importance of consuming fresh, pesticide-free produce. However, not everyone can afford to buy all organic, so in this article we are focussing the Environmental Working Group’s (EWG) lists, “The Dirty Dozen” and “The Clean 15,” so you can eat organic on a budget.

These lists help consumers make informed choices about which fruits and vegetables to buy organic and which are safe to consume even when conventionally grown. I started with this list, and still follow it strictly to this day.

THE DIRTY DOZEN

The Dirty Dozen represents the produce most contaminated with pesticides. EWG suggests buying these items organic whenever possible to reduce exposure to harmful chemicals. The 2024 list includes:

1. Strawberries
2. Spinach
3. Kale, collard, and mustard greens
4. Nectarines
5. Apples
6. Grapes
7. Bell and hot peppers
8. Cherries
9. Peaches
10. Pears
11. Celery
12. Tomatoes

THE CLEAN 15

The Clean 15 includes produce least likely to be contaminated with pesticides. These fruits and vegetables can be bought conventionally without significant concerns about pesticide exposure. The 2024 list includes:

1. Avocados
2. Sweet corn
3. Pineapples
4. Onions
5. Papayas
6. Sweet peas (frozen)
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Mushrooms
12. Mangoes
13. Sweet potatoes
14. Watermelon
15. Carrots

*images taken directly from the EWG Website

What’s the Issue with Pesticide Exposure?

Pesticide exposure has been linked to a variety of health issues, ranging from immediate effects like headaches and nausea to long-term consequences such as endocrine disruption and cancer (one company, whom I won’t name due to censorship, has been forced to pay almost $300 million to an individual who proved the link between their herbicide and his cancer, in court).

Pesticide can be damaging to your gut, and also impact the nutritional quality of the food. Children are even more vulnerable to pesticide exposure due to their developing bodies and higher consumption of fruits and vegetables relative to their body weight.

Not sure where to buy Organic?

Try your local farmers market, where you can ask farmers directly what they are using on their products. Note they are not always certified, as this is a very expensive process. Costco and ALDI’s have very reasonably priced produce, making eating organic on a budget even easier!

Jen X