What is the “Dirty Dozen” and “Clean Fifteen”? (Free Article)

Eating more fruits and vegetables is one of the best things you can do for your health, but when it comes to pesticide exposure, not all produce is equal.

That’s where the Dirty Dozen and Clean Fifteen come in.

This is a great guide to use when you can’t buy all organic, you are on a budget, or you are just feeling overwhelmed.

A Simple Guide to Smarter Produce Choices

These lists, published annually by the Environmental Working Group (EWG), help identify which fruits and vegetables tend to have the highest and lowest pesticide residues when grown conventionally (non-organic).

The Dirty Dozen

The Dirty Dozen refers to the 12 fruits and vegetables most likely to carry higher pesticide residues when grown conventionally. These items are often eaten with the skin on and tend to retain pesticide residues even after washing.

These are the items most strongly recommended to buy organic when possible.

Common Dirty Dozen Items

• Strawberries
• Spinach
• Kale
• Apples
• Grapes
• Peaches
• Cherries
• Pears
• Tomatoes
• Celery
• Potatoes
• Bell peppers

(The exact list can change year to year.)

What Is the “Clean Fifteen”?

The Clean Fifteen are fruits and vegetables that tend to have the lowest pesticide residues, even when grown conventionally. These foods tend to have thick skins, protective peels, or low pesticide absorption.

These are generally safe to buy non-organic if needed. If your grocery bill is growing and your wallet is shuddering at the price of organic produce, hopefully this can take some pressure off. This will:

1. Makes healthy eating more affordable.
2. Reduces stress around food choices.
3. Allow flexibility.
4. Still lower overall pesticide exposure.

Common Clean Fifteen Items

• Avocados
• Sweet corn
• Pineapple
• Onions
• Papaya
• Sweet peas
• Asparagus
• Honeydew melon
• Kiwi
• Cabbage
• Mushrooms
• Mangoes
• Watermelon
• Carrots
• Sweet potatoes

Why Does Organic Matter?

Chronic, low-level pesticide exposure may contribute to:

• Hormone disruption. This is largely because pesticides can act as endocrine disruptors. Check out our write up on Glyphosate for more information specific to the most common pesticide used in our country.
• Insulin Resistance. If you have been diagnosed with Diabetes or even pre-diabetes, then this is important for you.
• They can burden detox pathways.
• They’ve been linked to inflammation and gut disruption (like Leaky Gut).
• Weight regulation challenges. Check out our write up on Weight Management 101: The Science Explains the Struggle for more information about how the health of your immune system is related to your weight.

We’re not saying one apple will harm you but small exposures add up over time. This is about reducing your total toxic load over a lifetime through everyday choices. We hope you can use this guide as a tool for empowerment in making more healthful choices for you and your family.