Consuming organic fruits and vegetables is best practice for better health due to less exposure to chemicals and toxins from pesticides, herbicides, and fertilizers; however, it may be impractical to do this all the time because of lack of access to organic produce and/or the increased cost of organic produce. The good news is that not all fruits and vegetables assimilate and absorb toxins the same way when grown conventionally.
Conversely, when possible, buy the following fruits and vegetables organically, as the produce below have the highest toxic load when grown conventionally (non-organic):
The Dirty Dozen
- Strawberries
- Spinach
- Kale, collard, mustard greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Potatoes
- Cherries
- Blueberries
- Blackberries
When purchasing organic produce is not always an option, consume the following fruits and vegetables, known as the Clean Fifteen, as they are the safest when conventionally grown (i.e., non-organic):
Clean Fifteen
- Avocados
- Onions
- Sweetcorn (fresh and frozen)
- Pineapple
- Mango
- Papaya
- Cauliflower
- Watermelon
- Kiwi
- Sweet peas (frozen)
- Asparagus
- Cabbage
- Bananas
- Carrots
- Mushrooms
Wiseman Health Take-Home Advice
1. It’s always best practice to eat both fruits and vegetables. When shopping for organic fruits and vegetables, it’s important to understand organic labels in order to make an informed purchasing decision. The USDA Organic label is the gold standard for how organic foods are grown, with adherence to federal standards and guidelines. Organic farmers must follow these organic protocols to ensure products are truly organic from start to finish. For produce, this means a fruit or vegetable can receive the USDA organic label if “it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. Prohibited substances include most synthetic fertilizers and pesticides. In instances when a grower has to use a synthetic substance to achieve a specific purpose, the substance must first be approved according to criteria that examine its effects on human health and the environment. As with all organic foods, none of it is grown or handled using genetically modified organisms, which the organic standards expressly prohibit.”
2. Generally speaking, a helpful rule of thumb is the “Peel Rule”: if you don’t eat the peel of a fruit or vegetable, it’s usually safer to buy it non-organic because the peel provides a protective barrier. For example, bananas and avocados tend to have lower pesticide residues. On the other hand, produce where you eat the skin — like apples, grapes, and berries — typically has higher residues, so choosing organic for these items is often recommended.
3. Whether organic or non-organic, rinse all produce under running water for 20–30 seconds to remove surface chemicals and dirt.
4. Rub soft produce with your hands, scrub firm produce with a soft-bristled produce brush, and agitate leafy greens (separate the leaves and gently swirl them in a bowl of water) to dislodge soil and pesticide residues.
5. Peeling or cooking produce can further reduce pesticide exposure.
Editor’s Note: This article was originally published on December 11, 2013, and was updated on August 21, 2025
