How to Avoid Pesticides in Food and Reduce Exposure

December 22, 2025 •

4 min read

According to the Environmental Working Group (EWG), more than 90% of samples of certain conventional fruits and vegetables contain pesticide residues, even after being washed. Learning how to avoid pesticides in food is a proactive step anyone can take to minimize exposure and promote a healthier diet.

Quick Summary

This article outlines strategies for minimizing pesticide intake by explaining the EWG's Dirty Dozen and Clean Fifteen lists, detailing effective produce washing techniques, and clarifying how to prioritize organic purchases based on your budget and consumption habits.

Key Points

Check the EWG's Lists: Use the Environmental Working Group's 'Dirty Dozen' and 'Clean Fifteen' to guide which produce to buy organic and which is safer to buy conventional.
Wash Thoroughly: Rinse all produce under cold, running tap water for at least 30 seconds to remove surface pesticide residues and dirt.
Use Baking Soda: A baking soda solution (1 teaspoon per 2 cups of water) has been shown to be effective in removing some surface pesticides.
Consider Peeling Strategically: Peeling high-pesticide conventional items can reduce exposure, but remember this removes beneficial nutrients found in the skin.
Grow Your Own: For the ultimate control, grow your own fruits and vegetables using natural pest control methods like neem oil or companion planting.
Support Local Farms: Visit farmers' markets and ask growers about their farming practices to find locally-sourced, lower-pesticide options.
Understand Labels: Look for the USDA Organic label for verification that produce was grown under strict federal guidelines for organic production.

Understanding the Dirty Dozen and Clean Fifteen

One of the most effective strategies for reducing pesticide exposure is leveraging the Environmental Working Group's (EWG) annual "Shopper's Guide to Pesticides in Produce." This guide, based on USDA and FDA testing data, categorizes conventional fruits and vegetables into two lists: the "Dirty Dozen" and the "Clean Fifteen".

The Dirty Dozen: Prioritize Organic for These

The Dirty Dozen lists the conventionally grown fruits and vegetables that have the highest pesticide residue levels. Buying organic versions of these items is the most impactful way to reduce your exposure, especially for items you consume frequently. The 2025 Dirty Dozen list includes:

Strawberries
Spinach
Kale, collard & mustard greens
Grapes
Peaches
Pears
Nectarines
Apples
Blackberries
Cherries
Blueberries
Potatoes

The Clean Fifteen: Safer Conventional Choices

Conversely, the Clean Fifteen lists the produce items with the lowest pesticide load. For these items, you can feel more confident purchasing conventionally grown versions to save money without significantly increasing your pesticide intake. The 2025 Clean Fifteen list includes:

Pineapple
Sweet corn
Avocado
Papaya
Onions
Frozen sweet peas
Asparagus
Cabbage
Watermelon
Cauliflower
Bananas
Mangoes
Carrots
Mushrooms
Kiwi

Proper Techniques for Washing Produce

While buying organic for the Dirty Dozen is a great starting point, proper washing remains a crucial step for all produce, both organic and conventional. Washing helps remove surface-level dirt, bacteria, and some pesticide residues. It is important to note that washing may not eliminate systemic pesticides, which are absorbed into the plant's flesh.

Washing methods and effectiveness

Tap Water Rinse: A robust rinse under cold, running tap water for at least 30 seconds is effective for removing a significant portion of surface pesticide residues. The mechanical action of rubbing the produce under the water is key. Use a soft brush for firmer produce like carrots or apples.
Baking Soda Solution: A 2017 study found that soaking produce in a 1% baking soda solution (about 1 teaspoon of baking soda per 2 cups of water) for 12 to 15 minutes was more effective than a water or bleach rinse at removing certain surface pesticides from apples. Swirling for 30 seconds is also an effective quick method.
Commercial Washes and Vinegar: Research suggests that commercially available fruit and vegetable washes and household vinegar solutions are not significantly more effective than a simple tap water rinse, and some detergents have even been shown to be less effective. Stick with water or a baking soda solution for the best results.

Practical Steps Beyond Shopping Lists

Making informed choices about produce extends beyond simply following a list. Here are additional ways to minimize pesticide exposure in your diet.

Consider Peeling: For items on the Dirty Dozen, peeling can help remove pesticides that have penetrated the fruit or vegetable's skin. However, this also removes beneficial fiber and nutrients, so it's a trade-off. For example, peeling an apple can reduce pesticide exposure but removes significant fiber and antioxidants found in the skin.
Grow Your Own Produce: For ultimate control over pesticide use, consider starting a home garden. You can use natural alternatives to conventional pesticides, such as neem oil, insecticidal soap, or diatomaceous earth. Companion planting can also naturally deter pests.
Diversify Your Food Sources: Purchasing produce from local farmers' markets or CSAs (Community Supported Agriculture) can offer produce grown with fewer chemicals. Talk to the growers directly about their farming practices to understand how they manage pests.
Understand 'Organic' Labels: The USDA Organic seal means that the food was produced under specific federal regulations concerning soil quality, pest control, and additives. Look for this seal to ensure you are getting a verified organic product.

Comparing Washing Methods and Food Types


Feature	Conventional Produce (High-Pesticide)	Conventional Produce (Low-Pesticide)	Organic Produce	At-Home Produce	Frozen Produce	Canned Produce
EWG Guide	Prioritize buying organic (Dirty Dozen)	Acceptable to buy conventional (Clean Fifteen)	Always organic	Depends on individual's practices	Varies; can be lower or higher in residues	Varies; often lower than fresh counterparts
Washing Effectiveness	Essential; removes surface residues, but not systemic ones.	Effective for removing surface residues.	Essential for removing dirt and surface residues.	Washing still recommended to remove dirt.	May require rinsing, but residues are often lower.	Canned and processed items have lower residues.
Peeling	Recommended for items with thick, inedible skins or high pesticide load.	Less necessary, as pesticide residues are typically low.	Not necessary for pesticide reasons; do so only for texture.	Not necessary for pesticide reasons.	Not applicable, usually already processed.	Not applicable.
Nutritional Impact	May involve removing healthy peels.	Minimal trade-offs.	Retains all nutrients in the peel.	Maximum nutrient retention.	May have slightly different nutrient profiles due to processing.	Processing can degrade certain nutrients.
Cost	Lowest	Lowest	Highest	Can be inexpensive with proper planning.	Often cheaper than fresh organic options.	Generally less expensive.

Conclusion

Reducing pesticide exposure in your diet is a manageable process that doesn't require a complete overhaul of your grocery budget. By using tools like the EWG's Dirty Dozen and Clean Fifteen lists, you can strategically choose which items to buy organic. For all produce, practicing effective washing with tap water or a baking soda solution is a simple but vital step. Incorporating practices like home gardening and supporting local, transparent farms can further empower you to take control of your food's safety and quality. By combining these smart shopping and preparation techniques, you can significantly minimize your family's dietary pesticide burden without sacrificing a healthy, balanced diet.

Resources

For more detailed information on pesticide residues and the EWG's methodology, visit their official site. Environmental Working Group's Shopper's Guide to Pesticides in Produce

Frequently Asked Questions

The EWG Dirty Dozen is a list published annually by the Environmental Working Group that ranks the 12 conventional fruits and vegetables with the highest pesticide residue levels, recommending consumers buy organic versions of these items.

The Clean Fifteen is the EWG's list of 15 conventionally grown fruits and vegetables that have the lowest amount of pesticide residue, making them safer choices to buy conventionally to save money.

Yes, washing produce under cold, running tap water for at least 30 seconds can remove a significant amount of surface-level pesticide residues and dirt. However, it does not remove systemic pesticides that have been absorbed by the plant.

No, studies have shown that commercial produce washes and vinegar rinses are not significantly more effective at removing pesticide residues than rinsing with plain tap water.

Yes, some studies indicate that a baking soda solution can be more effective than plain water at removing certain types of surface pesticides due to its ability to help break down chemical compounds.

Peeling can help remove some pesticide residues that have penetrated the skin, particularly on high-pesticide items. However, the skin also contains valuable nutrients, so you should weigh the trade-offs. Peeling is less necessary for items on the Clean Fifteen.

You don't need to buy everything organic. You can strategically prioritize buying organic for items on the Dirty Dozen list, while feeling more confident purchasing conventional versions of items on the Clean Fifteen list to save on cost.

For home gardens, natural alternatives to pesticides include neem oil, insecticidal soap, diatomaceous earth, and companion planting, where certain plants are grown together to naturally repel pests.