Nutrition 101: What is the best way to remove pesticides?

October 20, 2025 •

5 min read

A 2017 study published in the Journal of Agricultural and Food Chemistry found that a baking soda wash was more effective than tap water or a bleach solution at removing common surface pesticides from apples. This research highlights that learning what is the best way to remove pesticides from your produce is a simple, effective step toward ensuring a healthier diet and reducing your exposure to unwanted chemicals.

Quick Summary

This guide examines various methods for cleaning produce, from simple water rinses to specialized soaks using baking soda or vinegar. Explore which techniques are most effective for removing surface pesticide residues and learn about proper food preparation to minimize contamination.

Key Points

Baking Soda Soak: Research shows a dilute baking soda solution is highly effective for removing surface pesticide residues, often outperforming water and commercial washes.
Mechanical Action is Key: For firm produce, scrubbing with a clean brush under running water is vital for dislodging particles and residues from the surface.
Avoid Soap and Detergents: Never wash produce with dish soap or bleach, as these can be absorbed and cause illness. Commercial produce washes are often no more effective than water alone.
Peel or Trim When Necessary: Peeling or discarding outer leaves can remove deep-seated residues and provide peace of mind, though it may also remove some nutrients.
Wash Delicate Produce Last: To prevent spoilage, only wash delicate fruits like berries right before eating them, not when you first bring them home.

Understanding Pesticides on Your Produce

Before delving into the best cleaning methods, it's important to understand the different types of pesticides that can end up on your food. Pesticides are not all the same, and their properties directly affect how easily they can be removed. Broadly, they can be categorized into surface-level and systemic pesticides.

Surface Pesticides: These chemicals are sprayed on crops and remain on the outer skin or surface of fruits and vegetables. These are the ones that washing, scrubbing, and soaking are most effective at removing. Examples include many insecticides and fungicides designed to protect the crop from pests on the outside.
Systemic Pesticides: These are absorbed by the plant and become integrated into its tissues. Systemic pesticides cannot be washed off, as they are part of the food itself. For produce treated with these chemicals, the only way to reduce residue is through peeling or cooking, though this may also reduce the nutritional value.

Knowing this distinction helps manage expectations for what home washing can achieve. No washing method can completely eliminate all pesticide residue, especially systemic types. The goal is to significantly reduce the residue present on the surface.

The Most Effective Home Washing Methods

Several studies have compared different household methods for cleaning produce. While a simple rinse with tap water is helpful, a baking soda soak consistently proves to be the most effective for removing surface pesticide residues.

The Baking Soda Soak

For an effective and affordable wash, follow these steps using baking soda:

Fill a large bowl or clean sink with cold water.
Add baking soda, using a ratio of about 1 teaspoon for every 2 cups of water.
Submerge your produce completely in the solution.
Allow the fruits or vegetables to soak for 12 to 15 minutes. Swish them around occasionally to ensure all surfaces are exposed.
Rinse the produce thoroughly under cold running water to remove any lingering baking soda or dirt.
Dry the produce completely with a clean cloth or paper towel. For delicate items, a salad spinner is also a great option.

This method is particularly effective because the alkaline nature of baking soda helps break down certain types of pesticides.

The Power of Mechanical Action

For produce with a firm skin or uneven texture, a combination of washing and mechanical action is necessary. The friction of scrubbing is crucial for removing stubborn dirt, bacteria, and pesticides lodged in crevices.

For firm produce: Items like potatoes, carrots, apples, and cucumbers should be scrubbed with a clean produce brush while holding them under running water.
For soft produce: Grapes, berries, and other fragile items should be gently rubbed with your hands under running water or swished in a baking soda solution.

Common Washing Methods Compared

Here is a comparison of common produce washing methods based on scientific findings:


Method	Effectiveness on Surface Residues	Time Required	Potential Downsides
Baking Soda Soak	High (Breaks down many surface pesticides)	12-15 minutes soak	Requires soaking time, not practical for all produce
Vinegar Soak	Moderate (Can reduce some bacteria and pesticides)	10-20 minutes soak	May leave a residual taste, can affect texture of soft produce
Tap Water Rinse	Low to Moderate (Removes dirt and some surface pesticides)	At least 30 seconds	Less effective than soaks for deep cleaning and residue breakdown
Commercial Produce Wash	Low (No more effective than water alone)	Variable	Unnecessary cost, no proven superiority over water

The Role of Peeling and Cooking

In addition to washing, peeling and cooking can further reduce pesticide exposure, especially for produce that may have absorbed systemic pesticides.

Peeling: For foods like apples, potatoes, and cucumbers, peeling can remove residues that have penetrated the skin. However, this comes at a cost, as many fruits and vegetables store a high concentration of vitamins, minerals, and fiber in their skins. It's a trade-off between nutrient retention and further reducing pesticide intake. For leafy vegetables like cabbage and lettuce, discarding the outer leaves is a similar strategy.

Cooking: Cooking vegetables through methods like blanching or steaming can also help eliminate some pesticide residues. This is particularly useful for produce that is typically eaten cooked, but it is not a substitute for proper pre-washing.

Best Practices for Different Produce Types

Different types of produce require slightly different handling to ensure proper cleaning without damage.

For firm produce: Apples, carrots, potatoes, and melons should be scrubbed with a clean brush under cold, running water. Consider a baking soda soak for tougher skins.
For delicate produce: Berries, grapes, and spinach should be washed with care. For berries, rinse in a colander under a gentle spray of cold water just before eating to prevent moisture-related spoilage. For grapes and spinach, a short baking soda soak followed by a thorough rinse is effective. Gently pat them dry.
For leafy greens: Separate leafy greens like lettuce and cabbage leaves and rinse them individually under cold, running water for up to a minute. You can also soak them briefly in a baking soda solution. Discard the outermost leaves, which are most likely to be contaminated.

Conclusion: Prioritizing Safe, Nutrient-Rich Eating

While the thought of pesticides on food can be concerning, it is essential to remember that the health benefits of eating plenty of fresh produce far outweigh the risks associated with typical residue levels. By consistently practicing proper washing techniques, such as a baking soda soak for most produce and a targeted approach for delicate items, you can significantly reduce your exposure. Ultimately, the best way to approach your diet is to combine smart washing with a balanced and varied intake of both organic and conventional foods. For more comprehensive information on selecting and handling produce, consider resources like the U.S. Food and Drug Administration's guidelines on produce safety. [https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely]

Note: While thorough washing reduces residue, purchasing organic produce is another method to reduce exposure to chemical pesticides, though organic produce should also be washed. A diverse diet from various sources also minimizes the chance of consuming high levels of a single type of pesticide.

Frequently Asked Questions

While rinsing under cold running water is a necessary first step that removes dirt and some surface residues, it is not as effective as methods like a baking soda soak for breaking down and removing specific pesticides.

No, studies have shown that most commercial produce washes are not more effective at removing pesticide residues than rinsing with tap water alone. Simple, homemade solutions like baking soda are proven to be more effective for surface contaminants.

Baking soda (sodium bicarbonate) is an alkaline salt. When mixed with water, it creates an alkaline environment that can help break down the chemical compounds of certain surface pesticides, allowing them to be washed away more easily during rinsing.

Yes, you should always wash organic produce. While organic farming prohibits synthetic pesticides, it's still susceptible to bacteria, dirt, and other contaminants from handling and harvesting.

A diluted vinegar solution can be effective at reducing bacteria and some pesticide residue. However, it can affect the taste and texture of porous or soft produce, and some studies show it is less effective than a baking soda solution for certain pesticides.

Peeling is effective for removing surface residues and those that have penetrated the outer skin. However, it does not remove systemic pesticides that have been absorbed into the plant's flesh. Peeling also removes beneficial nutrients found in the skin.

No, the FDA and other food safety experts strongly advise against using soap, detergent, or bleach. Produce can absorb these chemicals, which can be harmful if ingested.