Decoding the EWG Clean Fifteen and Dirty Dozen

Making Informed Produce Choices to Avoid Pesticides

Are you unknowingly consuming pesticides in your fruits and vegetables? Many people believe they’re making healthy choices, yet hidden toxins in conventional produce could be impacting their health. That’s why understanding the Clean Fifteen and Dirty Dozen lists is so crucial.

The prevalence of toxins and pesticides in our food supply is a growing concern. As health advocates dedicated to educating others on the dangers of environmental toxins, our team understands the importance of making informed choices about the foods we consume. 

The Environmental Working Group’s (EWG) “Clean Fifteen” and “Dirty Dozen” lists, which are updated annually, serve as valuable tools in this endeavor, helping us identify which produce items are safest and which carry the highest pesticide burdens.

However, navigating these lists and understanding their implications can be challenging. This guide aims to demystify these concepts, address common questions, and empower you to make choices that align with your health goals. If you are looking to protect yourself further from these chemicals, check out our Gut CLR products.

“True cellular healing begins with reducing toxic exposure from our environment, including the foods we consume.” -Dr. Pompa

The Clean Fifteen and Dirty Dozen Explained

To assist consumers in making informed choices about their produce consumption, the Environmental Working Group (EWG) annually publishes two lists:

• Dirty Dozen: This list highlights the 12 fruits and vegetables found to have the highest levels of pesticide residues.
• Clean Fifteen: This list features 15 produce items with the lowest levels of pesticide residues.

These lists are based on analyses of data from the U.S. Department of Agriculture (USDA) and the Food and Drug Administration (FDA), which test thousands of samples to determine the presence and concentration of pesticide residues. The goal is to help consumers reduce their exposure to potentially harmful pesticides by making informed choices about which produce to buy organic and which are safer to consume when conventionally grown.

Take a moment to scan the lists and then check to see what’s on your kitchen counter or tucked in the crisper. 

These items were found to have the highest pesticide residues among the 46 fruits and vegetables analyzed. For consumers aiming to minimize pesticide exposure, purchasing organic versions of these products is preferable and encouraged.

Conversely, the following produce items were identified as having the lowest levels of pesticide residues:

Why Choosing the Right Produce Matters for Cellular Health

Pesticide exposure goes beyond just washing your fruits and vegetables—it can have lasting effects on your cells, detox pathways, and overall health. Many pesticides are classified as endocrine disruptors, neurotoxins, and obesogens, meaning they interfere with hormone balance, brain function, and even metabolism.

The Connection Between Pesticides & Cellular Toxicity

Pesticides and environmental toxins can:

• Disrupt Hormone Function – Many pesticides mimic estrogen, leading to hormonal imbalances, weight gain, and thyroid dysfunction.
• Trigger Cellular Inflammation – Chronic exposure can activate the body’s inflammatory response, a key driver of autoimmune disorders, gut issues, and neurodegenerative diseases.
• Damage Mitochondria (Energy Production) – Toxins impair mitochondrial function, leading to fatigue, brain fog, and metabolic dysfunction.
• Burden Detox Pathways – Your liver and gut work hard to eliminate toxins, but constant exposure overwhelms these systems, leading to toxin accumulation.

If you’re working to heal your body at the cellular level, reducing pesticide exposure is essential. While choosing organic for the Dirty Dozen is a great first step, supporting your body’s natural detox processes is just as crucial.

Support Cellular Detox Naturally:

• Prioritize organic foods when possible.
• Use effective produce washing techniques to minimize exposure.
• Support liver detox with Glutathione, Gut CLR, and binders to help eliminate stored toxins.
• Avoid common “toxic offenders” in your diet (Check out our list of the 11 most toxic foods here).

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Does Peeling Make Produce Safer?

Peeling fruits and vegetables can reduce exposure to surface-level pesticide residues. However, it’s essential to understand that some pesticides can penetrate the skin and reach the edible portions. Moreover, peeling removes beneficial nutrients and fiber found in the skin. Therefore, while peeling can help reduce pesticide exposure, it’s not a foolproof method for ensuring safety.

Why the Dirty Dozen Lives Up to Its Name?

The susceptibility of produce to pesticide contamination is influenced by factors such as skin porosity and surface texture. Fruits like berries, which have delicate and porous skins, are more prone to absorbing pesticides, making it challenging to remove residues through washing alone. In contrast, produce with thicker, less permeable peels, such as avocados or bananas, tend to absorb fewer pesticides, and the residues are often confined to the outer surface. Therefore, understanding the physical characteristics of fruits and vegetables can help in assessing their potential pesticide exposure and in making informed choices about consumption and cleaning methods.

What Gives Peelable Produce the Clean Edge?

The natural skin or peel of fruits and vegetables acts as a barrier against pests and environmental factors. In some cases, this barrier also reduces pesticide absorption, which is why many items on the “Clean Fifteen” list have inedible peels, such as avocados and pineapples. However, this doesn’t make them entirely impervious, and some residues can still be present.

While the “Clean Fifteen” list identifies produce with the lowest pesticide residues, it’s important to recognize that these items are not entirely free from pesticides. According to the Environmental Working Group (EWG), nearly 65% of Clean Fifteen samples had no detectable pesticide residues, indicating that approximately 35% did contain some level of residues.

Additionally, certain pesticides are systemic, meaning they are absorbed by the plant and distributed throughout its tissues. This absorption can lead to residues within the edible portions of the produce, which washing or peeling may not effectively remove. For instance, a study highlighted that washing fruits is often insufficient to eliminate pesticide residues, as these chemicals can penetrate beyond the peel into the pulp.

Therefore, while selecting items from the Clean Fifteen can reduce pesticide exposure, it’s not a guarantee of complete safety. To further minimize risks, consider practices such as thorough washing, peeling when appropriate, and, when feasible, choosing organic produce, especially for items known to have higher pesticide residues.

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Is Properly Washed Conventional Produce Safe?

Washing produce under running water can remove some surface pesticides, dirt, and bacteria. For firmer produce, using a brush can enhance this process. However, washing may not eliminate all pesticide residues, especially those that have penetrated the skin. While commercial produce washes are available, studies have shown that they are not significantly more effective than water alone. Therefore, thorough washing improves safety but doesn’t guarantee complete removal of all residues.

The Importance of Washing All Produce

Ensuring the cleanliness of fruits and vegetables is a crucial step in reducing exposure to pesticides, bacteria, and other contaminants. While peeling can remove some residues, many nutrients and fibers are located in the skin, making washing a preferred method. Proper washing techniques can significantly minimize potential health risks associated with produce consumption.

Effective Homemade Cleaning Solutions

Several household solutions have been studied for their efficacy in removing pesticide residues:

• Vinegar Solution: Soaking produce in a solution of one part vinegar to three parts water for 10-20 minutes can reduce bacteria and pesticide residues. After soaking, rinse thoroughly with clean water to remove any residual vinegar taste.
• Baking Soda Solution: Research indicates that a baking soda solution is effective in removing certain pesticide residues. A study found that soaking apples in a 10 mg/mL baking soda solution for 12-15 minutes significantly reduced surface pesticide residues.
• Saltwater Solution: Soaking produce in a 10% saltwater solution (approximately 2 tablespoons of salt per 2 cups of water) for 10-20 minutes can help eliminate some pesticide residues and bacteria. Ensure to rinse the produce thoroughly afterward to remove salt residues.

Evaluating Commercial Produce Washes

Commercial produce washes are available, but their effectiveness varies:

• Efficacy: Studies have shown that some commercial washes are not significantly more effective than rinsing with plain water. For instance, research found that running tap water removed more bacteria from produce than certain commercial washes.
• Safety: The FDA advises against using commercial produce washes, as their safety and effectiveness have not been thoroughly evaluated.

Best Practices for Washing Produce

To maximize the removal of contaminants from fruits and vegetables:

• Use Filtered Water: Rinsing produce under cool, running water while gently rubbing the surface can remove a significant portion of dirt and bacteria. This method is effective for most fruits and vegetables.
• Avoid Soaps and Detergents: These substances can be absorbed by the produce and are not recommended for cleaning fruits and vegetables.
• Use a Brush for Firm Produce: For items like potatoes, cucumbers, and melons, using a clean vegetable brush can help remove residues from the surface.
• Dry with a Clean Cloth: After washing, dry produce with a clean cloth or paper towel to remove any remaining contaminants.

By adopting these practices, you can effectively reduce the presence of unwanted residues on your produce, contributing to a healthier diet and lifestyle.

Organic vs. Non-Organic: Making Informed Choices

Organic produce is grown without synthetic pesticides and fertilizers, potentially reducing exposure to harmful residues. However, organic options can be more expensive. To balance health benefits and budget constraints, consider purchasing organic varieties of produce listed on the “Dirty Dozen,” while opting for conventional versions of the “Clean Fifteen.” This approach can help minimize pesticide intake without significantly increasing costs.

Budget-Friendly Options for Healthier Eating

• Buy in Season: Seasonal produce is often more affordable and fresher.
• Shop Sales and Use Coupons: Look for discounts on organic products and plan your meals accordingly.
• Purchase Frozen or Canned Produce: Organic frozen and canned fruits and vegetables can be more budget-friendly and have a longer shelf life.
• Grow Your Own: Even a small herb garden or a few potted vegetable plants can supplement your produce needs and reduce costs.

By understanding these aspects and implementing practical strategies, you can make informed choices about your produce consumption, balancing safety, health benefits, and budget considerations.

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Take the Next Step: Clean Eating for Optimal Health

Understanding the impact of pesticides on your produce is a crucial aspect of maintaining your health. However, it’s just one piece of the puzzle. To delve deeper into holistic health strategies, including effective detoxification methods and dietary approaches, we invite you to explore our comprehensive resources.

For more guidance on detoxifying your diet and making informed food choices, refer to the Cellular Healing Diet Book, which offers deeper insights into optimal nutrition and practical methods to reduce toxin exposure in your food.Want to learn more? Delve into our extensive collection of articles on the Pompa Program Blog. For a more in-depth understanding, consider joining our free webinar, where Dr. Pompa discusses effective strategies for optimizing your well-being. Reserve your spot today at the Pompa Program Webinar.

Internal links

External sources

https://www.ewg.org/foodnews/clean-fifteen.php

https://www.usda.gov

https://www.fda.gov

https://pmc.ncbi.nlm.nih.gov/articles/PMC2796502