Always be aware that if you can’t buy organic fruit and vegetables, remember that the benefits of consuming conventional produce generally outweigh the potential risks. The list below is intended to provide you with information if you’d like to reduce your exposure to pesticides. It should not stop you from enjoying lots of fruit and vegetables!
Firstly, in terms of countries, the EU Member States whose products had the highest frequency of contamination during the study years were:
- Belgium (34%)
- Ireland (26%)
- France (22%)
- Italy (21%)
- Germany (20%)
- Spain (19%)
- Netherlands (19%).
Looking at the updated DIRTY DOZEN LIST – these are food items that are most contaminated in Europe:
- Blackberries (51%)
- Celery (50%)
- Celeriac (45%)
- Peaches (45%)
- Strawberries (38%)
- Cherries (35%)
- Apricots (35%)
- Pears (33%)
- Grapes (33%)
- Raspberries (32%)
- Kale (31%)
- Chicory (Belgian endive) (28%)
Opting for organic versions of Dirty Dozen 2025 items can reduce your pesticide exposure significantly. Percentage of samples with pesticides are assessed by:
- Number of pesticides per sample
- Total pesticide concentration
- Toxicity relative to animal study harm levels
This approach highlights not just residue presence but potential health impacts.
Simple Tips to Reduce Pesticide Exposure
You don’t need to completely overhaul your diet to minimise pesticides. Here are actionable steps to enjoy produce while reducing risks:
- Buy Organic for the Dirty Dozen
Prioritise organic spinach, strawberries, and other listed items, especially for children or pregnant women. - Choose Conventional for Clean Fifteen
Save money on pineapples, avocados, and other low-residue items. - Wash Thoroughly
Rinse produce under running water for 15–20 seconds, scrubbing firm items like potatoes with a brush. Skip soap or bleach, as produce can absorb chemicals. - Peel When Possible
Remove skins from fruits like apples or potatoes to reduce residues, but wash first to avoid transferring contaminants. - Trim Leafy Greens
Discard the outer leaves of kale or lettuce, as they often harbour pesticides. - Grow Your Own
Start a small garden for herbs, greens, or berries to control pesticide use. - Support Local Farmers
Buy from farmers’ markets, where growers often use fewer chemicals, and ask about their practices.
On the brighter side, this is a list of the ”safer” conventional choices:
- Pineapples
- Sweet Corn
- Avocados
- Papaya
- Onions
- Frozen Sweet Peas
- Asparagus
- Cabbage
- Watermelon
- Cauliflower
- Bananas
- Mangos
- Carrots
- Mushrooms
- Kiwi
Thick peels or skins, such as those found on avocados and pineapples, protect the edible part of the fruit. Some crops, such as onions and cabbage, are naturally pest-resistant and therefore require fewer chemicals. Others are often grown in environments with lower pesticide needs.
