Do We Really Need to Buy Organic?

Ever find yourself staring at two containers of strawberries—one organic, one not—and wondering if the extra $4 will make you healthier or just crankier at checkout? Been there.

The truth is, going 100% organic isn’t realistic for most of us (unless you have your own farm and unlimited funds). So let’s talk about how to make smart choices without losing your mind—or your grocery budget.

First Things First: It’s About Reducing Toxic Load, Not Eliminating It

Here’s the reality: toxins are everywhere. They show up in food, water, personal care products, even the air we breathe (don't even get me started on PFAs and plastics!). Sometimes the impact is immediate (headaches, digestive upset), and other times it’s a slow build—like chronic inflammation, which can lead to bigger health issues over time.

My goal? Not perfection. Just reducing exposure where it makes sense. One practical way to do that is by choosing organic produce when it really matters—and skipping it when it doesn’t.

The Dirty Dozen & Clean Fifteen

Every year, the Environmental Working Group (EWG) publishes its Shopper’s Guide to Pesticides in Produce based on USDA and FDA testing. For 2025, they’ve upped the game by considering pesticide toxicity, not just presence. Two newcomers—blackberries and potatoes—joined the Dirty Dozen this year.

(Lists below reflect the 2025 EWG guide. Full details: EWG 2025 Shopper’s Guide - see link in sources below)

⚠️ The Dirty Dozen (2025)

If pesticide residues were a competition, these would be the front-runners. And guess what? Spinach takes the crown this year, bumping strawberries from their long-time #1 spot.

When possible, buy these organic—especially if you eat them raw:

• Spinach (2025 champ!)

• Strawberries

• Kale, Collard & Mustard Greens

• Grapes

• Peaches

• Cherries

• Nectarines

• Pears

• Apples

• Blackberries  (new this year)

• Blueberries

• Potatoes  (new this year)

(Bell Peppers, Hot Peppers, and Green Beans also scored high in pesticide tests—worth buying organic when possible.)

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✅ The Clean Fifteen (2025)

These tested lowest for pesticide residues, so conventional versions are generally safe to buy—just wash and enjoy:

• Pineapples

• Sweet Corn  (fresh & frozen)*

• Avocados

• Papaya

• Onions

• Sweet Peas (frozen)

• Asparagus

• Cabbage

• Watermelon

• Cauliflower  (new this year)

• Bananas  (new this year)

• Mangoes

• Carrots

• Mushrooms

• Kiwi

*Quick note on corn:  It makes the list because pesticide residue is low—but if you avoid corn for other reasons (like GMO or inflammatory concerns), that’s a separate conversation.

CLICK FOR FREE PRINTABLE LIST

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How to Shop Smart Without Stress

• Prioritize organic for Dirty Dozen foods, especially if you eat them raw.

• Don’t stress if you can’t buy all organic. Eating produce—any produce—is still better than skipping it.

• Wash everything, even organic, to reduce (not remove) residues.

• Frozen counts. Organic frozen berries and greens are budget-friendly.

• Use the EWG app for quick checks in the store.

Bottom Line

Focus on the heavy hitters, relax about the low-risk stuff, and remember: the goal is progress, not perfection. Your health doesn’t hinge on buying $8 organic celery juice every morning.

Coming soon: We’ll tackle the confusing world of meat and dairy labels. What do “grass-fed,” “pasture-raised,” and “cage-free” really mean—and when are they worth the money?

Stay curious, friends.

Sources

• Environmental Working Group: Shopper’s Guide to Pesticides in Produce

• USDA Pesticide Data Program

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