Let me start with this: my goal is to help people make delicious, practical meals for their families. This post on what to buy organic is not intended to create a barrier to eating real, whole foods. If you’re not in a place where buying organic is realistic—don’t stress. Wash your produce well and know that you’re already doing a great job by feeding your family fruits and vegetables in the first place.
A nectarine grown with pesticides is still miles ahead of a bag of artificially colored snacks. Progress over perfection.
This guide is here to help you understand what to buy organic, if it fits within your budget and priorities—and what probably isn’t worth the splurge.
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Why We Use Pesticides in Conventional Farming
Pesticides are chemicals used to prevent, destroy, or control pests that could damage crops. This includes insects, fungi, weeds, rodents, and bacteria. They help increase food production by reducing losses and protecting crops throughout their growth and distribution.
Without pesticides, farmers often struggle with lower yields, meaning fewer harvests and less food to feed people. They also help keep produce looking fresh and marketable, reducing waste in the food supply chain.
While these benefits are important, the use of pesticides isn’t without concerns.
The Potential Harm of Pesticides
Pesticides are regulated, but many of them leave behind residue on the foods we eat. The World Health Organization warns that long-term exposure to certain pesticides may lead to hormone disruption, reproductive issues, neurological disorders, and even some cancers, particularly in children and vulnerable populations.
Even small exposures to pesticides during critical developmental windows in children can potentially impact cognitive function, behavior, and long-term health outcomes (WHO, 2020).
Common Pesticides and Their Health Effects
- Glyphosate: One of the most widely used herbicides, commonly found in conventional oats, wheat, and corn. It’s been labeled a “probable human carcinogen” by the International Agency for Research on Cancer.
- Chlorpyrifos: A neurotoxic insecticide linked to developmental delays in children. It was banned for food use in the U.S. in 2021.
- Neonicotinoids: Used on many vegetables and leafy greens. Associated with harm to pollinators and possible risks to human neurological development.
- Atrazine: Found mainly in corn crops. Studies have linked it to endocrine disruption and reproductive health issues in animals.
What to Buy Organic: The Dirty Dozen
Each year, the Environmental Working Group (EWG) releases its Dirty Dozen—produce items most likely to be contaminated with pesticide residue. These are typically fruits and vegetables with thin or edible skins, which makes it harder to remove the chemicals through washing or peeling.
As of 2024, the Dirty Dozen includes:
- Strawberries
- Spinach
- Kale, collard, and mustard greens
- Grapes
- Peaches
- Pears
- Nectarines
- Apples
- Bell and hot peppers
- Cherries
- Blueberries
- Green beans
If you’re trying to decide what to buy organic, starting with these items makes the biggest impact.
Source: EWG’s 2024 Shopper’s Guide to Pesticides in Produce
When Organic Doesn’t Matter As Much: The Clean Fifteen
The Clean Fifteen includes produce least likely to be contaminated with pesticides. These items often have thick skins or natural defenses that keep pesticides out, meaning you can feel good about buying them conventionally.
- Avocados
- Sweet corn
- Pineapple
- Onions
- Papaya
- Sweet peas (frozen)
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Watermelon
- Mushrooms
- Mangoes
- Sweet potatoes
- Carrots
When you’re looking to stretch your grocery budget, these are not a priority when deciding what to buy organic.
Source: EWG’s 2024 Shopper’s Guide to Pesticides in Produce
Other Foods Worth Buying Organic
Beyond the Dirty Dozen, here are a few more items where choosing organic may reduce your family’s overall pesticide and chemical exposure:
- Dairy: Organic milk and cheese come from animals not treated with synthetic hormones or routine antibiotics, and fed organic feed.
- Meat and poultry: Organic animal products ensure no GMO feed or artificial hormones. If you eat a lot of meat, this may be worth the investment.
- Oats and wheat: Many non-organic grains are sprayed with glyphosate before harvest. Choosing organic oats and cereals helps avoid that.
- Coffee and tea: These are among the most chemically treated crops globally. Organic versions are better for both your body and the environment.
What to Do If You Can’t Afford Organic
I’ll say it again: eating conventionally grown fruits and vegetables is still better than not eating them at all. If you’re not in a position to buy everything organic, here are a few practical steps you can take instead.
Wash Produce Well
Thorough washing helps remove some pesticides and dirt. A soak using a DIY veggie wash can go even further.
DIY Produce Wash
- 3 parts water
- 1 part white vinegar
- Optional: 1 tbsp baking soda or a squeeze of lemon juice
Soak for 5–10 minutes, scrub gently, rinse well, and dry.
Prefer a store-bought version? Here’s a veggie wash I recommend.
Peel When Needed
For produce like cucumbers, apples, or carrots, peeling can help remove some of the surface pesticide residue, even though you’ll lose a few nutrients from the skin.
Grow Your Own Food
You don’t need a giant homestead to get started. Growing even a few things gives you more control over what you eat, and it’s a fun way to get kids involved.
Basic supplies to start gardening at home:
- Raised beds or large pots
- Soil
- Compost or natural fertilizer
- Seeds
- Seed trays and a sunny window if starting indoors
Start small with herbs, leafy greens, or tomatoes. Every bit helps.
Shop Local or Talk to Farmers
Farmers at local markets may use organic practices without the certification. Ask how they grow their food—many are happy to share and appreciate your interest.
Cook From Scratch
Buying raw ingredients, even conventional ones, allows you to avoid processed foods that often contain multiple pesticide-treated ingredients. Homemade meals put you in control.
Need a little encouragement to get started? Check out my post on why you should cook from scratch for simple reasons and actionable tips.
Final Thoughts on What to Buy Organic
Knowing what to buy organic can help you stretch your grocery dollars while reducing pesticide exposure where it matters most. But perfection isn’t the goal—balance is.
Start with the Dirty Dozen, consider switching to organic for high-risk foods you eat regularly, and take simple steps to wash and prepare your produce well.
Most importantly: keep feeding your family real food. That’s what counts.
And if you’re cooking more at home and looking for ways to build flavor without additives or processed sauces, don’t miss my guide to the best spices and herbs for flavorful food. It’ll help make even the simplest dishes something to look forward to.
