If you’ve ever wondered whether choosing organic actually does anything for your health, science now gives a resounding “yes.” Specifically, when it comes to pesticides, those invisible chemicals often sprayed on conventionally grown produce, studies have shown that switching to an organic diet can lead to a dramatic drop in pesticide levels in your body in as little as one week.
And if you've ever checked out the Dirty Dozen and Clean 15 lists, you’ll know that some fruit and veggies are higher in pesticide residue than others. But what do these lists actually mean for your health, and can eating organic really make a difference?
🧪 The Study That Proved It
A groundbreaking study conducted by the Environmental Working Group (EWG) and Friends of the Earth in 2019 had families from across the U.S. switch from a conventional diet to a fully organic one for just six days.
The results?
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Researchers found up to a 95% reduction in pesticide levels in urine samples.
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This included significant drops in organophosphates, a class of pesticides linked to hormone disruption, developmental issues in children, and even lower IQ.
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Levels of glyphosate (the active ingredient in Roundup, and most commonly sprayed herbicide in the world) also fell drastically.
This shows that our bodies are not just passively exposed to pesticides - we are actively absorbing them through our food. But thankfully, our amazing bodies respond immediately when we stop, acting quickly to restore balance and health.
🥦 What Are the Dirty Dozen and Clean 15?
Every year, the EWG releases the Dirty Dozen and Clean 15 - two lists ranking popular fruits and vegetables based on pesticide contamination.
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The Dirty Dozen includes produce with the highest pesticide residue (think strawberries, spinach, apples, and kale).
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The Clean 15 features items that are lower in pesticides, even when grown conventionally (like avocados, sweetcorn, and onions).
If you’re trying to reduce your exposure without blowing your budget, these lists can help you prioritise which foods to buy organic.
These are U.S.-based lists, but the truth is - pesticide use in Australia is pretty similar (and not well regulated). So it’s still a super helpful guide for choosing what to buy organic here too. See our updated lists here.
🚫 Why Should We Be Concerned About Pesticides?
Long-term exposure to pesticides—especially in small, consistent doses—has been linked to:
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Hormonal imbalances
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Neurodevelopmental issues in children
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Fertility problems. One study found glyphosate in more than 55% of sperm samples from a French infertility clinic. Glyphosate exposure has also been linked to poor ovarian function and a reduction in the number and quality of eggs. It can also damage ovarian follicles, essential for hormone production and egg development, making it harder to get pregnant.
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Gut microbiome disruption
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Cancer and chronic illness risks in farmworkers and surrounding communities
And while washing your produce helps reduce some surface residue, it doesn’t remove everything, especially for thin-skinned fruits and vegetables like berries and spinach.
🌾 A Note on Farmers
It’s important to remember that farmers who use pesticides are not the enemy. Most are simply doing their best within a broken food system—one where big supermarkets hold all the power, paying little and demanding perfection. There’s enormous pressure to grow produce that looks flawless, even when much of it never even makes it to the shelf.
Growing organic or spray-free is not only more expensive but also riskier for farmers, especially without systemic support. But every time you choose to support local, chemical-free farms, you’re helping shift the tide. You're sending a clear message that real food grown the right way is worth it—for your health, for the soil, and for the people growing it.
✅ How to Make the Switch (Even Partially)
You don’t have to go 100% organic overnight. Start here:
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Focus on buying organic for the Dirty Dozen list.
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Look for local, spray-free or regenerative farms (like the ones we support!) that prioritise soil and plant health over chemicals. The added bonus here is that food grown in healthy soil is not only pesticide-free, but it’s also significantly higher in nutrients.
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Shop in-season and buy imperfect produce to save on costs.
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Grow your own herbs and greens - many are easy to grow and pesticide-free.
Every small step counts.
💚 The Bottom Line
There is hope, and it’s never too late to start making better choices for your body. Eating organic can significantly reduce the levels of pesticides in your body, and the results show up within days. Whether you’re switching for your health, your kids, or the planet, prioritising organic (especially for the Dirty Dozen) is a simple but powerful choice.
You deserve to know what’s in your food. And you deserve food that supports your wellbeing, not works against it.
🥕 Want to Eat Cleaner Without the Fuss?
We make it easy to shop by the Dirty Dozen and Clean 15 with our Seasonal Boxes and Organic Meal Kits, delivered right across South-East Queensland and Northern NSW (Gympie to Brisbane to Lismore and everywhere in between!).
Pop your order in now and enjoy food that makes your body and the planet healthy & happy. 🌏✨
