Only in an ideal world could every single food purchase be organic, which is why the below lists can really come in handy. These reflect two important factors to consider – high levels of pesticide residue and genetically modified crops – both of which can be avoided when buying organic. And be sure to put these lists into practice beyond just the produce section. For example, with apples being at the very top of the dirty dozen list, I am sure to buy organic applesauce and apple juice as well. Plus with the majority of additives found in processed food being derived from corn and soy (both on the GMO crop list), that is another area where buying organic is key. Or better yet, just avoid the additive-filled, chemical-laden, factory-made junk all together. :) That’s just my two cents!
Be sure to check out The Environmental Working Group and Non-GMO Project for more info, and click the image below to download a free printable, wallet-sized PDF version.
April, 2017 Update: Please see my updated Dirty Dozen List here.
Whole-Wheat Cheddar Garlic Drop Biscuits
Thanks Lisa for all your hard work to change the way Americans eat and live a longer, healthier life.
‘Organic’ and “non-GMO’ are fear-based marketing schemes, designed to induce the consumer to purchase the food the marketing folks want you to eat. There is no science-based concern about the nutrition or pesticide levels in any food in Canada or the USA. GMO food is 100% safe. If you think not, just investigate and you’ll discover the truth (if you care to know the truth).
Example to read:
http://www.thefarmersdaughterusa.com/2014/09/my-dog-chocolate-and-bt-sweet-corn.html
Really?! You don’t think there’s a connection between the heavily sprayed GMO crops and the state of our gut? The hybridization of wheat and genetic modification of other crops is destroying the good bacteria in our digestive systems. These. crops are HEAVILY sprayed with glyphosate. This chemical inhibits our detoxification pathyways; inhibits the absorption of minerals; and it inhibits the activation of Vit. D which is the vitamin that is the gene connector that affects our brain.. Glyphosate has been proven to destroy microorganisms in soil and it acts as an antibiotic in our body. Our entire microbiome, which is 80% of our immune system, is adversely affected. We have to change our food supply and go back to traditional farming. Food is information to our body–it signals our DNA. We are at the point now where our bodies don’t know how to handle what they’re being given. Read “Grain Brain” by David Perlmutter, M.D.
Many large organic farms use pesticides liberally. They’re organic by certification, but you’d never know it if you saw their farming practices. As Michael Pollan, best-selling book author and organic supporter, said in an interview with Organic Gardening,
http://blogs.scientificamerican.com/science-sushi/httpblogsscientificamericancomscience-sushi20110718mythbusting-101-organic-farming-conventional-agriculture/
One would only know if the food is organic if you actually grow them yourself. Otherwise,there are plenty of lies being told.
It is impossible to avoid chemicals or we wouldn’t exist! Also you are misleading people when you say that organic means no pesticides are sprayed. In fact many organic crops are sprayed with organic pesticides. This is not better or worse just a different farming method. All pesticides are tested and must meet safety regulations. It is the dose and form that are important. For example extremely high rates of organic manure can be detrimental. farmers – organic and conventional- work carefully to use the right rates and farming practices to provide healthy, safe food in a sustainable way. Also it does frustrate me when people want to avoid genetically modified food that uses a very precise science to alter or insert a gene yet have no problem eating an organic food that may have been developed or altered using mutagenesis- which can occur naturally or the result of a mutagen such as irridation. Yes let’s eat healthy but also get educated so your decisions are based on fact not someone like food babe who Uses fear mo gearing to drive her own agenda!
I do not see reply to Sara April 4, 2015 @ 3:50PM
Hi Diane. She wasn’t asking a question but rather making a statement to express her opinion.
Hi. Are you referring to the whole wheat loaf? It is about 2lbs.
what size loaf does this make?
Hi, Are the dirty dozen and GMO lists likely to apply in countries outside the USA?
Hi Paula. No, it does not apply to other countries. ~Amy
Seeing Citric Acid listed in Common ingredients derived from GMO risk list makes me think about the tins of Chopped tomatoes I buy. Other than the tomatoes it’s the only other ingredient. Does this mean they are not advised?? Don’t know where else (in UK) I could buy them just as they are with out Citric Acid.
Hi Andrea. Look for one that is both organic and certified non-GMO:http://www.nongmoproject.org/learn-more/gmos-and-your-family/. ~Amy
Hi and thank you. Unfortunately here in UK GNP listed foods I have never seen. Not a common occurrence here yet. I will ensure to buy organic at least. Many thanks.
This may sound like a ridiculous question, but if I don’t know, I must ask! When buying corn and summer squash/zucchini, in what form do I need to buy those organic because of GMO’s? It is just when buying them frozen or canned, or does this apply to fresh corn and zucchini/squash? I was just thinking about this the other day, with all of the information on Monsanto and their use of GMO’s, especially with corn. The use of the word “crop” makes me think I do need to buy organic for these fresh items, but I could be wrong.
We generally grow our own zucchini, but corn is another story. I like to buy the fresh stocks in the summer and cut them off the cobb and freeze. Thanks for any information you are able to provide.
Hi Amy. Not ridiculous at all…this will help: https://www.100daysofrealfood.com/2013/10/16/avoid-gmos-go-organic/. :) ~Amy
Hi Rebecca. Here are some links that can help answer your question: http://ofrf.org/organic-faqs and http://www.nytimes.com/2010/11/30/science/30farm.html?pagewanted=all&_r=0. If you Google “organic farming pest control methods”, you will find much more including videos that explain organic/ecologically balanced methods for farming. ~Amy
What do organic farmers spray with? A facebook friend said most organic type sprays do not work as well and they have to spray a lot more, so what do they spray with? THANKS!
Hi, can you suggest any websites to buy organic vegetable and fruit seeds?
Thanks
Hi Anna. There are many. This is one of my favorites: http://www.seedsofchange.com/. ~Amy
Been looking for an ap to put this list in my phone. Any ideas?
Hi Jenn. Here is link that should help: https://itunes.apple.com/us/app/dirty-dozen/id312336368?mt=8. ~Amy
I just read this list and clicked on the Non-GMO project link, which says that there are no GMO potatoes in commercial production and are considered “low risk.” So now I’m really confused.
Christie, I believe that means that potatoes are low risk for being GMO but that doesn’t mean farmers don’t use lots of pesticides on them. So you’re good in the GMO category, but still need to use caution b/c of the pesticides. Still best to buy organic if you’re able.
I am so glad to have found your website. My family switched to eating real food about 3 weeks ago. I was so worries that organics were going to break the bank, especially since I have three teenagers, but it hasn’t been that way at all! Thanks for keeping this topic fresh in our minds! :-)
Thanks for the GMO list! There have been many dirty dozen lists floating around, but I haven’t seen the GMO list. Have you seen a longer list of products to avoid?
Hi Brooke. You might find these websites helpful: http://www.nongmoproject.org/ and http://www.nongmoshoppingguide.com/. ~Amy
What happened to blueberries?! Those were on all my past lists!
Hi Karis. This list was just updated for 2013. Blueberries moved further down the list: http://www.ewg.org/foodnews/list.php. ~Amy
Oh ok thanks! I hadn’t seen that full list. Kind of weird considering the list I had from I thought last year said blueberries were one of the worst for pesticides?
I used your template this week. I was skeptical. I thought mine worked just fine. I feel like using yours was quite successful. I have meals planned, not just groceries bought. And I even came in under budget. Thank you!
Any thoughts on produce/veggie spray? I have been trying to buy organic for the most part but I HATE organic apples so I thought I would try the spray to clean off all the yucky stuff. How do you feel about the sprays? Do you believe they really work?
Thanks :)
Hello Angela. Most of what I have read about washes is that they are little more effective at removing pesticides than water. And, that any residue that has gone into and through the skin is not removable. Since apples are at the top of the pesticide list, perhaps you can find an organic variety that you like? I have found fresh organic gala and fuji apples to be crisp and good when you buy them individually rather than buying them bagged. Hope that helps a bit. ~Amy
We are wanting to try this. I have a few questions though…What about pectin? I can a lot, and almost always use pectin in my jams. Also, what about oils like olive oil? I am also guessin that the spray Pam is not OK. So…what do you use to make things nonstick (like if I want to quickly throw an egg in the microwave?)
Hi Sarah. Since commercial pectin is not a whole food, we did not use pectin in our canning process but instead used a whole apple with natural pectin. We use olive oil in salad dressings and low temperature sauteing. And you can rub a very small amount of coconut oil on surfaces to prevent sticking instead of a spray. Hope that helps. ~Amy
This is really handy, especially the GMO ingredients list, I did not know about many of those. Thanks!
I just learned that if we all start buying organic food, most of the world will starve, because not enough food will be produced. Shouldn’t we care for the other people too?
Hello. Of course we should….but it is not at all a black and white issue. There are many passionate and divergent views on that subject. Here are just a few: http://www.worldwatch.org/node/4060, http://www.michaelspecter.com/2009/11/organic-food-genetically-engineered-food-world-hunger-science-and-me-a-mini-mission-statement/, and http://www.nytimes.com/2012/09/14/opinion/organic-food-truths-and-fables.html?pagewanted=all&_r=0. As for taking care of our own families, following the EWG’s guidelines is a really good idea. All the best. ~Amy
I’m confused. I look at the EWG list of fruits and vegetables regularly. This is not the list I have from them. I have never seen cherry tomatoes on EWG’s list. I’ve also noticed other discrepancies from list to list. How to get the most up to date list of pesticide levels in fruits and veggies?
Hello Kristin. They just updated the list for 2013. That might explain any discrepancies. The links above should take you to the most up to date info. ~Amy
Thank you for posting this! I have heard of the clean 13 and the dirty dozen!
What about the fruit and veggies that aren’t on these lists?
Hi April. Here’s a link to the expanded list of 48 fruit and veggies: http://www.ewg.org/foodnews/list.php. ~Amy
I have trouble finding organic seedless (or any) grapes for my kids. They love grapes, where do you purchase organic ones?
Hi Jesse- Try soaking them in a water/vinegar mix. 3 parts water, 1 part white vinegar and soak them for 15-20 minutes. Then sit them out to fully dry on a paper towel. It might not be organic but far better than nothing. The vinegar acts as a disinfectant but completely safe to be digested. Good luck!
I get them in our produce box (not totally CSA but a modification and all organic produce). I also stocked up at Whole Foods when they went on a 1 day sale. I made grape juice but next year I plan to stock up extra to freeze too.
Hi Jesse. Organic grapes can be hard to find unless they are in season or if you are looking specifically at stores which carry a large variety of organic produce such as Earth Fare or Whole Foods. I only occasionally find them at conventional markets or even Trader Joe’s. ~Amy
So glad for this, was just thinking yesterday I needed to print a list to keep with me- but reading someone say there’s an app makes me super happy. And the GMO’s is newer to me, so very helpful.
Thanks!
WOW! I had no clue about GMOs with papaya and zucchini and yellow squash the 3 things I love the most in summer!
Interesting to see that the dirty dozen list changes. The one I printed from the EWG last year is slightly different.
HI,
If organice is not available, where can I get good info on preparing the fruits/vegetable to limit the exposure to pesticides (washing, peeling, that sort of thing)?
Hello Adrianne. This will help: http://whfoods.org/genpage.php?tname=dailytip&dbid=192. Also, it might help to focus more on purchasing items from the Clean 15 list. ~Amy
I’m confused about the common ingredients list. So I’m not supposed to eat anything that says vitamin c on the labe?l or that has any vitamins listed? I am eating gluten free but now I’m not supposed to eat anything with xanthan gum? How can I eat anything that way?
@Cathy: if you are baking gluten free, you do not need xanthan or guar gums. You can substitute flax or chia seed, or use psyllium husk/psyllium husk powder. Glutenfreegirl.com has a lot of info on baking without the gums. Surprisingly, most of my gluten free baked goods are much better without the gums (I sell gf goods at my local farmer’s market).
You must try the Green Fin Red and White Table Wines at Trader Joes! It is only a dollar more than the two buck Chuck and its organic! They are both staples on my list! :-)
Yes I try to buy organic top 10 at least but sadly, so much of what we think is organic has ‘wind drift pesticides’ which is known to drift 15 miles….we hope the fight against Monsanto is accomplished sooner than later
For all those who are interested in GMOs, Nature just came out with a special issue about the topic:
http://www.nature.com/news/specials/gmcrops/index.html.
A must-read for everybody who wants to learn about GMOs.
I’m also wondering if you see any of these products in something that is organic does that mean they are not GMO? Sometimes when I buy organic granola bars or baby food they have ingredients like asorbic or citric acid? Also, I never see organic celery, cucumbers hot peppers, or grapes, which my family love, but maybe now that summer is coming I’ll be able to find these at a farmer’s market. Thanks for the information.
Hi Courtney. This addresses the question about whether organic means GMO free: http://gmo-awareness.com/2011/05/05/is-organic-always-gmo-free/. Just because a product is labeled organic does not mean it is a healthy choices: https://www.100daysofrealfood.com/2012/08/07/gluten-free-multi-grain-and-organic-junk-food/. And yes, organic seasonal fruit and veggies should be in more abundance soon though you should be able to find them in stores like Earth Fare or Whole Foods throughout the year. Hope that helps. ~Amy
Is organic edamame, being a soy product, safe to eat?
My understanding of what I have read about soy (in general, there are many opinions out there) is that it is the processed soy and the abundance of soy that is the problem, plain soy beans and traditianlly made tofu is still considred a healthy food.
Are sugar beets the same as “red beets”? We eat red beets all the time….even the greens.
Hello MC. There are many varieties of beets. Sugar beets and red beets are not the same. Sugar beets are almost white in color, have a high sucrose content and are processed into sugar. ~Amy
Thanks for this information. Beyone apples & peaches I always forget what else is in the dirty dozen. What is the app that you use for referencing this? Sounds handy!
Hi there Molly. You can find the app here: https://itunes.apple.com/us/app/dirty-dozen/id312336368?mt=8. ~Amy
Also the ‘Clean 15’ list from the EWG is a great tool! It lists the 15 produce items that have the least amount of pesticide residues – so those are items you can (more) safely buy conventional if you’d like.
You can see the list here: http://www.huffingtonpost.com/2013/04/22/clean-15-2013-fruits-vegetables_n_3132241.html
I have a 5 month old baby that I am forced to supplement with baby formula. I buy the organic formula but even on the organic formulas ingredient list there are a number of the ingredients derived from GMOs crops. Are these ingredients GMO even though its organic formula? I have done extensive research on baby formula and I find it horrifying that in the US there is not 1 brand of formula sold without many of these ingredients.
If you haven’t already, go to Le Leche League International (www.llli.org) and you may be able to find ways to increase your production/work with your workplace on allowing pumping, etc. to eliminate the need to suppliment (I am assuming that by suppliment you mean that you are still breastfeeding at least partially). Of course, remember your child needs formula only the first year, after that you can wean to organic milk, or you can continue to breastfeed 2-3 times a day in to the second and thrid year of life.
http://www.foodrenegade.com/what-to-do-when-breastfeeding-isnt-option/
Please check out that post. It goes over several options including donated milk AND a recipe for making your own formula that is apparently both cheaper and made of higher quality ingredients than commercial formulas. Good luck!
Don’t know what the issue for your little one being on formula is, but a lot of people don’t know you can get donated breastmilk. We adopted both our little girls and both had donated breastmilk through a year old! There are groups on Facebook that can get you connected with milk donors. Human Milk for Human Babies is one and Eats on Feets is the other I used. Just in case you were interested in looking into it. :-)
This is a really great read on what to look for in baby formula. Like a previous commenter said, Baby’s Only Organic is recommended in this article:
http://deliciouslyorganic.net/baby-formula-bruce-bradley/
Good luck!
Try Baby’s Only Organic formula. It is organic, gmo-free, and uses brown rice syrup instead of corn syrup solids. If it isn’t at your local store, it is easily ordered from Amazon. It is labeled as “Toddler formula” because they encourage breastfeeding until one year but the nutrient makeup is FDA-approved for infants.
Great infographic! I think it also important to remind people that, unless purchased organically or from a local ethical farmer, all beef, dairy, eggs, and chicken are fed the genetically modified corn and soy. More and more research is showing that consuming the animals that consume the gmo’s are also dangerous for our health!
That’s interesting. Could you please give us a link to the research?
I don’t have one source, my research comes from a compilation of many avenues I’ve studied. However, here is one article…but I suggest just doing some google-ing on the subject and then just verify that it is a reliable source. http://www.naturalnews.com/033784_GMO_animal_feed.html
This list makes me feel overwhelmed! I wish there was only one kind of food… the healthy organic kind!
I know that this info is based on produce and other ingredients, but what about dairy/meat products? It is my understanding that if it says organic, that the cows could have been fed organic corn and still aren’t as good as they would be if they were grass fed. I would prefer a grass fed cow that isn’t labeled organic (I live in Wyoming…so we have grass fed beef readily available here) over super market beef. I guess dairy is the one of most concern for me…is organic really worth it the extra cost?
Hi Krista. The Leakes try to buy meat and dairy products which come from grass fed cows whenever possible: https://www.100daysofrealfood.com/2010/05/10/you-are-what-you-eat-eats-too/. Beyond grass fed however, we encourage consumers to buy organic to avoid both hormone and antibiotic contamination. ~Amy
Do you know if papaya worldwide is GMO. I live in South Africa where we get beautiful papaya. I am wondering if they are also GMO.
Hi Becky. I think the papaya being referred to here is specific to Hawaii. It is approved for consumption in the US and Canada. From what I’ve read, South African papayas are a completely different variety. We aren’t authorities on this subject, so I encourage you to do additional research. Good luck. ~Amy
Great list! Thanks for posting–I have been avoiding the dirty dozen, but it’s helpful to know what GMO crops to look out for too!
Thank you for this! I was just thinking the other day of trying to make something exactly like this to carry with me when I shop. And here it is, all made and ready to go! Excellent!!
Thanks so much. Cost isn’t the problem as much as availability. I drive 2 hrs to a whole foods 2x a month. Just not much at all offered in our hometown. Farmers market is pretty much non existent. So it’s frustrating. If the fruit or veggie is not organically grown in the USA, do you skip it.? Most I see are Mexico organic. Thanks for your reply.!
Thanks for the handy info! Do you have a printable version that doesn’t have the pink background? I hate wasting ink.
The printable version has a white background…just click on the image to download the pdf.
Can you give the reference or citation on the yellow and zucchini squash that is gmo? I do not find any in the seed catalogs that are listed as GMO. Who is producing the seed? Thanks.
Hi Sarah – Both the links in the article (The Environmental Working Group and Non-GMO Project) reference this info, but you can also find it at GMO Compass. Only a small percentage of yellow and zucchini squash in the US is GMO, but since there is no labeling of GMOs in the US you have to buy organic or know the farmer if you are intent on avoiding them.
If its not on either list. Do you always buy organic no matter what.?
Hi Jill – Personally we usually buy organic if it is an option. I have the Dirty Dozen app on my iPhone, and I reference it when shopping (it includes a ranked list of 45 fruits and veggies). However, the other day I bought a conventional pineapple because it was significantly cheaper and is way down on the list (47/49) in terms of pesticide residue. It’s also important to note that you’re better off buying conventional fruits and veggies than none at all if organic is not an option due to availability or cost.