The Dirty Dozen, Clean Fifteen & Why Local Might Be Better Than Organic
Keywords: dirty dozen 2025, clean fifteen 2025, local vs organic produce, pesticide exposure tips, microbiome and pesticides, shikimate pathway, glyphosate and gut health, clean eating tips
What Are the Dirty Dozen Vegetables and Clean Fifteen?
Each year, the Environmental Working Group (EWG) releases two lists: the Dirty Dozen and Clean Fifteen. These lists help shoppers prioritize which fruits and vegetables are most important to buy organic to reduce pesticide exposure.
The Dirty Dozen highlights produce with the highest pesticide residues when grown conventionally. Think: strawberries, spinach, and kale.
The Clean Fifteen showcases fruits and veggies with the lowest pesticide levels — even when not organic. This usually includes items like avocados, onions, and sweet corn.
These rankings are based on USDA and FDA testing and offer a helpful framework for navigating the often overwhelming world of food choices.
Why Buying Local May Be Better Than Organic
While “organic” sounds ideal, it’s not always the gold standard — especially when it comes to your local food system.
Here’s why buying local can sometimes be the healthier and more sustainable choice:
1. Fewer Days in Transit = Fewer Chemicals
Many organic items are shipped long distances. To preserve freshness, even organic produce may be treated with approved but synthetic preservatives or be picked before peak ripeness, which impacts both taste and nutrient density.
Local produce often goes from farm to table within days, reducing the need for storage chemicals and plastic packaging.
2. Transparency Over Certification
Some small farms use organic or regenerative practices but can’t afford certification. Speaking with farmers at markets often reveals they use no synthetic sprays, or only targeted applications based on weather and pest cycles.
3. Support Biodiversity and Soil Health
Local farms often grow heirloom varieties and rotate crops seasonally, which can help preserve soil biodiversity and nutrition — another piece of the puzzle when we talk about “healthier” produce.
Pro tip: Get to know your local farmers. Ask how they grow their food. A conversation can be more informative than a label.
The Hidden Link Between Pesticides and Gut Health
This is where it gets fascinating — and a little concerning. One of the most commonly used herbicides in conventional agriculture is glyphosate, found in products like Roundup. While it's claimed to be "safe" for humans because it targets the shikimate pathway (which humans don’t have), we do have trillions of gut microbes that do rely on this pathway.
What is the Shikimate Pathway?
It’s a metabolic route used by bacteria, fungi, and plants to produce key amino acids like tryptophan and phenylalanine. Glyphosate blocks this pathway, which can disrupt your gut microbiome — the very system tied to:
Digestion
Immune regulation
Hormonal balance
Brain health
Emerging studies show that glyphosate may alter gut flora, increasing the risk of leaky gut, inflammation, and even mood disorders. While more human studies are still unfolding, the precautionary principle points to limiting exposure where possible.
Tips to Minimize Pesticide Exposure (Without Stressing Out)
Eating “perfectly” isn’t the goal. But small, consistent choices can reduce your toxic load and support your health long-term.
✅ Prioritize Organics from the Dirty Dozen
If budget is a concern, focus on buying organic for the top offenders like berries, leafy greens, and apples.
✅ Wash With More Than Just Water
Studies show washing produce with baking soda or a vinegar solution can help remove surface-level residues better than water alone.
Try: 1 tbsp baking soda in a bowl of water, soak for 10–15 minutes.
✅ Peel When Possible
Pesticides often reside in the skin. For non-organic potatoes, apples, or cucumbers, peeling can reduce residue — but you’ll also lose some nutrients.
✅ Eat More Fiber + Ferments
Support your gut’s resilience by eating high-fiber foods, fermented veggies, and diverse plant foods. A strong microbiome can help buffer the effects of environmental stressors, including pesticides.
✅ Diversify Your Diet
Different crops carry different risks. Rotating your produce variety can minimize the cumulative burden of specific chemicals.
Final Thoughts: Choose Practical Over Perfect
Pesticide exposure is a real concern, but fear doesn’t belong on your plate. Your body is incredibly adaptive — and small, intentional steps go a long way.
Prioritize organic where it matters most, support local and transparent farms, and fortify your gut with nourishing, ancestral foods. This isn’t about being perfect. It’s about being informed — and giving your body the environment it needs to thrive.
📥 Download your dirty dozen & clean fifteen cheat sheet