Last Updated on April 10, 2025
People ask me all the time:
“Do you eat everything organic?”
The truth? Nope.
As a functional health practitioner, holistic nutritionist, and trainer who’s been doing this nearly 20 years—I’m all about reducing toxins and balancing hormones naturally. But I also know how to shop smart.
You don’t need to eat 100% organic. You just need to know what to prioritize.
That’s where the Dirty Dozen and Clean 15 lists come in.
What Are the Dirty Dozen & Clean 15?
Each year, the Environmental Working Group (EWG) releases their Shopper’s Guide to Pesticides in Produce, ranking fruits and vegetables based on pesticide contamination.
- The Dirty Dozen = the 12 most pesticide-contaminated produce items
- The Clean 15 = the 15 with the lowest levels of pesticide residue
The guide is based on over 47,000 produce samples tested by the USDA and FDA. Even after washing and peeling, many of these foods still contain harmful residues.
The 2025 list’s are in!
2025 Dirty Dozen: Buy Organic
These foods had the highest pesticide contamination and should always be bought organic when possible:
- Strawberries – Over 90% contained residues of 2+ pesticides → Study link
- Spinach – Nearly twice the pesticide residue by weight than any other crop → Study link
- Kale, Collard & Mustard Greens – More than 20 different pesticides on a single sample, most of which are banned in Europe. Notably, the pesticide DCPA (Dacthal), classified as a possible human carcinogen by the EPA, was frequently found on these greens → Study link
- Grapes – One sample had 15 different pesticides
- Peaches
- Pears
- Nectarines
- Apples
- Bell & Hot Peppers
- Cherries
- Blueberries
- Green Beans
You can see the full details and methodology on the official EWG Dirty Dozen page.
2025 Clean 15: Okay to Buy Conventional
These are the lowest in pesticide residues—even when grown conventionally. Yay for avocados still being #1 on the list!
- Avocados
- Sweet Corn
- Pineapples
- Onions
- Papayas
- Frozen Sweet Peas
- Asparagus
- Honeydew Melons
- Kiwis
- Cabbage
- Mushrooms
- Mangoes
- Watermelon
- Carrots
- Sweet Potatoes
Heads up! Some papaya, sweet corn, and summer squash are genetically engineered (GMO). If you want to avoid GMOs, still buy these organic—even if they appear on the Clean 15.
My Expert Advice: Top 3 Things to Always Buy Organic
From a hormone and metabolic health perspective, here are my top 3 must-buy organic items (based on both research and what I see in practice) These are the three things I always invest and recommend that you do, too:
- The Dirty Dozen – Especially strawberries, spinach, and leafy greens. These contain endocrine-disrupting pesticide residues linked to reproductive and metabolic issues.
- Dairy and Meat – Commercially raised animals are often fed GMO grains (corn/soy) and exposed to antibiotics and hormones that are linked to gut health and hormone issues. Go for grass-fed and organic when possible.
- Fan *and family* Favorites – Always get your favorite go-to’s like apples, blueberries, and grapes, organic as pesticides are linked to cancer and what you eat most increases exposure. So always get your staples & go to produce organic.
How to Shop Smarter
Use the Dirty Dozen and Clean 15 as your cheat sheet when shopping. You don’t have to go 100% organic—but prioritizing what matters most can:
✔️ Reduce your toxic load
✔️ Support hormone balance & gut health
✔️ Lower your risk of long-term health issues
Pin this to Pinterest so you’ll have it forever
Save, share, and screenshot the dirty dozen and list of things to always buy organic and reference them when you shop.
Even I don’t eat everything organic—and I’ve dedicated my life to health and fitness.
It’s not about perfection.
It’s about informed choices.
It’s not about perfection. It’s about making informed, results-oriented choices consistently.
If this helped you, let me know in the comments. I’d love to hear what swaps you’re making during your next grocery trip.
xo,
Your Coach and Biggest Cheerleader
P.S. Remember, Just because something is clean or ‘healthy’ doesn’t mean it’s right for you and your metabolic needs. It’s always best to prioritize foods that are best for your metabolic type—so you can fuel your body the way it was meant to thrive.
If you’re not sure what foods are right for your metabolism, take my Metabolic Type Quiz to discover the best diet for you.
More Resources You’ll Love:
- Avocado Eggs (Vegan Style)
- 50+ Tips to Eat Healthy on a Budget
- Healthy Red Cabbage Recipe for Gut & Mood
- Avocado Pudding Recipe
Christina is a Functional Health Practitioner, Holistic Nutritionist, and Personal Trainer who transformed her own health—healing multiple issues, getting off seven medications, and losing 40 pounds for good. Now, she helps others get Happy, Healthy, & Fit—without any industry BS. With over 20,000 success stories, Christina empowers clients to slim down, tone up, and feel amazing – quickly and naturally. Ready to start looking and feeling your best? Take my Program Style Quiz to discover the program that’s perfect for you.
Excellent info as always! Thanks much! Did you ever make a work out video set to music? I used to do well with those. Working out with you on my big screen would be the bomb!
Music copyrights prevent me from doing so. I tried in the past but had a lot of content taken down. I can’t run ads on or sell workouts with other people’s music either which is such a bummer. I SO WISH I COULD. Plus I like to make my workout so you can listen to whatever music you like. I’m not sure everyone would like my tastes. 🙂
This is helpful information, when I can’t buy and organic fruit or strawberry I always soak in a mixture of ACV and distilled water. Thank You
that’s a great idea! Thanks so much for sharing Mary. xo
Thank you your info is always spot on !!
Thank you, Mary. Your sweet comment just made my day. It’s always so nice hearing my posts are helpful and appreciated. Sending you lots of love. 🙂