Refer to this guide for help when deciding which foods to prioritize buying organic. Keep in mind that you can still heal while eating conventionally grown produce.
NAVIGATE TO: High Priority | Medium Priority | Low Priority | Avoid
HIGH PRIORITY 🥬
Prioritize getting these foods as organic or pesticide-free + Peel skin if conventional (when possible) + Wash with vigor if conventional
- Blackberries
- Dates
- Grapes
- Herbs (Cilantro/Coriander, Parsley, Basil, etc.)
- Leafy Greens (Spinach, Kale, Lettuce, etc.)
- Peas
- Potatoes
- Raspberries
- Strawberries
- Beets – be cautious of GMO beets
- Tomatoes
MEDIUM PRIORITY 🍎
These foods are more okay to be bought conventional + Best to peel skin if conventional (when possible) + Wash thoroughly if consuming skin
- Apples
- Apricot
- Artichoke
- Asparagus
- Blueberry (Cultivated)
- Carrots
- Celery
- Cherry
- Cranberry
- Cruciferous Veggies (Broccoli, Cauliflower, Brussel Sprouts, etc.)
- Cucumber
- Eggplant
- Figs
- Garlic
- Ginger
- Green Beans
- Kiwi
- Mushrooms
- Onions
- Peaches
- Pears
- Peppers
- Plums
- Summer Squash*
- Radishes
- Sweet Potatoes
LOW PRIORITY 🥥
These are the best options to buy conventional
- Aloe Vera
- Avocado
- Bananas
- Citrus Fruits (Orange, Tangerine, Lemon, etc.)
- Coconut
- Mango
- Melons (Cantaloupe, Honeydew, Watermelon, etc.)
- Papaya*
- Pineapple
- Pomegranate
- Wild Blueberries
- Winter Squash
AVOID 🌽
The following foods are likely to be contaminated by GMO crops even if labeled organic or non-GMO.
- Corn
- Edamame (Soybean)
- Hawaiian Papaya
Couldn’t find a food you’re interested in listed above? Please refer to the additional guidance section.
(*) Be cautious of common GMO varieties of these foods. Varieties to look out for:
- Hawaiian Papaya – always avoid even if labeled organic or GMO-free
- Yellow Squash (Crookneck) – organic is recommended
- Zucchini (Zucchini Squash) – organic is recommended
Additional Guidance
When deciding which foods to prioritize buying organic, consider the following general guidelines:
Generally, foods with a thin layer of skin will carry more pesticide residue, even after thorough washing. This is because the pesticide would have penetrated the skin layer and absorbed into the flesh. Leafy greens and foods such as potatoes and strawberries are particularly susceptible to this. Produce of this nature are listed under the High Priority section and are recommended to be bought as organic.
When considering foods you consume with the skin on, such as apples and sweet potatoes, it is best to buy them organic and have them washed thoroughly. Conventionally grown produce should be washed with increased vigor or be peeled before consumption, as the skin is where most pesticide residue is found.
Keep in mind that organic produce may also be sprayed with pesticides that contain toxins such as MSG, nicotine, and caffeine. Additionally, some store-bought produce, such as apples, cucumbers and tomatoes may sometimes be coated with a layer of wax consisting of MSG. Therefore, it is a good idea to wash all store-bought produce carefully, regardless of whether they’re organic or conventional.
Lastly, foods with thicker layers of skin, such as avocados and oranges, are less likely to have pesticide reach their flesh to a significant degree. These foods are considered to be a safe option for buying non-organic as the risk of pesticide exposure is lower. However, you may want to get them organic if you plan to consume the skin of these foods in any manner. Produce that fall within this category are listed under the Low Priority section.
Washing Tips
- Anthony William uses Seventh Generation Free & Clear dish soap to wash his produce. Only a drop is needed in most cases.
- Use hot water to wash produce that’s commonly covered in wax such as apples, tomatoes, and cucumbers. Hot water helps to dissolve the wax so you can better wash the pesticides trapped beneath it.
- Mushrooms should be washed in hot water, especially if you intend to eat them raw.
- Wash produce if you are cutting into them with the skin intact. This is to ensure your blade isn’t collecting bacteria from the outer skin before it goes through the flesh.
- Wash dates that are exposed in the store (bulk section). People may have touched them with their hands even if tongs are available to use.
This guide incorporates information from the Medical Medium®. Creation of this guide was accomplished by MMFriendly and is not guaranteed to be complete, correct, or up-to-date.