Updated Dirty Dozen & What to Always Buy Organic – 2026

Last Updated on April 15, 2026

When it comes to the Dirty Dozen, this is the one list I actually want you to care about.

Because people ask me all the time:

“Do you eat everything organic?”

And my answer is always the same… nope.

Not because I don’t care about toxins. I absolutely do. But I also live in the real world, and I’m not about to tell you to double your grocery bill just to be “healthy.”

What I do instead and what I teach my clients is how to be strategic.

Because you don’t need to do everything right. You just need to do the right things right.

And that’s exactly where the Dirty Dozen comes in.

If you’ve ever stood in the produce aisle wondering what actually matters and what doesn’t… you’re not alone. I’ve been there too, and I see it with clients all the time.

So let’s simplify this.

What Is the Dirty Dozen?

The Dirty Dozen is a list put out by the Environmental Working Group that ranks the fruits and vegetables with the highest pesticide residues.

Translation? These are the foods I recommend buying organic whenever possible.

Because even after washing, a lot of these still carry pesticide residue.

And if you’re trying to support your hormones, your gut, your metabolism, and your energy… that stuff matters.

If you want to see how they test all of this, you can check it out here:
EWG’s Shopper’s Guide to Pesticides in Produce

But honestly? You don’t need to overthink it.

You just need to know where to focus.

So let’s get into it.

The Dirty Dozen List: What to Always Buy Organic

These are the foods I recommend prioritizing organic, especially if you eat them often:

1. Spinach
2. Kale, Collard & Mustard Greens
3. Strawberries
4. Grapes
5. Nectarines
6. Peaches
7. Cherries
8. Apples
9. Blackberries
10. Pears
11. Potatoes
12. Blueberries

If you’re trying to figure out where your money actually makes a difference, this is it.

Not perfection. Just prioritizing your health and wellbeing.

Why the Dirty Dozen Matters (Without the Fear Mongering)

This isn’t about being paranoid. It’s about being smart.

Your body is already handling a lot. Stress. Hormone fluctuations. Gut issues. Sleep issues. Life.

When you add consistent exposure to higher pesticide foods on top of that, it just gives your body more work to do.

And I see this all the time.

Bloating. Fatigue. Brain fog. Stubborn weight. Hormone symptoms that won’t budge.

It’s not that pesticides are the only problem… but they can absolutely make things harder.

This has been one of my biggest lessons too.

It’s not about obsessing over every bite. It’s about removing what’s making your body’s job harder than it needs to be.

The Clean 15: Where You Can Relax

Now here’s the good news.

You do not need to buy everything organic.

The Clean 15 are the foods with the lowest pesticide residues.

So if you’re trying to save money, this is where you can take a breath.

These are generally safer to buy conventional:

1. Pineapples
2. Sweet Corn (fresh and frozen)*
3. Avocados
4. Papaya*
5. Onion
6. Sweet Peas (frozen)
7. Asparagus
8. Cabbage
9. Cauliflower
10. Watermelon
11. Mangoes
12. Bananas
13. Carrots
14. Mushrooms
15. Kiwi

So if your budget is tight, focus on buying the Dirty Dozen organic first, and let the Clean 15 give you some breathing room.

*Heads up!  Papaya and corn tend to be genetically modified so it’s best to buy those organic, too.

What to Do About the Dirty Dozen (Without Overthinking It)

Alright, so now you know what the Dirty Dozen is… here’s what to actually do with it.

Because knowing this stuff is great, but applying it is what actually moves the needle.

Step 1: Stop buying the Dirty Dozen conventional

This is the big one.

If it’s on the Dirty Dozen list, buy it organic. Period.

If it’s not organic… skip it.

I know that might sound a little direct, but this is where it actually matters. This is where you’re getting the biggest reduction in pesticide exposure for the least amount of effort.

You don’t need to overhaul everything. Just clean up this one category first.

Step 2: Remove toxins if exposure to the Dirty Dozen has been higher

Let’s be real. Most of us didn’t grow up eating organic strawberries and spinach.

If you’ve been eating a lot of foods from the Dirty Dozen list over the years, your body has likely been exposed to more pesticides than you realize.

This is where I like to support detox intentionally.

One of the tools I use personally and with clients is
BiomeMedic by Purium.

It’s the only product currently shown to help remove glyphosate from the body, which is one of the most common herbicides found in our food supply.

You can absolutely use it on its own, but I typically use it as part of a more complete approach inside my ULT 90 Day Transformation Program.

That program includes a free initial consult and case review, a 300 dollar value, so we can actually personalize what your body needs and get you better results faster.

If you’re feeling inflamed, sluggish, bloated, or just off… this is where a deeper Reset can be a game changer whether from the ULT  Program or my Reset Cleanse.

My Reset Cleanse is designed to help reduce toxic load, support digestion, and give your body the tools it needs to detox more efficiently.

And yes, as a bonus, many women lose up to 10 pounds in 7 days… but the bigger win is how much better you feel.

More energy. Less bloating. Clearer head. Better digestion.

This is what happens when your body isn’t constantly dealing with junk it doesn’t want.

Reset Cleanse results in 7 days

My Final Thoughts on the Dirty Dozen

This really doesn’t need to be complicated.

You don’t need to stress. You don’t need to be perfect. And you definitely don’t need to buy everything organic.

Just focus on the Dirty Dozen.

Buy those foods organic. Skip them if they’re not.

That one shift alone can significantly lower your overall toxic load.

And if you’ve been exposed more than you’d like, support your body. Give it what it needs to actually clear things out and function the way it’s supposed to.

Because at the end of the day, this isn’t about eating “perfectly.”

It’s about creating an environment where your body can actually thrive.

And you deserve to feel good in your body. Not just someday… but starting now.  My tips will help.

Dr. Christina

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Dr. Christina

Dr. Christina Carlyle is a Doctor of Functional Medicine, FDN-P, Nutritionist, & Trainer who transformed her body and health – getting off 7 medications and losing 40 pounds for good. Now, she helps other women get happy, healthy, and fit – quickly & naturally – without any BS

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