Summer is here, and with it comes the season of fresh fruits and vegetables—salads, smoothies, and colorful produce-packed meals. But what if those “healthy” foods are actually exposing your body to toxic chemicals that contribute to chronic illness?
Every year, the Environmental Working Group (EWG) releases a report known as the Dirty Dozen—a list of the 12 fruits and vegetables with the highest levels of pesticide contamination. And the 2025 list is out.
As a chiropractor, functional nutrition provider, and empowerment coach, I often remind my community that not all food labeled “fresh” is created equal. Much of what we find in large grocery stores has traveled long distances, requiring chemical treatments to preserve its shelf life. By the time it hits your cart, that “fresh-looking” produce may have lost much of its nutritional value—and gained a chemical cocktail your body doesn’t need.
Why This Matters
Pesticides and herbicides are known to disrupt the gut microbiome (the good bacteria we rely on for digestion and immunity), throw off hormonal balance, and even suppress the immune system. Over time, this toxic load can contribute to fatigue, inflammation, and chronic disease.
Buying organic is a helpful step, but it can get expensive—especially if you’re unsure which items are worth the upgrade. The Dirty Dozen list helps prioritize where to invest in organic options.
What About Local Produce?
Shopping at local farmers markets is a great way to support your community and reduce food miles. However, local doesn’t always mean chemical-free. Ask your farmers about their growing practices—or look for certified organic labels when possible.
My Tip
I used to carry a small “Dirty Dozen” card in my wallet to help me make better choices on the fly. These days, there are apps for that (check out the EWG’s Healthy Living app). It's a small habit that can have a big impact on your health.
The 2025 Dirty Dozen List
Here are the most pesticide-contaminated fruits and vegetables this year—ranked from highest to lowest:
- Potatoes
- Blueberries
- Blackberries
- Apples
- Pears
- Nectarines
- Cherries
- Peaches
- Grapes
- Kale, Collards, Mustard Greens
- Strawberries
- Spinach
If any of these are staples in your kitchen, consider choosing organic versions whenever possible—or washing and peeling thoroughly if organic isn’t an option. To wash just add a couple of tablespoons of white vinegar to a bowl of water and soak food for 10-15 minutes before preparation. Vinegar is really good at stripping toxins.
Final Thoughts
Your body already works hard to manage stress, inflammation, and the daily wear and tear of life. A high toxic load can cause excess fatigue, headaches, mood disorders, gut discomfort and host of other problems that can interfere with your progress towards to big goals and dreams.
Reducing your toxic load is not only healthier, it is also a step towards becoming less reliant on our oversized agriculture and pharmaceutical industries. It's also a simple way to support your gut, hormones, and immune system naturally.
Start with the Dirty Dozen. Small changes make a big difference.
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