Nix the Pesticides in Your Food

The Environmental Protection Agency has banned some of the most toxic pesticides, like DDT, and the use of some linked to developmental problems in children has trended downward somewhat in recent decades. Pesticides are present in much of our food but at very low levels in most cases. And in any event the most important thing is to get enough fruits and vegetables in your diet.

Some of the most widely used pesticides in the U.S. are linked to a litany of serious health problems—Parkinson’s disease, cancer, hormone disruption, developmental toxicity to children, neurological disease, and non-Hodgkin lymphoma are among the most common. 

Agricultural workers and their families are most at risk, as are pregnant women, the elderly, and young children. 

However, as with most of the chemical exposures in your kitchen, a small amount of pesticide usually is not a problem—eating a conventional apple won’t kill you. But the pesticide on the apple, in addition to lead in cookware, bisphenol in the food packaging, PFAS in water, and so on, adds up over the long term. You’ll never avoid all pesticides, and that’s OK. But taking simple steps can make a difference: switching to an organic diet reduced some pesticide levels in humans’ bodies by as much as 95 percent after just six days, research found.

Be choosy. The best way to avoid pesticides is to buy organic food, or food you know has been produced or processed without them. If that’s not fully in the budget then check out CR’s easy-to-use findings on which fruits and vegetables present the most risk and strategically spend on organic versions of these. Among high-risk conventional produce on CR’s list are blueberries, watermelon, potatoes, green beans, kale, mustard greens, and bell and hot peppers.  On the flip side, conventional carrots, sweet potatoes, oranges, and bananas generally show among the lowest risk. If you just don’t have the extra funds, swap out high-risk produce, like green beans, for low-risk items, like snap peas; cantaloupe instead of watermelon; bananas instead of peaches; or sweet potatoes for regular potatoes.

Check for the seal. While looking at labels, you’ll notice some have the U.S. Department of Agriculture organic seal. This indicates the food meets a legal definition of "organic" backed by pages of government standards. It means most synthetic fertilizers and pesticides are not used, though a very limited number of low-risk man-made substances, like pheromones, or natural pesticides, like neem oil, are permitted. The USDA doesn’t allow companies to use the organic label unless their products have been certified. In contrast, consumers may also see labels like “natural” and “pesticide-free”—those labels are not regulated with consistent definitions, so you might want to do more research on the company to learn about its products.

Get to know your grower. When shopping at a farmers market, I ask folks selling produce if they follow organic practices. I also do a little research on companies from whom I regularly buy the same products that are used daily, like coffee or soy milk, because daily exposure to the same chemicals can present a high risk.

Can You Rinse Away Pesticide Residue? 
Rinsing definitely helps, and research has shown that special soaps are not needed—just cold water and, when possible, a brush work just as well. The residue levels in CR’s guide are what remained after proper rinsing (and without the peel or rind if that’s how people eat the particular food item, like watermelon for instance), so this won’t fully clean produce. 

Does Removing the Skin Help? 
It can, but some pesticides can get inside fruits and vegetables, so this isn’t a silver bullet. 

Is Imported Organic Produce as Safe as Domestic? 
The USDA sends inspectors to organic farms outside the U.S., like those in Mexico, but CR’s analysis still found that pesticide levels in some produce, like green beans, were higher on those grown abroad. 

What About Processed or Frozen Foods? 
Pesticide residues can still be found on frozen and processed food. For example, the level of pesticides in conventional baby food has dropped over the past 20 years, but nearly 40 percent of baby food measured in 2023 still contained some toxic substances. (You’ll want to buy organic processed foods when possible, as well.) 

What Pesticides and Fertilizers Can You Use in Your Garden? 
This list can help you get started. Avoid using sewage sludge, or biosolids, as fertilizers. Biosolids are a mix of human and industrial waste produced by water utilities that virtually always contain dangerous chemicals.

• Write out a list of the fruits and vegetables you most frequently buy. Cross-check them with Consumer Reports’ chart that shows which produce retains the highest pesticide levels. After identifying the most concerning, buy organic versions of those.  

• If that’s not in the budget, then identify low-pesticide alternatives.

• Make sure you’re properly rinsing your produce: Run it under cold water for up to 20 seconds. For heads of lettuce or other greens, turn them upside down after washing to drain. Use a soft brush to scrub the outside skin of items like apples, carrots, and potatoes.