Let’s face it—eating healthy isn't always cheap or easy. As much as we'd all love to fill our grocery carts exclusively with organic, locally-sourced produce, reality often steps in with budgets, busy schedules, and limited choices.
At REV Optimal Living, we get it. We believe wholeheartedly in the healing power of clean, nutritious food, but we also know practicality matters.
Not everyone can (or needs to) buy everything organic all the time. So, how do we prioritize?
Enter: The Dirty Dozen and Clean Fifteen.
What exactly is the Dirty Dozen?
Each year, the Environmental Working Group (EWG) analyzes thousands of produce samples from grocery stores, evaluating pesticide contamination. From these tests, they compile the Dirty Dozen—12 fruits and vegetables that consistently test highest for harmful chemical residues.
Essentially, these are the foods most important to buy organic, as they're most likely to carry harmful pesticides into your body.
These pesticides aren't just surface-level concerns. Many of these chemicals disrupt hormones, negatively affect your nervous system, and place additional stress on your detoxification pathways.
This is exactly what we aim to reduce at REV—minimizing stressors so your nervous system can function optimally.
So, what foods top the list?
The Dirty Dozen (most contaminated produce):
Strawberries
Spinach
Kale, Collard & Mustard Greens
Peaches
Pears
Nectarines
Apples
Grapes
Bell & Hot Peppers
Cherries
Blueberries
Green Beans
These items repeatedly appear on the Dirty Dozen list due to their thinner skins and increased vulnerability to absorbing pesticides. Even thorough washing often doesn’t fully remove pesticide residue, as chemicals can penetrate beneath the produce’s surface.
Why does it matter?
Pesticides are chemical substances designed to kill or repel insects, weeds, and fungi that harm crops. While they might effectively protect produce, these chemicals come with serious health implications.
Many pesticides are linked to:
- Hormone disruption
- Chronic inflammation
- Increased risk of cancer
- Neurological issues, including anxiety and depression
- Immune suppression
- Gut microbiome imbalance
Considering your gut and nervous system are intimately connected, consuming pesticide-contaminated produce regularly puts unnecessary strain on your body, making it harder for your nervous system to self-regulate and integrate stress effectively.
Here's the good news…
You don't have to go fully organic overnight—or ever—to significantly reduce your exposure. By simply prioritizing organic purchases based on this Dirty Dozen, you can drastically lower your pesticide load, protecting your health without breaking the bank.
If we can't always buy organic, then what?
We get it: not everyone has easy access to affordable organic produce. And that's okay!
Awareness is key.
Knowing which fruits and vegetables carry the most pesticides allows you to strategically invest in organic versions of these items while feeling comfortable selecting conventionally-grown options when necessary.
Here’s where the EWG's complementary list—the "Clean Fifteen"—can also help. These fruits and vegetables consistently test low for pesticides, meaning you can safely purchase their conventional versions to save money.
The Clean Fifteen (lowest in pesticides):
Avocados
Sweet Corn (ideally non-GMO)
Pineapple
Onions
Papaya (ideally non-GMO)
Sweet Peas (frozen)
Asparagus
Honeydew Melon
Kiwi
Cabbage
Mushrooms
Mangoes
Sweet Potatoes
Watermelon
Carrots
These items typically have thicker skins or grow in conditions less reliant on heavy pesticide use, making them safer even when purchased conventionally.
Simple actions you can take today
Now, armed with this information, here are some simple steps you can immediately implement to improve your health and lower your pesticide intake:
1. Prioritize your organic budget
Use your grocery budget wisely by buying organic produce primarily from the Dirty Dozen list. This simple shift dramatically reduces exposure to harmful chemicals without overstretching your finances. Check out Gaining Ground Grocery in Chattanooga, open Wednesday to Saturday from 12-6pm.
2. Explore local farmers markets
In-season, locally-sourced produce often has fewer pesticides, even if not officially certified organic. Visit the Main St. Farmers Market - open rain or shine every Wednesday. Many farmers utilize natural protocols to keep pests away from produce, taking great care to avoid harsh chemicals. Plus, they can directly answer questions about their farming practices. And you're supporting the local economy!
3. Wash produce thoroughly
Regardless of what produce you buy, always wash it thoroughly to reduce surface pesticide residue. A simple homemade produce wash can be highly effective:
1 cup water
1 cup white vinegar
1 tbsp baking soda
Mix and spray on fruits and vegetables, let sit for 5-10 minutes, then rinse.
While this won't remove all pesticides (some penetrate the produce deeply), it's still a valuable step.
4. Peel + trim where possible
If buying organic isn't an option, peel fruits and vegetables to remove much of the pesticide residues. This is particularly useful for items like apples, pears, cucumbers, and carrots—though remember, some nutrients are also in the skins.
Beyond food: understanding the holistic connection
At REV Optimal Living, we’re big believers in empowering you to take action and ownership over your health journey.
With nine years of practice in Chattanooga, we’ve seen the transformations that come from optimizing your nervous system’s ability to integrate stress and maintain balance.
And nutritional stress from pesticides might not seem immediately obvious, but it contributes significantly to your overall toxic load, affecting your body's ability to regulate stress and repair itself.
When your nervous system is consistently overloaded with chemical stressors, it struggles to maintain coherence—your body’s ideal state for healing and regeneration.
Reducing toxic load helps restore coherence, supports your nervous system's resilience, and amplifies the benefits you receive during your whole-body chiropractic sessions at REV.
Small changes, big impact
Remember, small consistent actions lead to massive changes. Simply focusing on buying organic versions of the Dirty Dozen is a manageable way to significantly impact your health without feeling overwhelmed or financially strained.
Eating clean isn't about perfection—it's about consistently making choices that minimize stress on your body, supporting your innate healing capacity. It’s about understanding how the foods we choose directly influence our mental clarity, emotional well-being, and physical health.
By reducing your exposure to pesticides, you’re not only protecting your immediate physical health; you're also supporting your body's innate intelligence, allowing your nervous system to better handle life’s everyday stresses.
This truly embodies our philosophy at REV—empowering your body to function optimally from the inside out.
Ready to take action?
We encourage you to screenshot or save the Dirty Dozen and Clean Fifteen lists, and keep them handy for grocery shopping.
Share this information with your loved ones and community—knowledge is power, and your health is truly priceless.
When you consciously choose cleaner foods, you’re actively contributing to your health, your family's health, and the health of the planet. It's a powerful step toward the vibrant, healthy life you're creating.
Here’s to making informed, empowered choices for a healthier, happier you!
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Disclaimer: This blog is meant for informational & entertainment purposes only, and should not be taken as medical advice. Please consult your healthcare practitioner before making any changes or if you have any questions regarding information provided.
