Clean Living Blog

The “Dirty Dozen” is a list of fruits and vegetables, compiled by the Environmental Working Group (EWG), that you should eat organically to minimize your exposure to pesticides. 

By opting for organic versions, you can significantly reduce your exposure to these harmful chemicals while also supporting sustainable farming practices.

Below, you’ll find the “Dirty Dozen” list, alongside the “Clean Fifteen,” which highlights produce with the lowest pesticide residues.

DIRTY DOZEN

1. Strawberries
2. Spinach
3. Kale, Collards, and Mustard Greens
4. Nectarines
5. Apples
6. Grapes
7. Bell Peppers and Hot Peppers
8. Cherries
9. Peaches
10. Pears
11. Celery
12. Tomatoes

CLEAN FIFTEEN

1. Avocados
2. Sweetcorn
3. Pineapple
4. Onions
5. Papaya
6. Sweet Peas (Frozen)
7. Asparagus
8. Honeydew Melon
9. Kiwi
10. Cabbage
11. Mushrooms
12. Mangoes
13. Sweet Potatoes
14. Watermelon 
15. Carrots

While the “Dirty Dozen” list can be alarming for consumers, it’s important to understand the overall benefits of eating fruits and vegetables, regardless of how they’re grown. Research consistently shows that the health advantages of consuming a diet rich in plant-based foods far outweigh the risks associated with pesticide exposure. Still, choosing organic for certain items on the “Dirty Dozen” list offers peace of mind, particularly for those concerned about long-term exposure to chemicals commonly used in conventional farming.

In contrast, the “Clean Fifteen” list includes fruits and vegetables that typically have lower pesticide levels, even when grown conventionally. This makes it easier for budget-conscious shoppers to prioritize which items to buy organic. For example, avocados and sweet corn, which top the list, have thick skins or husks that act as barriers, helping to shield the edible parts of the produce from pesticides.

Additionally, the use of organic farming practices doesn’t just benefit consumers; it also supports environmental health. Organic farming often relies on natural pest control methods, crop rotation, and composting, which can improve soil health, promote biodiversity, and reduce the overall impact of agriculture on ecosystems. By choosing organic options where possible, you’re not only making a choice for your personal health but also contributing to a more sustainable and eco-friendly food system.

Ultimately, whether you decide to buy organic or not, increasing your intake of fresh fruits and vegetables is one of the best decisions you can make for your health. The “Dirty Dozen” and “Clean Fifteen” lists simply offer a guide to help you make more informed choices, ensuring that you get the most nutritional value from your meals while minimizing potential risks.

Here’s a 3-day detox meal plan tailored to be autoimmune-friendly and compliant with functional medicine principles. This plan emphasizes anti-inflammatory, nutrient-dense foods while avoiding common triggers for autoimmune symptoms.

Day 1

Breakfast:

Green Smoothie Bowl

• Ingredients: Spinach, kale, cucumber, green apple, avocado, coconut milk, chia seeds.
• Why: Spinach and kale are rich in vitamins A, C, and K, and have anti-inflammatory properties. Avocado provides healthy fats, and chia seeds offer fiber and omega-3 fatty acids.

Lunch:

Quinoa and Veggie Salad

• Ingredients: Quinoa, mixed greens (arugula, spinach), cherry tomatoes, cucumber, bell peppers, olive oil, lemon juice, fresh herbs (parsley, cilantro).
• Why: Quinoa is a complete protein and gluten-free, suitable for autoimmune diets. Mixed greens and veggies are packed with antioxidants and anti-inflammatory compounds. Olive oil and lemon juice support healthy digestion and provide essential fats.

Dinner:

Baked Salmon with Asparagus and Sweet Potatoes

• Ingredients: Wild-caught salmon, asparagus, sweet potatoes, coconut oil, sea salt, black pepper, fresh dill.
• Why: Salmon is rich in omega-3 fatty acids, which reduce inflammation. Asparagus and sweet potatoes are nutrient-dense, providing vitamins and minerals essential for immune function.

Day 2

Breakfast:

Chia Pudding with Berries

• Ingredients: Chia seeds, almond milk, mixed berries (blueberries, strawberries, raspberries), a dash of cinnamon.
• Why: Chia seeds are high in fiber and omega-3s. Berries are low in sugar and high in antioxidants. Cinnamon has anti-inflammatory properties.

Lunch:

Chicken and Avocado Lettuce Wraps

• Ingredients: Organic chicken breast, avocado, lettuce leaves (butter lettuce or romaine), shredded carrots, purple cabbage, lime juice, fresh cilantro.
• Why: Organic chicken provides lean protein. Avocado offers healthy fats, while the variety of vegetables contributes to a broad spectrum of nutrients and antioxidants.

Dinner:

Zucchini Noodles with Pesto and Grilled Chicken

• Ingredients: Zucchini (spiralized), basil pesto (basil, pine nuts, olive oil, garlic), grilled organic chicken breast, cherry tomatoes.
• Why: Zucchini noodles are a low-carb, nutrient-dense alternative to pasta. Basil pesto contains healthy fats and anti-inflammatory herbs. Grilled chicken adds protein.

Day 3

Breakfast:

Turmeric Smoothie

• Ingredients: Turmeric, ginger, banana, pineapple, coconut milk, a pinch of black pepper.
• Why: Turmeric and ginger are powerful anti-inflammatory agents. Pineapple contains bromelain, which aids digestion. Black pepper enhances the bioavailability of curcumin in turmeric.

Lunch:

Butternut Squash Soup

• Ingredients: Butternut squash, carrots, celery, onion, garlic, coconut milk, turmeric, black pepper, sea salt.
• Why: Butternut squash is high in vitamins A and C. Coconut milk provides healthy fats, and the spices contribute anti-inflammatory benefits.

Dinner:

Turkey and Vegetable Stir-Fry

• Ingredients: Ground turkey, broccoli, bell peppers, snap peas, carrots, coconut aminos (soy sauce alternative), garlic, ginger, sesame oil.
• Why: Ground turkey is a lean protein source. A variety of colorful vegetables ensures a range of vitamins and minerals. Coconut aminos are a gluten-free, soy-free alternative to soy sauce.

Snacks (for all days)

• Sliced Cucumbers with Hummus: Cucumbers are hydrating and low in calories. Hummus provides plant-based protein and healthy fats.
• Apple Slices with Almond Butter: Apples offer fiber and vitamins, while almond butter provides healthy fats and protein.
• Mixed Nuts and Seeds: A mix of almonds, walnuts, and pumpkin seeds offers protein, healthy fats, and important micronutrients.

Functional Medicine Principles:

1. Anti-inflammatory foods: Emphasize foods known to reduce inflammation, such as leafy greens, fatty fish, and turmeric.
2. Nutrient density: Prioritize foods rich in essential vitamins, minerals, and antioxidants to support overall health and immune function.
3. Gut health: Include probiotics (fermented foods) and prebiotics (fiber-rich vegetables) to promote a healthy gut microbiome.
4. Avoiding common triggers: Eliminate foods known to exacerbate autoimmune symptoms, such as gluten, dairy, refined sugars, and processed foods.

This plan aims to support the body’s natural detoxification processes, reduce inflammation, and provide comprehensive nutrition to aid in the management of autoimmune conditions.