At Rejuv Wellness®, we believe that food is medicine, but not all produce is equal.
Key Takeaways
- Each year the Environmental Working Group ranks fruit and vegetables by pesticide-residue scores. The same twelve crops make the 2026 Dirty Dozen, with leafy greens now taking the top two places.
- This year's new concern is PFAS pesticides, often called "forever chemicals", which turned up on most Dirty Dozen samples. Detection isn't the same as harm, and the rankings rest on US testing, so they're a guide rather than a verdict on local produce.
- Washing, scrubbing and peeling may help reduce surface residues, and a bicarbonate of soda soak has been studied on apples.
- If you can't buy everything organic, prioritise organic for the Dirty Dozen foods you eat most often, and choose conventional from the Clean Fifteen.
- Fruit and vegetables are worth eating whether they're organic or not. The aim is informed choices, not eliminating every trace of exposure.
The 2026 Dirty Dozen
Each year, the Environmental Working Group (EWG) releases its Dirty Dozen list, identifying the twelve fruits and vegetables with the highest pesticide-residue scores based on US testing, including produce that has already been washed or peeled.¹ Whether you're focused on hormonal balance, gut health, healthy ageing or simply reducing unnecessary chemical exposure, understanding which foods to prioritise organically can help you make more informed decisions. And in 2026, there's an important new concern: PFAS pesticides, often referred to as "forever chemicals".
According to EWG's latest Shopper's Guide, released on 24 March 2026, these twelve fruits and vegetables had the highest pesticide-residue scores:¹
- Spinach (I'd also steer clear of leaves sold in plastic bags where you can, because of potential microplastic contact)
- Kale, collard and mustard greens
- Strawberries
- Grapes
- Nectarines
- Peaches
- Cherries
- Apples
- Blackberries
- Pears
- Potatoes
- Blueberries
What's Changed Since 2025?
Although the same twelve foods remain on the list, their rankings have shifted. Leafy greens now occupy the top two positions, while strawberries have moved to third place. Nectarines have moved above peaches, apples above pears, and potatoes above blueberries. Also worth noting: Green beans, bell peppers and hot peppers continue to be highlighted by EWG because of their pesticide-toxicity scores. If you'd like to compare, here's what the 2025 Dirty Dozen looked like.
Why Are These Considered “Dirty”?
EWG's 2026 findings reveal some interesting statistics:¹
- 96% of Dirty Dozen samples contained detectable pesticide residues.
- 203 different pesticides were detected across the twelve crops.
- 63% of Dirty Dozen samples contained PFAS pesticides.
- Most of these crops had an average of four or more pesticide residues per sample.
Pesticide detection doesn't automatically mean a food is unsafe. Actual risk depends on the chemical, its concentration and the amount consumed. Nevertheless, these findings can help consumers who want to minimise dietary pesticide exposure.
The 2026 Concern: PFAS Pesticides
One of the most notable developments in this year's report is EWG's focus on PFAS pesticides. PFAS is a broad category of chemicals, some of which are highly persistent in the environment. The fungicide fludioxonil was the most frequently detected pesticide in the 2026 analysis, appearing in approximately 14% of all produce samples tested. Three of the ten most commonly detected pesticides met the chemical definition of PFAS.¹
Not all PFAS chemicals have the same persistence or health effects, and research continues into the implications of these particular pesticide residues. However, their presence reinforces the importance of understanding what is used in modern food production.
A Global Perspective On Pesticides
Although the Dirty Dozen and Clean Fifteen lists are based on American produce, they can still provide useful context for consumers in the UK, Europe, Australia and South Africa. Agricultural practices, approved pesticides and residue levels vary between countries. Therefore, the American rankings should not be considered definitive measurements of locally grown produce.
The bigger issue is understanding cumulative dietary exposure to different pesticide residues over time. Researchers continue to investigate how repeated exposure and combinations of chemicals may affect human health. At Rejuv Wellness®, we believe in taking a balanced, proactive approach: choosing high-quality foods, buying organic where practical and supporting the body's normal protective processes through good nutrition and healthy daily habits.
Hacks To Reduce Pesticide Residues (Updated For 2026)
I understand that the Dirty Dozen list might feel overwhelming, but I'm certainly not suggesting you avoid these nutrient-dense fruits and vegetables altogether. Instead, consider these practical ways to reduce your exposure.
Eating plenty of fruit and vegetables remains one of the most important things you can do for your health.
1. Wash Your Produce Thoroughly
Start by soaking fresh fruit and vegetables in your kitchen sink with 1/2 cup of vinegar for 3-5 minutes. If you have time you can gently rub their surfaces too. For firmer produce, such as apples, potatoes and cucumbers, use a clean produce brush.² This may help remove dirt, bacteria and certain surface pesticide residues.
2. Consider Bicarbonate Of Soda For Suitable Produce
To take this one step further, research suggests that a bicarbonate of soda solution can help remove certain surface pesticide residues from apples. In one laboratory study, a solution containing approximately 10 g of bicarbonate of soda per litre of water removed two tested pesticides from the apple surface more effectively than plain water.³
3. What About Ozone Cleaning?
For those interested in additional produce-cleaning technologies, ozone water treatment is another method that has been studied for reducing certain contaminants. I have previously used the Therasage Ozone Bubbler as part of my produce-cleaning routine.
Ozone-based treatment is used in some food-processing applications, but the effectiveness of individual domestic devices depends on ozone concentration, contact time and the type of produce. If you are interested in the technology, you can explore the manufacturer's information at Therasage. Use discount code REJUV for 10% off.
4. Choose Organic Where It Counts
If buying everything organic isn't practical, use the Dirty Dozen list to help prioritise your spending. I would particularly focus on organic options for foods you eat regularly, particularly if you eat the skin, such as:
- Strawberries
- Spinach
- Kale
- Grapes
- Apples
- Blueberries
Organic produce can still contain pesticide residues, but choosing organic may reduce exposure to certain synthetic pesticides. Remember, conventional fruit and vegetables are still nutritious and worth eating, but if they're not organic, try to peel the skin. Even if I get organic cucumber, for example, and they've shrink-wrapped it in plastic, I still peel the cucumber (I am still baffled as to why organic companies still do this!).
The 2026 Clean Fifteen: Lower-Residue Produce Choices
The Clean Fifteen identifies the fruits and vegetables with the lowest pesticide-residue scores in EWG's 2026 analysis.¹
- Pineapple
- Sweetcorn (fresh or frozen)
- Avocados
- Papaya
- Onions
- Sweet peas (frozen)
- Asparagus
- Cabbage
- Cauliflower
- Watermelon
- Mangoes
- Bananas
- Carrots
- Mushrooms
- Kiwi
The Encouraging News?
- Nearly 60% of Clean Fifteen samples had no detectable pesticide residues.
- Only 16% contained two or more pesticide residues.
- Pineapple, sweetcorn and avocados remain among the lowest-ranked foods for pesticide residues.¹
This makes the Clean Fifteen a useful starting point when deciding where you might save money by buying conventionally grown produce. For a way to put them to work, try my Clean 15 superfood salad.
Smart Strategy: When To Buy Organic
- Prioritise organic: Dirty Dozen produce. May reduce exposure to certain pesticide residues.
- Conventional is a practical option: Clean Fifteen produce. Generally lower pesticide-residue scores in US testing.
- Either is beneficial: All fruits and vegetables. Eating a varied, plant-rich diet remains the priority.
My Expert Insight
At Rejuv Wellness®, we look at environmental exposure as one part of a much bigger wellness picture. Our liver, kidneys and digestive system work continuously to process and eliminate substances the body no longer needs. Rather than becoming fearful of individual foods, I believe in focusing on simple, sustainable changes that support these natural processes.
Choosing organic produce where practical, eating a diverse range of plants, staying hydrated and reducing unnecessary chemical exposures are all sensible steps. I explore this further in Step 2 of my seasonal cleanse series on supporting your whole detox system, and you'll find more ideas in my guide to simple home upgrades for environmental health.
The goal isn't to eliminate every trace of exposure. It's to make informed choices that support long-term health without compromising nutrition.
How To Support Your Body Beyond The Basket
Some of the foods featured on the Dirty Dozen list, including spinach, kale, apples and blueberries, are also rich in vitamins, fibre and plant compounds. Rather than eliminating them, continue to enjoy them as part of a varied, balanced diet.
At Rejuv Wellness®, we also offer nutritional products designed to complement healthy lifestyle habits and to help support the body's response to environmental toxic load:
If you're looking to take a more comprehensive approach to nutrition and everyday environmental exposures, explore our Rejuv® Detox Pack. Designed around the seven pillars of wellness, it brings together nutritional products and lifestyle guidance to complement a balanced wellness routine.
Where To Start
If the Dirty Dozen has you looking at your fruit bowl differently, a sensible first step is to pick the two or three foods on the list that you eat most often and start there. Whether that means buying them organic, washing them properly or peeling where you can, a small change you'll keep beats a perfect plan you won't.
Not sure where to start? Take our free Rejuv Wellness Profile and discover how to build a wellness routine tailored to your goals. It's offered as clarity rather than correction, so you can see where to focus first.
You don't need to do everything at once. You need the right starting point.
References
- Environmental Working Group. EWG's 2026 Shopper's Guide to Pesticides in Produce. 24 March 2026. https://www.ewg.org/foodnews/summary.php
- US Food and Drug Administration. Selecting and Serving Produce Safely. https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely
- Yang T, Doherty J, Zhao B, Kinchla AJ, Clark JM, He L. Effectiveness of commercial and homemade washing agents in removing pesticide residues on and in apples. Journal of Agricultural and Food Chemistry. 2017;65(44):9744-9752. https://pubmed.ncbi.nlm.nih.gov/29067814/
