Vegetables and fruit provide vitamins, minerals, antioxidants and fiber- all things our bodies rely on to stay healthy. We have talked a lot about the gut microbiome, and how prebiotics, probiotics & postbiotics influence gut health. But here’s something interesting- plants also have their own internal microbiome. These microbes, known as endophytes, live within fruits and vegetables. While research is still emerging there are indications of them positively influencing our immune system, inflammation and metabolic health.

How our food is grown makes a difference. When we eat foods that contain pesticide residue, it can add to the overall burden our bodies have to process and eliminate. Over time it can affect our metabolism, hormones and energy production.

Each year, the Environmental Working Group (EWG) analyzes pesticide residue on produce. Their latest report analyzed over 54,000 samples across 47 fruits and vegetables, ranking them based on how much and what types of pesticides were found.

The Dirty Dozen list consists of produce with the highest levels and/or the most toxic pesticide residue – after being peeled or scrubbed and then washed. The most frequently detected pesticides are PFAS pesticides. These man-made “forever chemicals” accumulate in our bodies. According to the US Environmental Protection Agency, exposure can be linked to cancer, immune system damage, and thyroid issues.

The Clean Fifteen produce have the lowest levels of pesticide residue. Nearly 60% of these Clean Fifteen had no detectable pesticide residue. It is also important to note that these results are based on USDA produce (i.e. produce grown in the US).

Also important to note – glyphosate, the toxic pesticide found in Roundup, is not included in this testing. The EWG’s testing on glyphosate is separate. Used as a weed-killer and pre-harvest drying agent, glyphosate is found in grains, legumes and foods containing these ingredients (e.g., cereals, bars, crackers, chips, hummus). Glyphosates can disrupt our microbiome, which can be problematic for a variety of reasons. Buying organic reduces exposure, and we are learning more about ways to detox from glyphosate. I’ll share more information on that topic soon.

Think of these lists as a guide. If you’re prioritizing where to spend a little more, the Dirty Dozen is a good place to start. If produce it not clearly labeled, the PLU (product look up) stickers also provide insight.

• 3 or 4 digits – conventionally grown
• 5 digits and starts with a 9 –  organically grown
• 8 digits – GMO (genetically modified)

At the end of the day, consistently eating a wide variety of fruits and vegetables is one of the best things you can do for your health.