2024's Dirty Dozen And Clean Fifteen — The Safest Fruit And Veg To Eat When Pregnant

Minimising exposure to pesticides and fertilisers is important, especially during pregnancy, as toxicity from pesticides and fertilisers (such as glyphosate) can impair the function of the liver and gut, as well as reduce the body’s ability to absorb beneficial nutrients, especially minerals like calcium, iron, magnesium and zinc, from your diet.

Furthermore, prenatal pesticide exposure can interfere with hormone levels in the body and may alter reproductive development in utero. It can also be harmful to the baby’s developing brain.  

While it’s difficult to avoid exposure to pesticides entirely, you can take steps to minimise it. 

Choosing foods grown organically or are spray-free is a great first step. If buying organic produce all the time isn't possible, consider choosing organic produce depending on the amount of pesticide residue. The Environmental Working Group (EWG) publishes an annual list of the fruits and vegetables which have the most pesticides and which have the least.

"Since the Clean 15 are low in pesticide residue—whether it's because they have a peel or simply the way they were produced—those can be bought conventional with low risk," researcher and toxicologist Alexis Temkin, Ph.D explains. This is helpful if you don't have access or the financial means to purchase organic foods all the time.

So, which fruits and veggies make up that lower risk list?

The Clean 15 

1. Avocados

2. Sweet corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet Peas

7. Asparagus

8. Honeydew Melon

9. Kiwi

10. Cabbage

11. Mushrooms

12. Mangoes

13. Sweet Potatoes

14. Watermelon

15. Carrots

What's so bad about pesticides, especially during pregnancy?

"Pesticides are designed to kill unwanted organisms, like weeds, so they're naturally designed to have a toxic effect," Temkin said. "And research has shown, when you're exposed to chronic low doses of mixtures of pesticides, it can produce adverse health effects." 

That being said, "The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure," EWG wrote on their website. So, while the next list is something to be mindful of when shopping, don't let it deter you from shopping conventionally grown produce if that's your only option. 

The Dirty Dozen

1. Strawberries

2. Spinach

3. Kale, Collard and Mustard Greens

4. Grapes

5. Peaches

6. Pears

7. Nectarines

8. Apples

9. Capsicum and chillies (Bell and Hot Peppers)

10. Cherries

11. Blueberries

12. Green Beans