Study finds common produce contains pesticides- 7 effective ways to prevent them from entering your body

Eating fresh fruits and vegetables is essential for good health- but what if your daily produce comes with a hidden cost? A new study published in the International Journal of Hygiene and Environmental Health has revealed that people who consume more fruits and vegetables with high pesticide residues tend to have significantly higher pesticide levels in their urine.

Conducted by the Environmental Working Group (EWG), the research compared USDA data on contaminated produce with CDC’s national health surveys and found a clear link between diet and pesticide exposure. Experts warn that chronic exposure to multiple pesticides, even at low levels, may increase the risk of cancer, hormonal imbalance, and developmental problems, especially among children and pregnant women.

The findings serve as a reminder that while fruits and vegetables are vital, taking simple steps to reduce pesticide intake can make a real difference. Here are seven effective ways to prevent pesticides from entering your body — without giving up the foods you love.

Wash your produce thoroughly

Always rinse fruits and vegetables under running water for 15–20 seconds. Use your hands to gently rub the surface or a clean vegetable brush for firm produce like cucumbers and potatoes. Avoid using soap or bleach- clean water is enough to remove a large portion of surface pesticides.

Peel or trim when possible

Peeling fruits like apples, pears, and cucumbers or removing the outer leaves of lettuce and cabbage can significantly reduce residue. Even if you plan to peel, wash them first to prevent transferring chemicals from the surface to the flesh.

Choose organic when you can

Organic produce is less likely to contain synthetic pesticide residues. If buying organic everything isn’t realistic, prioritize organic versions of the EWG’s “Dirty Dozen” (like spinach, strawberries, and kale) and choose conventional options from the “Clean Fifteen.”

Soak in a baking soda solution

A simple soak can help remove more pesticide residues. Mix two teaspoons of baking soda in a bowl of water and soak produce for 10–15 minutes before rinsing. Studies suggest this method may be more effective than water alone.

Eat a variety of fruits and vegetables

Rotating your diet helps reduce the buildup of any one pesticide. Different crops are treated with different chemicals, so variety minimizes consistent exposure to the same compounds.

Buy local or seasonal produce

Local and seasonal fruits and vegetables often have lower pesticide loads since they spend less time in storage and transit. Farmers’ markets and community-supported agriculture (CSA) programs are good places to find fresher, cleaner produce.

Strengthen your body’s detox systems

A diet rich in antioxidants- think berries, leafy greens, garlic, and turmeric- can support your liver and help flush out toxins naturally. Staying hydrated and eating fiber-rich foods also aid the body’s natural detoxification process.