The UK Dirty Dozen: What It Means and How to Use It When Shopping

Every year, Pesticide Action Network UK (PAN UK) looks at the government’s food testing data to see which fruits and vegetables are most likely to contain multiple pesticide residues. These are often called “pesticide cocktails” - and they matter because safety limits are set for single chemicals, not combinations. When residues mix, their effects on our bodies can add up in ways we’re only just beginning to understand.

This is where the Dirty Dozen comes in.

It isn’t about creating fear or telling you to avoid certain foods. It’s simply a tool to help you make more informed choices - especially if you want to reduce your exposure to pesticides without having to buy everything organic.

So, what’s actually on the UK Dirty Dozen?

The list changes slightly each year depending on what’s tested, but the same foods often show up again and again - especially soft fruits and salad greens. Here are the main items that typically rank highest for multiple residues, in order of their ranking:

• Grapefruit

• Grapes

• Limes

• Bananas

• Peppers

• Melon

• Beans

• Chilli Peppers

• Mushrooms

• Broccoli

• Aubergine

• Beans/lentils (dried)

  
  

It is worth noting that in previous years, berries, leaves (including spinach and lettuce), tomatoes and even bread have shown up on the list.

All of the above foods are where choosing organic can make more of a difference.

What the Dirty Dozen doesn’t mean

This is really important:

• It doesn’t mean these foods are “bad.”

• It doesn’t mean you should avoid fruit and veg.

• It doesn’t mean conventional produce is dangerous.

  
  

Fruit and vegetables - organic or not - are some of the most nutrient-dense foods available to us. They’re rich in vitamins, minerals, fibre, antioxidants and plant compounds that support everything from gut health to hormone balance.

So please don’t stop eating them.

Instead, think of the Dirty Dozen as a guideline for making smarter swaps when you want to minimise pesticide exposure.

Simple, realistic swaps you can make

1. Prioritise organic for the “Dirty Dozen” items

Start with the foods you and your family eat often - for many people this might be apples, berries, and salad greens.

2. Use a bicarbonate of soda wash

A 12-15 minute soak in a bicarb solution can help remove surface residues. This is an easy, affordable step that makes a difference, backed up by research. A 2017 study highlighted that baking soda removed up to 96% of surface pesticides from fruit and vegetables. Read more here.

3. Try frozen organic

Often cheaper, just as nutritious and great for smoothies, berries and greens. Shop at Pack’d for 25% off (new customers only, minimum spend £40) - use my code JEN25 here

4. Buy seasonal

Organic produce tends to be more affordable when it’s in season and abundant.

5. Support local growers

Farm shops and veg box schemes can offer organic or low-spray produce that hasn’t travelled far. I love Riverford - save £15 on your first order using my link

A balanced way to look at it

🤍 You don’t need to overhaul everything.

🤍 You don’t need to buy 100% organic.

🤍 You don’t need to feel guilty if you don’t.

Nutrition isn’t about perfection - it’s about making small, sustainable changes that fit your life. The Dirty Dozen simply helps you decide where organic might be worth prioritising so you can shop more confidently and feel good about the choices you’re making.