The Mediterranean diet—one rich in whole foods, healthy fats, and lean proteins—is often cited as the best diet for fertility. But when it comes to these whole foods, should you buy organic produce?
A 2018 JAMA study emphasizes reducing a woman’s pesticide profile; eating organic can support this. The results found that “in a cohort of 325 women undergoing infertility treatment with assisted reproductive technology (ART), intake of high pesticide residue fruits and vegetables was associated with a lower probability of live birth, while low pesticide residue fruit and vegetable intake was not associated with this outcome.”
So, Which Organics Are Good for Me?
Since buying organic foods can be expensive, The Environmental Working Group (EWG), an organization that produces a yearly review of the most pesticide-ridden produce, shares a couple of lists every year to help consumers know which produce is the most pesticide-ridden (The Dirty Dozen) and which have the cleanest pesticide profiles (The Clean 15).
For 2023, The Clean 15 produce that is safe to be purchased conventionally include avocado, sweet corn, pineapple, onions, papayas, sweet frozen peas, asparagus, honeydew melon, kiwi, cabbage, watermelon, mushrooms, mangos, sweet potatoes, and carrots.
Try These Foods While Trying to Conceive
For The Dirty Dozen, where the fruits or veggies often have a thin, porous skin, 95% of the samples contained pesticides in 2023. The EWG recommends organics when buying strawberries, spinach, kale (collards and mustard greens), grapes, peaches, pears, nectarines, apples, bell and hot peppers, cherries, blueberries, and green beans.
Grab your pocket guide at EWG.org.
