8 Foods You Don't Need to Buy Organic, According to Dietitians

Many shoppers choose organic foods for a variety of reasons, including concerns about pesticide exposure, support for certain farming practices, or environmental considerations. But while organic foods can be a great option, nutrition experts say they aren't necessary for every item in your grocery cart if your primary goal is supporting your health. When purchased strategically, plenty of conventionally grown foods can be part of a healthy diet.

Since organic options can be pricey and less available for some, rather than focusing on whether every purchase is organic, experts recommend prioritizing an overall eating pattern rich in fruits, vegetables, whole grains, and other nutritious foods. Here are eight foods registered dietitians say you can feel good about buying in their conventional forms.

Bananas

One of the most commonly cited examples of a food that doesn't need to be organic is the ever-popular banana. According to Kaitlyn Hempfling, RDN, CDN, bananas are included in the Environmental Working Group's (EWG) "Clean Fifteen" list, which highlights produce that tends to have lower pesticide residues. Their thick peel acts as a natural barrier, helping protect the edible fruit inside.

Avocados

Like bananas, avocados have a thick outer skin that isn't consumed. Because the flesh is protected by the peel, pesticide residues found on the edible portion tend to be lower, making conventional avocados a budget-friendly choice.

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Pineapple

The tough rind of the pineapple is a reason dietitians are comfortable recommending conventional versions. Since the outer layer is discarded before eating, exposure to pesticide residues on the edible fruit is generally lower.

Onions

Onions are frequently included in studies among produce items with relatively low pesticide residues. The papery outer layers are removed before consumption, helping reduce exposure.

Kiwi

Another fruit that frequently appears on lists of produce with lower pesticide levels is the kiwi. Although some people eat the skin, which is a good source of fiber, most remove it or avoid it, further limiting exposure.

Carrots

Not every produce item with edible skin automatically needs to be organic. There are some surprises, like carrots, says Hempfling, adding it is "completely reasonable to buy conventional carrots."

Cauliflower

Cauliflower is another vegetable experts say shoppers generally don't need to prioritize buying organic. Even though it's eaten whole, pesticide residues tend to be relatively low compared to many other produce items.

Whole Grains

When it comes to pantry staples, some dietitians say shoppers shouldn't feel pressured to spend extra on organic versions of grains. They assert that conventional grains are fine and also a good way to save on grocery shopping. "Organic grains can be very expensive," says Adiana Castro, MS, RD. "I would focus on choosing whole grains over refined grains rather than organic over conventional grains. Whole grains will have a bigger impact on health than the difference between organic and conventional grains."

In other words, choosing brown rice over white rice or whole-wheat bread over refined white bread may be a more meaningful nutrition upgrade than choosing organic.

Why Nutrition Experts Focus on Overall Eating Patterns

If you are buying organic solely for personal health, research suggests organic foods can reduce pesticide exposure, but experts say that doesn't automatically translate into better health outcomes.

"The evidence is a lot less sexy than the marketing," says Abbey Sharp, RD. "Organic foods can reduce exposure to pesticide residues, and in some studies, organic produce has lower pesticide contamination. But when we look at actual hard health outcomes, the research doesn’t suggest that going organic makes you healthier than eating conventionally grown foods.

Sharp also points out that organic foods are not consistently higher in the nutrients most people need more of, such as fiber, protein, calcium, iron, potassium, and vitamin D.

Most importantly, she says, don't let organic labels discourage you from buying nutritious foods. "My advice is not to let the quest for 'perfection' be the enemy of good nutrition," Sharp says. "Conventional produce is still highly nutritious, and absolutely very much worth eating."

When Organic May Be Worth Considering

While many foods don't need to be purchased organic, there are situations where paying extra may make sense.

Dietitians often suggest considering organic options for produce eaten with the skin on or that consistently ranks higher in pesticide residues. Examples include:

• Berries
• Apples
• Grapes
• Spinach
• Kale
• Potatoes

How you eat the food can make a difference. Many of the foods on EWG's "Dirty Dozen" list tend to have higher pesticide residues, thinner skins, or are eaten whole, which means there's less protection from pesticide exposure, says Hempfling.

Some families may also choose organic foods during pregnancy or for young children as a precautionary measure to reduce pesticide exposure, notes Cara Rosenbloom, RD. However, she emphasizes that organic foods are not required for good health. "The strongest predictor of health is not whether foods are organic, but whether your eating pattern is rich in fruits, vegetables, whole grains, protein foods, and other minimally processed foods," Rosenbloom says.

The Real Impact

If your primary reason for buying organic is to support your health, you don't need to buy every food organic to eat a healthy diet. Dietitians say conventional bananas, avocados, pineapples, onions, kiwi, carrots, cauliflower, and many pantry staples are perfectly good choices.

If your budget is limited, focus on eating more fruits and vegetables overall. Whether they're organic or conventional, consistently eating nutrient-rich foods will have a much bigger impact on your health than chasing an organic label.