The Truth About Pesticides, the Dirty Dozen & PCOS: What Really Matters

Jodie Relf
Jul 21
3 min read

If you’ve ever stumbled across the “Dirty Dozen” and “Clean Fifteen” lists online and wondered, is this something I need to worry about with PCOS?—you’re definitely not alone. It’s easy to get caught up in the headlines. But let’s put the science (and the common sense) back into the conversation.

Should We Worry About Pesticides on Fresh Produce?

Short answer? For the vast majority of us, no. While the Environmental Working Group’s (EWG) Dirty Dozen list highlights which fruits and veg have the most detectable pesticide residues, these levels are almost always far below what’s considered harmful—especially in the UK, where regulations are strict.

Here’s what’s most important:

Less than 1 in 5 UK adults eat their 5-a-day. The risk of not eating enough fruit and veg is much greater than any risk posed by pesticides.
Both organic and conventional produce are safe. Studies repeatedly show that over 99% of fruit and veg—yes, even on the “Dirty Dozen”—have pesticide levels well below safety limits.
Dirty Dozen = Not Risk-Based. The list focuses on the presence of any detectable residue, not on actual health risk. Even trace amounts count toward the score, which toxicologists argue is misleading. Most regulatory agencies, including the USDA and FDA, continue to emphasize that produce in the food supply is overwhelmingly safe.
Unintended Consequences: Alarmist headlines can make people, especially those on a budget, less likely to eat fresh produce at all. Behavioural studies confirm this.

Why Are Pesticides in the Conversation for PCOS?

Some pesticides are “endocrine disruptors”—they can interfere with hormones at high enough exposures. However, evidence for meaningful effects at the very low doses found on UK produce is weak, and the vast majority of research supports the health benefits of eating more plants, not less.

Practical Tips (Without the Panic)

Let’s make this empowering, not overwhelming:

Eat a variety of fruit and veg—however you can afford them. If organic works for you, go for it. If not, conventional is absolutely fine.
Wash all fruits and vegetables before eating or cooking. A quick rinse under running water is enough—no fancy washes needed.
Focus on the big picture: The fibre, antioxidants, vitamins, and minerals in fruit and veg are proven to support hormone health, energy, mood, and more—benefits that far outweigh the hypothetical risk from residues.
Don’t let food rules steal your joy! Guilt and fear are never on the menu in my clinic.

Bottom Line

Pesticides make for catchy headlines, but not eating your fruit and veg is a much bigger health risk—especially for women with PCOS. The best thing you can do for your hormones, your energy, and your long-term health? Eat more plants—full stop.

And if you want to learn how to support your hormones with real food, minus the stress and confusion, the PCOS ReBalance Protocol is here to help.

Awareness is power, not panic. When in doubt, eat the fruit.

References (for the keen beans!)

Winter, C.K. & Katz, J.M. (2011). Journal of Toxicology. Full Text
EFSA (European Food Safety Authority) Residue Reports
USDA Pesticide Data Program Summaries
PAN UK Dirty Dozen 2024 analysis
Harvard T.H. Chan School of Public Health – Fertility & Pesticide Exposure Study
Gore et al., Nature Reviews Endocrinology (2025) [EDCs & Female Reproductive Health]
Food Standards Agency (UK) – UK Government Pesticide Residue Reports