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Dirty Dozen Produce
The "Dirty Dozen" is the Environmental Working Group's annual list of the 12 conventionally grown produce items with the highest pesticide residue levels. These include strawberries, spinach, kale, peaches, pears, nectarines, apples, grapes, bell peppers, cherries, blueberries, and green beans. Choosing organic for these items is a practical way to reduce pesticide exposure while breastfeeding.
The Dirty Dozen list is updated annually by the EWG. Importantly: eating any produce — even conventional — is far better than eating none. These fruits and vegetables are vital sources of nutrients for breastfeeding mothers. The Dirty Dozen guidance is about prioritizing organic spending if your budget allows, not avoiding these foods. Thorough washing still removes a meaningful portion of surface residues.
Always confirm with your doctor or lactation consultant before making dietary changes while breastfeeding.
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