Should You Eat Organic Fruits & Veg?

Walk through any supermarket and you’ll usually find two options: conventional produce and organic produce.

Organic fruit and vegetables often come with a higher price tag, but are they actually better for your health? Do they contain fewer pesticides? And is organic bread really easier to digest?

Let’s take a look at what the evidence says.

What does “organic” actually mean?

Organic farming is a method of food production that avoids most synthetic pesticides and fertilisers, genetically modified organisms (GMOs), growth hormones and routine antibiotics.

Instead, organic farmers rely on practices such as crop rotation, composting and natural pest management to maintain healthy soils and crops.

Organic certification in Australia is regulated through accredited certification bodies, meaning producers must meet strict standards before they can label their products as organic.

Is organic produce more nutritious?

This is one of the biggest reasons people choose organic, but the answer is probably not.

Some studies have found that organic fruit and vegetables contain slightly higher levels of certain antioxidants. However, these differences are generally small and aren’t consistent across all foods.

More importantly, there is no convincing evidence that eating organic foods leads to better health outcomes simply because they’re organic.

The biggest predictor of good health isn’t whether your produce is organic. It’s whether you’re eating enough fruit and vegetables in the first place.

Our advice? Focus on eating more plants, regardless of whether they’re organic or conventionally grown.

Does organic contain fewer pesticides?

Yes.

Organic produce generally contains fewer synthetic pesticide residues than conventionally grown produce.

However, this doesn’t mean conventional produce is unsafe.

In Australia, pesticide residues on food are tightly regulated and routinely monitored. The levels found on fruit and vegetables are typically well below the limits considered safe for human consumption.

Washing fresh produce under running water before eating it is still a good habit, whether it’s organic or conventional.

Is organic better for the environment?

In many ways, yes.

Organic farming can:

• Reduce the use of synthetic pesticides and fertilisers.
• Improve soil health.
• Support biodiversity.
• Reduce chemical runoff into waterways.

However, it’s not quite that simple.

Organic farms often produce lower yields than conventional farms, meaning more land may be needed to grow the same amount of food.

Like many sustainability issues, there are trade offs rather than one perfect solution.

What about glyphosphate?

This is one of the questions we’re hearing more and more.

Some people tell us they can eat bread in Europe without any issues but experience digestive symptoms when eating bread in Australia. Others report feeling better after switching to organic bread.

These experiences are real, but the reason isn’t clear.

Glyphosate is a herbicide used in agriculture, including in Australia. While some countries have different regulations around how and when glyphosate can be used, there is no strong evidence that glyphosate explains why some people tolerate European bread better than Australian bread.

There are many other possible explanations, including:

• Different wheat varieties.
• Longer fermentation used in traditional sourdough breads.
• Differences in processing methods.
• Overall dietary patterns while travelling.

More research is needed before we can draw firm conclusions.

If you’ve noticed you feel better eating a particular type of bread, it’s worth discussing this with an Accredited Practising Dietitian or your GP to help work out what might be contributing to your symptoms.

Is organic worth the extra money?

It depends on your priorities and your budget.

If buying organic is important to you and it’s affordable, there’s nothing wrong with choosing it.

But if the higher price means you’ll buy less fruit and vegetables overall, we’d much rather you choose conventional produce.

The health benefits of eating plenty of fruit and vegetables far outweigh any potential benefits of choosing organic.

A few ways to shop smarter

If you’re looking to eat well without blowing the grocery budget, consider these tips:

• Buy seasonal fruit and vegetables.
• Shop locally where possible.
• Wash all fresh produce before eating.
• Freeze extra fruit and vegetables to reduce waste.
• If you choose organic, prioritise foods you eat regularly rather than feeling like everything has to be organic.

Our Verdict

Organic fruit and vegetables can be a great choice if they fit your budget and align with your values.

They generally contain fewer pesticide residues and may offer environmental benefits.

However, current evidence doesn’t show that organic produce is substantially more nutritious or that it’s essential for good health.

Our advice is simple:

Don’t let the cost of organic food stop you from eating fruit and vegetables.

Whether they’re organic or conventional, filling your plate with plenty of colourful produce is one of the best things you can do for your long term health.

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Notes

• For healthy recipes, check out The Biting Truth Cookbook.
• Follow us on Instagram for nutrition advice and recipe ideas.