Is Organic Food Really Better For You?

Many of us swear by organic food, believing it is healthier, tastier and more nutritious. Others are skeptical of the organic label, wondering if “organic” makes any difference at all. And still others are hit or miss with organic food, buying only certain products depending on their budget and other priorities.

Whatever your approach, it is good to know the truth about the food you buy (and don’t buy). We are here to dispel myths and share facts to help you choose what is right for your health, your family and your wallet.

Setting the Stage

In the U.S., the organic food industry is a $70 billion sector that continues to expand annually. More than a mere label, “organic” is a legal term. Farmers must adhere to strict rules established by the U.S. Department of Agriculture (USDA). For example:

Dairy and meat products must come from animals that eat only organic feed, live in conditions with outdoor access, and do not receive growth hormones or routine antibiotics.
Fruits and vegetables cannot use synthetic fertilizers or pesticides (though natural alternatives are allowed). Farmers rotate crops and focus on cultivating healthy soil.
Ingredients in packaged foods must be at least 95% organic to carry the USDA Organic seal.

Labels Make Shopping Easier

Strict labeling guidelines make it easier to shop for organic food.

USDA Organic Seal — Food meets national organic standards (95%+ organic ingredients).
100% Organic — All ingredients are organic.
“Made with Organic Ingredients” — At least 70% are organic ingredients.
Non-GMO Project Verified — Food does not contain genetically modified ingredients, but it might still be grown with pesticides unless it is also organic.

Is Organic Food Safer?

Organic foods are produced without synthetic pesticides, herbicides, or fertilizers, which means they can reduce your exposure to potentially harmful chemical residues.

So now you know what organic means, and how labels can help you understand what you are putting in your cart. But what about the why behind eating organic food? First, we will look at food safety.

Safety concerns about food often focus on pesticide residue. Pesticides may remain on or in food during the growing process. The term organic does not mean “pesticide-free.” Rather, it refers to specialized kinds of pesticides that occur in nature and are used instead of synthetic pesticides. Organic farmers use these pesticides from natural sources, which typically leave less residue. But that does not necessarily mean organic food is “safer.” Some shoppers reach for organic — not because it is proven safer for everyone, but because it offers extra reassurance for their families. Consult with your physician if you are unsure whether organic foods are a better choice for you.

Regardless of whether you buy organic or non-organic foods, be sure to wash produce thoroughly under running water and peel off any skins, as they may contain residue. In addition to removing any pesticide residue, washing also removes harmful bacteria such as Salmonella and E. coli, which can cause illness.

Is Organic Food More Nutritious Than Non-Organic?

Next, we will consider whether organic food is more nutritious. The answer may surprise you. Scientific studies suggest that organic and non-organic foods are generally similar in nutritional value.

While studies show that the nutritional differences between organic and conventional produce are modest, organic foods often contain slightly higher levels of certain antioxidants and lower levels of pesticide residues and antibiotic-resistant bacteria.

“The organic label tells you more about how the product was farmed than about the food’s nutritional value. Eating an apple, banana, or carrots is a healthy choice, whether they are organic or not.”

Robert Graham, MD, MPH, Chef, Medical Director of Integrative Medicine and Optimal Health at Catholic Health

Dr. Graham adds, “When it comes to choosing where to spend your food dollars, I encourage a balanced, informed approach using the Environmental Working Group’s (EWG) 'Dirty Dozen and Clean Fifteen' lists. The Dirty Dozen includes fruits and vegetables with the highest pesticide residues—like strawberries, spinach, and apples—so buying these organic may make sense. The Clean Fifteen—like avocados, onions, and sweet corn—tend to have minimal pesticide exposure and are safe to buy conventionally.”

Taking a Look at Environmental Impact

From an environmental perspective, organic farming practices promote soil health, biodiversity, and cleaner water, reducing the ecological footprint of food production.

Many people choose organic products for reasons beyond personal health and taste. They do it because organic farming practices are kinder to the environment.

Farming practices protect soil, water and pollinators, such as bees.
Less synthetic pesticide use can benefit farm workers and nearby communities.
Many consumers prefer to support local farmers and sustainable agriculture.

Then again, organic plants are more vulnerable to pests and weeds. That may result in smaller harvests and less efficient use of farmland.

The Bottom Line

Organic food can lower pesticide exposure and support planetary health, but the healthiest diet is one rich in fresh, colorful, minimally processed foods—organic or conventional.

Whether you lean toward organic or are happy with the alternatives, remember: a nutritious, balanced diet is essential to your overall health. Healthy eating is a journey best supported by good information and trusted medical advice. If you are unsure what is right for you, talk with your physician.

How to Shop All-Organic, Without Going All-In

Check ingredient lists. For packaged foods, the percentage of organic ingredients matters (≥ 95% to use the seal).
Organic PLU codes on produce often begin with “9” (versus “3” or “4” for non-organic).
Be cautious with claims like “all natural” or the vague “eco-friendly” — they are not the same as “organic.”
Buy seasonal and local — some small farmers practice organic methods but cannot afford to get certified. Ask them about their practices.
Mix and match. You do not need everything organic. Start with items most prone to pesticide residue. Remember Clean 15 and Dirty Dozen.
Compare prices, shop sales and use reputable organic sources.
Wash and store all foods carefully to maximize taste and minimize your risk of foodborne illness.

Find Care at Catholic Health

Your primary care physician is your best resource for healthier eating and long-term health.

Find a Catholic Health physician near you. Or call 866-MY-LI-DOC (866-695-4362).

October 16, 2025

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