Do You Have to Wash Fruit and Vegetables?

When it comes to fruits and vegetables, we all know the drill: rinse, scrub, and dry before you eat. Washing your produce might feel unnecessary, especially when you’re eager to bite into that sun-ripened peach, or to slice up fresh bell peppers. But consider that food safety experts see it as a crucial step.

Here’s everything to know about washing your produce, and when it’s particularly important. 

Why wash your fruits and vegetables?

Fruits and vegetables undergo a long journey before they make it to your plate. From being grown in soil to harvest, packing, transport, and storage, they encounter all kinds of things, including dirt, bacteria, pesticides, and even traces of animal waste.

And, do you really believe everyone who handles your produce, whether the farmer, packer, or a fellow shopper who just squeezed 10 nectarines to find the “perfect” one, washes their hands every time? 

“Washing produce helps remove dirt, bacteria, pesticides, and other residues that could make people sick,” says Dr. Darin Detwiler, professor of food policy and food safety at Northeastern University, and the author of Food Safety: Past, Present, and Predictions. “Even if something looks clean, you can’t see harmful germs like E. coli or salmonella.” 

Norovirus, the leading cause of foodborne illness outbreaks in the United States, can be found on produce as well. Exposure can lead to severe illness, according to the World Health Organization. “[This] can lead to diarrhea, vomiting, or worse, especially for children, older adults, pregnant people, and anyone with a weakened immune system,” says Detweiler.

Studies confirm that washing produce is an effective way to reduce harmful microbes that can cause illness. For example, data published in the Journal of Applied Microbiology showed that running tap water over fresh produce reduced the amount of murine norovirus-1 on their surface, particularly for foods which are eaten raw.

A study published in Foods, which compared methods for removing pesticide residues from five leafy vegetables (lettuce, perilla leaves, spinach, crown daisy, and ssamchoo), found that washing these foods with running water reduced pesticide residues by up to 77%.

Washing produce may not eliminate every potential contaminant, but it substantially lowers the risk of ingesting bacteria or pesticide residue.  

What are the risks of not washing your produce? 

Skipping the rinse may seem harmless, especially if you believe that your produce looks clean. But unwashed fruits and vegetables can hide an array of health hazards. Eating unwashed produce significantly increases the risk of ingesting harmful pathogens. The Center for Disease Control and Prevention (CDC) reports that nearly half of foodborne illnesses in the U.S. are caused by the consumption of contaminated vegetables or fruits.

Some of the most common risks include:

• Foodborne illnesses: Pathogens like salmonella, E. coli, and listeria can adhere to raw produce. Even a tiny amount can lead to serious gastrointestinal issues or more severe infections.
• Pesticide exposure: Produce can carry pesticide and/or herbicide residues used during the farming process. These residues, though often in small amounts, can sometimes pose health risks if consumed, including potential risks to the nervous and endocrine systems.
• Dirt and debris: Beyond invisible contaminants, unwashed produce often carries visible dirt, sand, or even small insects, things you probably don’t want to ingest.

What produce is the most important to wash?

While it’s a good idea to wash all fruits and vegetables (including organic) following this step-by-step guide, certain produce should be more thoroughly washed. 

Leafy greens

Spinach, lettuce, kale, and others are prone to harbor dirt, bacteria, and residues. Because they have so many layers, it’s essential to rinse and separate the leaves to reach any hidden debris. “Bacteria can hide in folds and crevices,” says Detweiler.

Berries

Strawberries, blueberries, raspberries, and other soft fruits often hide dirt and pesticide residues. And their delicate skins mean they can’t be scrubbed. It’s crucial to rinse them gently under cool running water. To prevent spoilage, wash them just before eating. Detweiler says to avoid soaking them.

Root vegetables

Carrots, potatoes, and radishes often come with soil still clung to them. Give them a good scrub under water (or you can peel them) to ensure you don’t consume harmful microbes.

Fruits with edible skins

Apples, pears, peaches, and plums need to be rinsed to remove contaminants.

Produce with crevices

Broccoli and cauliflower have lots of nooks and crannies where dirt and tiny insects can hide, so they benefit from an extra-thorough wash.

Cantaloupes and melons

“The rough rind traps dirt and germs, which can transfer inside when you cut it,” says Detweiler. Scrub the outside with a clean brush under running water before cutting into these fruits. Detweiler also recommends eating them all at once and not keeping leftovers. That’s when pathogens grow very quickly in cantaloupe.

Sprouts

Raw sprouts like alfalfa and bean sprouts can harbor pathogens like salmonella and E. coli. Rinse them well. You may consider cooking them if you’re in a high-risk group, says Detweiler. 

Is vinegar effective?

“Berries can also be briefly submerged in a diluted solution of vinegar and water,” says Bryan Quoc Le, PhD, a food scientist, food industry consultant, and author of the book, 150 Food Science Questions Answered.

Vinegar can help remove dirt, bacteria, and traces of pesticides that may be present. But “it has limited effectiveness against fungal pathogens,” says Richard Kim, PhD, a plant pathology expert and director of pathology at RipeLocker. 

The FDA does not recommend washing fruits and vegetables with soap, detergent, or commercial produce wash. Produce is porous and could absorb these products, even with thorough rinsing.

Simply rinse your produce with water (or a combination of water and vinegar), and enjoy the fruits of the season.