Quick answer: Food can carry unwanted chemicals, including pesticide residues, nitrites in processed meats, potassium bromate in some baked goods, synthetic dyes, some artificial sweeteners, BPA from packaging, mycotoxins from moldy foods, and PFAS from some packaging. You can lower exposure by eating mostly whole foods, choosing organic for the most-sprayed produce, and storing food in glass.
Key takeaways
Food can carry everyday exposures such as pesticide residues, nitrates in processed meats, potassium bromate in some baked goods and certain synthetic dyes.
Choosing organic for the most-sprayed produce, limiting processed meats and checking labels for bromated flour are practical steps.
Avoiding heating food in plastic and choosing glass or stainless steel can lower BPA exposure.
What are food-based toxins?
Natural or human-made substances in food that can be harmful at certain exposures. Your liver, kidneys, gut, lungs and skin clear waste from your body every day. A “cleanse” program can’t replace those organs; the goal is to reduce exposures and give them the nutrients, rest and hydration they need. Evidence for commercial cleanse programs is limited.
Pesticide residues
The Environmental Working Group publishes yearly lists of produce with the most and least pesticide residues. Choosing organic for the most-sprayed items, and washing all produce, reduces exposure. Eating plenty of produce is still far healthier than avoiding it.
Nitrates and nitrites
Added to processed meats such as bacon and deli meats. They can form nitrosamines, especially with high-heat cooking. Limit processed meats.
Potassium bromate
Used in some baked goods; classified as possibly carcinogenic. Check labels for “bromated flour.”
Food dyes
Some synthetic dyes are linked with hyperactivity in sensitive children. Natural colorings such as beet and turmeric are alternatives.
Artificial sweeteners
Some may alter the gut microbiome in research. See the gut microbiome.
BPA
Found in some plastics and can linings. Avoid heating food in plastic and choose glass or stainless steel.
Mycotoxins
Toxins from molds on grains, nuts and dried fruit, such as aflatoxin. Store food properly and discard moldy food. Related: mold and mycotoxin support.
Other additives
Other additives include parabens (propylparaben), BHA and BHT preservatives, PFAS in some grease-resistant packaging, and titanium dioxide (some candies).
Practical steps
Eat mostly whole, minimally processed foods, and choose organic for the most-sprayed produce when practical. Drink filtered water, store and reheat food in glass, and support your liver with good nutrition (see supporting your liver naturally).
Healthy aging lens
Lower lifelong exposure to food chemicals may mean less oxidative stress and hormone disruption, both linked to faster aging.
What the research shows
Diet intervention studies have measured how quickly food choices change exposure to common chemicals.
Food packaging and plastic chemicals (Rudel 2011, dietary intervention study). 20 people in five families switched for 3 days to fresh foods not stored in cans or plastic. Urine levels of BPA fell by 66% and of the phthalate DEHP by 53% to 56%, then rose again when they went back to their usual diet. A limitation is the small number of families and the short study, and it measured exposure, not health outcomes.
Organic food and pesticide levels (Hyland 2019, dietary intervention study). 16 adults and children in four US families ate their usual diet and then an organic diet for 6 days. Urine levels of 13 pesticide compounds fell, including a 95% drop for a malathion breakdown product and 61% for a chlorpyrifos breakdown product. A limitation is the small size and that it measured short-term exposure, not long-term health.
Strength of the evidence: These studies show that exposure drops quickly with food choices, but they measured urine levels, not health outcomes, so the long-term benefit is not proven.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have ongoing fatigue, headaches, skin or digestive symptoms, or known exposure to lead, mercury, mold or workplace chemicals. The same is true if you take medications or have liver, kidney or heart conditions and want to try an elimination-support plan, or if you are pregnant or breastfeeding (intensive cleansing protocols are not recommended).
See a medical provider promptly for signs of poisoning such as severe abdominal pain, vomiting, confusion, seizures or trouble breathing, or call Poison Control at 1-800-222-1222.
Want a safe, personalized plan to lower your toxic load?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which food-related exposures matter most for my health concerns?
Which changes around food-related exposures would be the easiest place for me to start?
Are there simple swaps related to food-related exposures that would suit my household and budget?
Would any testing add useful information about food-related exposures for me, or is it reasonable to start with simple swaps?
Frequently asked questions
What is the Dirty Dozen?
A yearly list of produce with the most pesticide residues, published by the Environmental Working Group.
Are processed meats harmful?
Regularly eating processed meats is linked with health risks; limit them.
How do I avoid BPA?
Use glass or stainless steel and avoid heating food in plastic.
Should I take activated charcoal as a cleanse?
No, not routinely. It can block medications and nutrients.
Sources
- Oates L, et al. Reduction in urinary organophosphate pesticide metabolites in adults after a week-long organic diet. Environ Res 2014. PMID: 24769399. https://pubmed.ncbi.nlm.nih.gov/24769399/
- McCann D, et al. Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial. Lancet 2007. PMID: 17825405. https://pubmed.ncbi.nlm.nih.gov/17825405/
- Nigg JT, et al. Meta-analysis of attention-deficit/hyperactivity disorder or attention-deficit/hyperactivity disorder symptoms, restriction diet, and synthetic food color additives. J Am Acad Child Adolesc Psychiatry 2012. PMID: 22176942. https://pmc.ncbi.nlm.nih.gov/articles/PMC4321798/
- Suez J, et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature 2014. PMID: 25231862. https://pubmed.ncbi.nlm.nih.gov/25231862/
- Rudel RA, et al. Food packaging and bisphenol A and bis(2-ethyhexyl) phthalate exposure: findings from a dietary intervention. Environ Health Perspect 2011. PMID: 21450549. https://pmc.ncbi.nlm.nih.gov/articles/PMC3223004/
- NIEHS: Endocrine Disruptors
- NIEHS: PFAS
- National Cancer Institute: Chemicals in Meat Cooked at High Temperatures
- Rudel RA, et al. Food packaging and bisphenol A and bis(2-ethyhexyl) phthalate exposure: findings from a dietary intervention. Environ Health Perspect 2011. PMID: 21450549. https://pubmed.ncbi.nlm.nih.gov/21450549/
- Hyland C, et al. Organic diet intervention significantly reduces urinary pesticide levels in U.S. children and adults. Environ Res 2019. PMID: 30765100. https://pubmed.ncbi.nlm.nih.gov/30765100/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
Free: The 28-Day Reset for Energy and Focus
A simple day-by-day email guide to sleep, movement, food, and daily habits that support healthy aging. It’s free, and you can unsubscribe anytime.
Get the free guide Take the supplement quiz
