Organic food: what it means and how to choose

“Organic” describes how a food was produced: generally without synthetic pesticides and fertilisers, under rules that a certifying body checks. It is a production standard, not a promise about health.

What the evidence says

Reviews comparing organic and conventional food have found few consistent differences in vitamins and minerals. Organic produce tends to carry fewer pesticide residues, although residues on conventional food are usually within legal limits. For most people, eating enough vegetables, fruit, pulses and whole grains matters more than whether they are organic.

If you choose organic

• Ask how the product is certified, and by whom. A word on a label is not the same as certification.
• Buy from sellers who can tell you where the food comes from.
• Prefer fresh, seasonal produce; it is often better value too.
• Wash all fruit and vegetables in safe water, organic or not.
• Spend where it fits your budget: a varied diet is the real priority.

What organic does not mean

• Lower in calories, sugar or salt: an organic biscuit is still a biscuit.
• Safe to store or cook carelessly: food safety rules apply to every food.

This article is general information, not personal advice. If you have a medical condition, are pregnant, or take regular medicine, ask your doctor or a dietitian before making major changes to your diet.

Sources

• Codex Alimentarius. Guidelines for the Production, Processing, Labelling and Marketing of Organically Produced Foods (CXG 32-1999).
• Smith-Spangler C, et al. Are organic foods safer or healthier than conventional alternatives? A systematic review. Annals of Internal Medicine, 2012;157(5):348-366.
• World Health Organization. Healthy diet. Fact sheet, 2020.