Managing Long COVID in the Kitchen: What to Eat (and What to Avoid) (written 02/16/2025) 

When managing Long COVID or post-infection symptoms, the foods you choose can play a powerful role in how you feel each day. The Environmental Working Group (EWG) has just released its updated Dirty Dozen™ and Clean 15™ lists—a guide for choosing produce that supports your health while avoiding harmful pesticide exposure.

Why This Matters for Recovery

Scientists have found a few consistent themes when exploring how Long COVID and post-infection symptoms impact the body—inflammation is key among them. There are underlying drivers of this inflammation, but it is also possible for us to limit it by avoiding additional inflammatory triggers, like toxins. They can make symptoms worse. Choosing the right fruits and vegetables can help lower your body’s toxic burden and support the recovery process. The Dirty Dozen™ identifies produce that is grown with higher levels of pesticides, and you may want to prioritize buying organic. The Clean 15™ highlights foods grown with the least amount of toxicity—great choices when organic isn’t available or affordable.

A Quick Guide for Smarter Shopping

✔️ Choose Organic When Possible: Especially for items on the Dirty Dozen™ list—these are the most pesticide-heavy items.
✔️ The Clean 15™ are lower in toxicity: These are safer to buy conventionally grown items, in case you need to prioritize your organic purchases. 
✔️ Wash and Prep Wisely: A thorough rinse and scrubbing can reduce some pesticide residue (it will not clear out pesticides).

This Year’s Standouts
🍓 Strawberries & Spinach—Still topping the Dirty Dozen™, for these it’s best to buy organic.
🥑 Avocados—Leading the Clean 15™, those are safer to buy non-organic.

By making small, intentional choices in the kitchen, you can help reduce inflammation, support detox pathways, and give your body the best chance at healing. Take small steps to support your health, manage symptoms and feel better.

👉 For the full list, look here  

Warmly,  
Katie & Andrea

PS. Curious about the full Dirty Dozen™ and Clean 15™ lists? Check them out here. These are great to help you make informed choices at the grocery store!