How to Start Eating Organic and GMO-Free?
A beginner’s guide to organic and GMO-free eating, with a budget-friendly shopping guide to help you make informed, balanced, and stress-free choices.
If you have found yourself wondering whether you should be eating organic or avoid GMO food, you are not alone. At the dawn of our wellness journey, we begin to care more about what we put in our bodies. So, it’s only natural to want to make the best, healthiest choices. But with so much confusing (and sometimes fear-based) information out there, it can quickly feel overwhelming.
This guide was written to help you feel informed, not paranoid. Because here’s the truth: eating well isn't about perfection or rigid rules. It’s about intention, awareness, and making choices that support your wellness, not stress you out. Whether you're just starting your journey into natural living or simply curious about healthy eating, this beginner-friendly guide will walk you through the basics of organic foods, GMOs, and how to navigate it all in a way that’s doable, uncomplicated, and gentle on your mind (and your budget).
1. What is the Difference Between Organic, Conventional, and GMO Foods?
What is Organic Food?
Organic means “inherent to life” and “favourable to life”. Therefore, organic farming is an agricultural system that respects the cycles of nature and living organism by producing food without the use of:
Synthetic pesticides and herbicides;
Chemical fertilizers;
Antibiotics;
Growth hormones;
Irradiation (a food preservation system using radiation energy);
GMOs (depending on your country).
Organic farmers are subject to a strict set of qualifications in order to earn their organic label (and maintain it). Dictating the methods and substances they are allowed or not to use. However, organic farmers are allowed to use certain approved natural or plant-based pesticides in their organic food production.
What is Conventional Food?
Conventional farming is the opposite of organic farming. It is an agricultural system that has a productivity philosophy, focusing strongly on yields and efficiency. Therefore, not necessarily respecting natural rhythms in order to boost production and be more cost-effective.
They use substances and methods to boost their production, such as: synthetic herbicides, pesticides and fertilizers, growth hormones, antibiotics, and (in some cases but not systematically) GMOs. Conventional farming may also use synthetic preservatives, waxes, and post-harvest treatments (like irradiation) to exterminate potential disease-causing organisms and pests, ensuring a longer shelf life.
What are GMOs?
The acronym GMO stems from Genetically Modified Organism. A GMO is a living organism (a plant, animal, or microorganism) whose DNA has been altered using genetic engineering, allowing to either:
Tone down or remove certain naturally occurring features deemed undesirable;
Enhance some naturally existing traits deemed not performing enough;
Introduce new traits, such as resistance to pests, disease, or herbicides, that wouldn’t occur naturally.
2. What Are the Benefits of Eating Organic and GMO-Free?
As you begin your wellness journey, you may wonder, “Does choosing organic or GMO-free food really matter?”. While adopting healthier habits it’s not about being perfect, these choices can make a meaningful difference for your health, the planet, and even the quality of your food. Here are a few key benefits of choosing organic:
Healthier Soil & Crops
Organic farming nurtures the soil naturally, using things such as compost, green manure, seaweed, bone meal or rock minerals rather than synthetic fertilizers. These practices support biodiversity and a richer microbial life in the soil, which some research suggests may even lead to more nutrient-dense crops.
For example, a meta-analysis published in the British Journal of Nutrition (2014) found that organic produce tends to have higher levels of antioxidants compared to conventionally grown alternatives. You may find a summary of that study in this article from Cambridge Core Blog helpful.
Organic farming also relies on practices like crop rotation and polyculture (growing different crops together), which help prevent soil depletion and pest imbalances, without needing chemicals to fix problems later. This creates a more harmonious, long-term relationship with the land.
Nutritional Advantages of Organic Food
Organic farming methods do more than protect the environment, they also support the nutritional quality of the food. By enriching the soil naturally and avoiding synthetic substances, organic crops often contain more of the nutrients our bodies need.
While some sources claim that there's insufficient evidence to say that organic foods are more nutritious than conventional ones, many studies suggest otherwise. Research has found that organically grown produce tends to be richer in antioxidants like polyphenols and salicylic acid, as well as essential minerals such as iron and magnesium. It's also significantly lower in nitrates, which, in excess, may pose health risks.
An analysis conducted in France, which sampled organic vegetables from markets and cooperatives, provided compelling empirical evidence of the higher nutritional content in organic vegetables, compared to conventional ones:
Total Amino Acids: +12%
Essential Amino Acids: +35%
Phosphorus: +6%
Potassium: +13%
Calcium: +56%
Magnesium: +49%
Iron: +290%
Copper: +34%
Manganese: +28%
Nitrates: –69%
Source: Lairon, D. et al., Groupe de Recherche en Agriculture Biologique (GRAB).
Better for the Animals & the Planet
When it comes to animal products, organic farming practices place much more emphasis on animal welfare and environmental care. While conventional methods often involve overcrowded, stressful, and unsanitary conditions, organic standards require animals to be raised with access to fresh air, outdoor grazing, and space to move freely. They are fed organic, species-appropriate diets and treated with care, avoiding routine antibiotics or growth hormones.
Choosing organic animal-based products also helps limit your indirect exposure to GMOs, as conventionally raised animals are often fed genetically modified soy and corn. Supporting organic animal farming means supporting more natural, respectful, and sustainable food systems.
Fewer Pesticides & Synthetic Additives
Certified organic foods are grown without synthetic pesticides, herbicides, or chemical fertilizers. This means less exposure to substances that, when consumed regularly over time, may disrupt hormone function or increase toxic load in the body.
Studies have shown that people who switch to an organic diet can reduce detectable pesticide levels in their urine in just a few days. The most notable highlight of this particular study is that: “One week of eating mostly organic food reduced urine pesticide levels by nearly 90%.”
Why Avoid Pesticides?
Pesticides and herbicides are chemicals designed to eliminate pests and weeds, but their impact extends beyond their intended targets, affecting both human health and the environment. Studies indicate that long-term exposure to pesticides, specifically in agricultural workers, has been associated with various health issues, such as an elevated risk of neurological disorders and certain cancers.
Additionally, a systematic review found associations between pesticide exposure and chronic neurological disorders. While most governments likely regulate pesticide levels to ensure food safety, concerns remain. Especially for those who regularly consume large quantities of produce. Even low doses over time may have cumulative effects that are not yet fully understood.
Beyond human health, synthetic pesticides can severely disrupt ecosystems. Residues seep into the soil and waterways, harming pollinators like bees and butterflies, depleting soil life, and affecting aquatic species. By choosing organic food, we support farming methods that avoid these harmful chemicals, helping to protect the planet’s delicate balance of life.
Why avoid GMOs?
The introduction of GMOs into agriculture raises significant ethical questions and poses risks to biodiversity. A critical review published in Environmental Research highlights that the commercialization of GMOs has led to ethical dilemmas related to biodiversity loss and gene transfer. Moreover, a study in Environmental Pollution discusses how the larger adoption of GMO crops has altered agricultural practices, potentially leading to environmental consequences.
The health impacts of consuming genetically modified foods may raise some ongoing concerns. A systematic review in Environmental Sciences Europe evaluated animal and human studies on GMO food consumption to assess safety in terms of adverse effects, in order to inform the public and future research. A more eye-opening resource on this topic, which was introduced to me by my teacher in naturopathy school, is the documentary The World According to Monsanto. Based on a three-year-long investigation into the world’s leader GMO company (also available in a book version).
3. A Simple Organic & GMO-Free Shopping Guide
When I first learned about pesticides, GMOs, and the alarming realities of our food system, I felt overwhelmed, and honestly, very anxious. But what truly helped me was realizing I didn’t have to do it perfectly. So, if you feel the same way, please remember that you don’t have to switch everything overnight or feel guilty if organic isn’t always in your budget.
The truth is, small, intentional steps go a long way thanks to the compound effect. Also, remember that your body is wonderfully resilient, and this journey isn’t about taking the weight of the world on your shoulders, it’s about making informed choices with what’s available to you. So here’s a simple guide to help you start where you are, gently and wisely.
Tips to Shop Organic and GMO-Free on a Budget
Even with the best intentions, it’s hard to ignore that organic food costs, on average, about 47% more than conventional options. I remember feeling really discouraged when I first realized this. But eating more organic doesn’t mean blowing your budget, it just means shifting your shopping habits a little. With a thoughtful, balanced approach and a few smart strategies, you can start incorporating more organic and GMO-free foods without stress. Here’s how:
Join a Co-op or Subscribe to an Organic Food Basket
One of the best ways to save on organic groceries is to join a food co-op or sign up for a CSA (Community Supported Agriculture) box. These options support local farms and small producers while giving you access to high-quality, organic and seasonal food, often at a better price. Personally, I subscribe to Lufa Farms, which is local to me and offers a nice variety of organic products. Many services like this deliver right to your door, which makes healthy eating so much more convenient. Plus, local and seasonal produce is generally more affordable and much fresher, making it more nutritious (I talk more about that in this article).
Shop at Farmers’ Markets
Farmers’ markets are a great way to buy organic produce at lower prices, since you’re buying directly from the source and skipping the middlemen. Shopping near closing time can often get you even better deals. In summer and fall, visiting local farms for pick-your-own fruits like strawberries, blueberries, or apples can also be a fun and budget-friendly way to stock up. Keep in mind that many small farms follow organic practices but don’t have the financial means for the costly certifications. So, chatting with the farmers gives you a chance to learn more about how they grow their food.
Grow Your Own Organic Food
If you have a garden, or even just a balcony or a sunny windowsill, you can start growing your own organic produce. It doesn’t have to be big: a few herbs, cherry tomatoes, or salads can already make a difference. Even the smallest harvest feels incredibly rewarding (this video shows just how much you can grow on a tiny balcony). You might also ask family or neighbours with gardens if they have extras to share or sell at a low cost. I personally grew up on a non-certified organic mango orchard, and my family still share the extras with loved ones each mango season. We also got discounted non-certified organic honey and bee pollen from my great-uncle's beekeeping.
Buy in Bulk
Stocking up on organic pantry staples like grains, legumes, oils, and canned goods, can save you money in the long run, especially when bought in bulk from places like Costco or Yupik. Store-brand organic items from your grocery store can also have good deals during sales, so you can buy a few extras. Also, while zero-waste bulk shops are lovely, I’ve personally found them pricier, but maybe your local ones can save you money. When you are new to buying in bulk, if the up-front cost feels too high, start small. Buy just what fits your budget every month or two. It’ll stretch further over time and lighten your weekly grocery list!
Buy Frozen Organic Food
Organic frozen fruits and veggies are often more affordable than fresh, and handy to keep on hand for smoothies, quick dinners, or when the fridge is empty. While fresh is ideal for vitality, I love mixing both, especially in winter when local fresh options are limited. In summer, I lean more on fresh and seasonal produce, and reduce the frozen ones. In general, frozen organic meat is also slightly cheaper than fresh, so, we love to stock up on those.
Buy on Sale & Preserve
Organic produce can sometimes go on sale, especially when it's in season or nearing its shelf life. When you come across a good deal, it’s worth stocking up, as long as the produce is still vibrant and fresh enough. Once home, you can freeze, can, or even dehydrate it to preserve it for later. This way, you extend its life and get to enjoy organic produce without paying full price every time. It’s a simple habit that can save money over time and keep your kitchen well-stocked with healthy options.
Prioritize
You don’t need to buy every single thing organic. You just need to prioritize and choose strategically. For instance, buy the organic version of food that are the most contaminated by pesticides. That way, you would use the Pareto law: 20% of your efforts yields 80% of your results. Therefore, start by focusing on buying 20% of your food organic (the most contaminated ones) which would remove 80% of pesticides from your diet (as they are the most loaded ones). And then over time, if your budget expands and you can afford it, you can up that percentage and end up having 80% of your food organic and 20% conventional. Here are a few indications on what exactly to choose organic and GMO-free!
What to Buy Organic? (When Possible)
If you're on a budget, you can be strategic with your organic choices. I would suggest you to prioritize buying these foods organic first (as much as your budget allows), as they tend to have the highest pesticide residues when grown conventionally:
Fruits & Vegetables
The Dirty Dozen is a list of the 12 fruits and vegetables that contain the highest levels of pesticides. This list is established and updated yearly by the Environmental Working Group (EWG). On their website, you can even find a personalized list based on where you live. Here is a list of produce that has been consistently found in the Dirty Dozen throughout the years:
Strawberries
Spinach
Nectarines
Apples
Grapes
Bell peppers
Cherries
Peaches
Pears
Celery
Tomatoes
Potatoes
Lipids
Pesticides (also called xenobiotics) are fat-soluble, meaning they accumulate more easily in fats than in water. This makes oils and other lipid-rich foods more likely to carry concentrated amounts of xenobiotics. That’s why it would be wise to choose organic, options whenever possible. This includes oils (also, choose them cold-pressed), butter, and ideally (if your budget allows) nuts and seeds.
Animal-Based Products
Choosing organic for animal products goes beyond pesticide concerns. It also supports better animal welfare and avoids the use of antibiotics, growth hormones, GMO feed animals, which are common in conventional farming. Since pesticides and toxins tend to accumulate in animals’ fat tissues, we can consume them through them. While going fully organic in this category (like eggs, dairy and meat) can be on the pricer side, even swapping a few items for organic options can make a difference.
What to Buy GMO-Free ?
In many countries, especially the United States and Canada, genetically modified organisms (GMOs) are most commonly found in ultra-processed foods, and the food destined to feed farm animals.
Processed Foods
Processed foods a major source of GMOs, often containing hidden ingredients derived from common genetically modified crops such as corn, soy, canola, sugar beets and cottonseed. Be mindful of ingredients like corn syrup, soy lecithin, canola oil, and beet sugar, which are frequently GMO unless labelled otherwise.
Animal-Based Food
A big part of the GMOs on the market are actually destined to feed livestock, which is common in conventional farming systems, to prioritize industrial-level yields and affordability. Therefore, those GMOs can make their way into your diet indirectly. The most widely used GMO crops in livestock feed are:
Corn – Widely used as a primary feed ingredient for cattle, poultry, and pigs.
Soybeans – Common in feed for pigs, poultry, and sometimes dairy cows.
Canola – Used in feed, especially for poultry and pig feed. Most canola grown is genetically modified.
Alfalfa – Fed mainly to dairy cows and some beef cattle.
Cottonseed – A byproduct of cotton farming, sometimes used to feed cattle.
How to avoid GMOs?
To make sure you're choosing GMO-free options, look directly for a GMO-free certification. Or, organic certifications that explicitly prohibit GMOs in their standards. Here are some trustworthy labels:
United States & Canada – USDA Organic, Canada Organic Regime (COR), and Non-GMO Project Verified.
Europe & United Kingdom – EU Organic Logo, and Soil Association Organic.
Australia & New Zealand – Australian Certified Organic (ACO), and BioGro New Zealand.
Are GMOs Allowed in Organic Food?
In most countries, GMOs are not permitted in certified organic food. However, it depends on your country’s specific regulations. It’s always a good idea to check your local standards behind the organic labels. Not all organic certifications are equal, some have stricter rules around GMOs than others.
4. Reducing Pesticides in Conventional Produce
If buying organic isn't always an option, don’t worry. Here is a gentle reminder: if you don’t have access to all organic produce, then it’s better to eat conventional fruits and vegetables than skipping them altogether (out of fear of pesticide ingestion). Here’s how to reduce pesticide residues in conventional produce:
The Clean Fifteen
Similarly, EWG also provides a list of the Clean Fifteen (updated yearly on their website), which regroups produce that, when grown conventionally, have the lowest levels of pesticides in them. Therefore, you can almost always buy them non-organic with peace of mind. Here is the list of The Clean Fifteen:
Avocados
Sweetcorn (choose non-GMO)
Pineapple
Onions
Papaya
Sweet peas (frozen)
Asparagus
Honeydew melon
Kiwi
Cabbage
Mushrooms
Mangoes
Sweet potatoes
Watermelon
Carrots
Washing Method
Washing conventionally grown produce with cold water has proven to help reduce a significant portion of pesticide residues from the food’s surface. For instance, a study published in Foods found that rinsing leafy greens under running water reduced pesticide residues by up to 77% (depending on the vegetable and pesticide type). Here is how to wash pesticides off fruit and vegetables:
Fill your sink with water and add 1–2 teaspoons of baking soda or vinegar and soak your fruits and vegetables for 2–5 minutes.
Then, wash thoroughly with a scrubber under running water.
It's important to note that while cold water washing is effective for removing many surface pesticides, it may not eliminate all residues, especially those that have penetrated deeper into the produce. Therefore, combining washing with other methods, such as peeling, to further reduce pesticide exposure.
Peeling Method
For harder produce like apples, potatoes, and such, you can peel them, as the largest amount of pesticides is found in fruit and vegetables’ peel. Some studies show that in order to remove the most amount of pesticides from produce, peeling is actually more effective than washing.
However, the peel is also the most nutritious part of fruits and vegetables, and it contains good fibre. For this reason, it might be a better compromise to use the washing method with baking soda or vinegar mentioned above, and keeping the peel. With that said, some pesticide residues are unfortunately systemic, meaning they won’t wash out. Therefore, it would really be ideal to choose organic as best you can. Plus, with organic produce, you can keep the peel and reap the most nutritional benefits.
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Choosing a more organic and GMO-free way of eating is less about being perfect, and more about making small, intentional choices that feel doable for you. When choosing organic, start by focusing on the most pesticide-heavy foods, oils and (if possible) animal products. Also, try to be mindful of hidden GMO ingredients in processed foods. Prioritizing what matters most to you and building from there, step by step, is the best strategy to eat better while meeting your budget. With an informed, mindful and balanced approach, each little change adds up over time.
With infinite love and gratitude,
-Anne 🧚♀️
*** What would you start to buy organic from now on? Were you surprised by some of the data about pesticides and GMOs? Do you find the shopping guide helpful? ***