Does eating organic food reduce my risk of breast cancer?

Do you ever wonder what impact your food choices have on your health? Beyond the obvious, does choosing organic food make a real difference, especially when it comes to concerns like breast cancer?

This guide explores the connection between our diet, pesticides and health. We’ll examine the benefits of choosing organic — from fewer pesticide residues to higher animal welfare standards — and provide practical tips on how to eat organic on a budget. Get ready to learn how small changes can lead to big impacts on your health and wellbeing.

The connection between food, pesticides, and health

What are pesticides and why should we be concerned?

Pesticides are chemicals that are used to control pests such as insects (insecticides), fungi (fungicides), and weeds (herbicides). Many are toxic and potentially harmful to animals, plants and humans.

When you come into direct contact with pesticides, they can cause lung, eye and skin irritation, nausea and potentially lead to allergic reactions. Exposures over long periods have also been linked to neurological or reproductive conditions.

Some pesticides have the potential to disrupt our hormone systems. These types of chemicals are known as Endocrine Disrupting Chemicals (EDCs). They may play a role in the development of some cancers, such as non-Hodgkin lymphoma, colorectal and breast cancers.

How are we exposed to pesticides?

We get exposed to a cocktail of pesticides at low levels. This is primarily through the food we eat and the water we drink. Pesticide residues are often found in or on food after pesticides are sprayed on food crops. These may be particularly harmful to our health as they can build up in our bodies over time. The amount of pesticide residue can vary depending on the type of food. For example, a 2023 UK Government Report found 90% of lemons tested had residues, whereas 66% of potatoes tested had residues.

Some people who come in contact with pesticides regularly may have higher exposure than the general population. As an example, a farmer spraying pesticides on crops or working in a factory that produces pesticides can mean you have a greater exposure.

Many pesticides can exist in the environment for long periods of time. This increases the likelihood of us being exposed to them. It also means that we can be exposed to pesticides that may now be banned, as many of them don’t break down naturally.

Why are we concerned about the potential link between pesticides and breast cancer?

Pesticides have been linked with health issues, such as neurodegenerative diseases like Alzheimer’s as well as different types of cancer. Many of these chemicals may help cancer develop by causing DNA damage and interfering with our hormones. But when it comes to the link between pesticides and breast cancer things are a little complicated.

Whilst we know that working with some pesticides can increase breast cancer risk, we don’t yet know if this is also true for people who are exposed through their diet.

There is limited evidence suggesting that certain pesticides commonly used in the UK may play a role in breast cancer. This includes exposure to pesticides called imazalil, thiabendazole and glyphosate, the latter being the most used weedkiller in the UK. However, we need more research to understand if pesticide residues in food affect breast cancer risk.

Does eating organic food reduce my risk of breast cancer?

Although there is no conclusive evidence that organic food can reduce your risk of breast cancer, studies suggest that organic food is less likely to contain EDCs, which may be linked to breast cancer..

Beyond breast cancer prevention: what are the benefits of choosing organic?

Fewer pesticide residues in organic foods

A  study by the UC Berkeley School of Public Health shows that significantly fewer pesticides were detected in the urine of people who eat organic food. In the study, a change in diet for just six days led to this effect.

You can reduce your exposure to pesticides by up to 90% by swapping non-organic food with organic alternatives. Organic food is grown without the use of pesticides.* Therefore, it is much less likely to contain residues of these chemicals.

*There are certain situations where some pesticides, mainly natural and non-toxic substances, can be used to treat organic crops if approval is obtained.

Do organic foods have more healthy ingredients?

Organic food may reduce the risk of diseases other than breast cancer, such as obesity and lymphomas (blood cancers). However, scientists are uncertain whether the possible health benefits are directly due to organic food itself, or because people with an organic diet often also have higher levels of physical activity and healthier eating habits.

Some evidence suggests that organic food may also have higher levels of minerals and vitamins but many of these studies are limited so we can’t say this conclusively. Therefore, eating organic food may increase your intake of nutrients that are good for you, however more research is needed to have more confidence in this area.

Does organic food help the planet?

Organic food production supports biodiversity and can help increase the number of species in a farm area. This can have several benefits, including aiding pollinator insects which naturally will prey upon crop pests.

Soil health is also a benefit from organic food production. Organic farming bans the use of synthetic nitrogen fertilisers, which not only reduces pollution but also supports healthier soils, which have been shown to store more carbon dioxide from our atmosphere.

Farmers use fewer antibiotics in organic animal farming

The use of antibiotics as a preventative treatment is banned in organic farming. The misuse of these drugs has contributed to widespread antibiotic resistance, weakening the efficacy of antibiotics on harmful bacteria.

Organic quality products are better for animal welfare

Organic quality is also much better from an animal welfare perspective. Farmers on organic farms must comply with strict criteria for the welfare of their animals. Studies suggest that organic poultry chickens live twice as long as most intensively farmed chickens bred for meat.

How can I eat organic on a budget?

Eating organic on a budget is achievable by making smart shopping and cooking choices. Here are some tips to help you reduce the cost of organic food:

How to shop organic on a budget

• Buy local and seasonal organic fruit and vegetables – fresh produce is cheapest when in-season because it’s in abundance and when it’s local it doesn’t have hidden transport costs. Use our Seasonal Calendar and Cards Pack to check what’s in season, and check out your nearest farmers’ market to support local farmers and their work.
• If you can’t afford to buy all organic, then get to know which fruit and vegetables are best to buy organic. Get to know the Dirty Dozen list, a list produced by the Pesticide Action Network, which names the fruit and vegetables which have the highest levels of pesticides on them.
• Look out for special offers! Around the weekend (especially on Saturday and Monday) many organic supermarkets have discounted foods that are approaching expiry dates, so produce can be discounted.
• Frozen organic fruits and vegetables are often less expensive than fresh ones and can contain more nutrients since they are frozen at the peak of freshness.
• Shop in bulk: buying organic staples like grains, beans, and oats in bulk can significantly reduce the cost per unit.
• Try out organic box schemes: It’s now easier than ever to sign up for an organic food box, with plenty of options around. They can be delivered straight to your door without any fuss. To reduce the cost, find a local box provider and pick it up directly. The price you pay varies depending on the type of food you’re ordering and how much you need. To save money, why not share the cost and the box with friends or family?

How to cook organic on a budget 

• Reduce your meat consumption. Organic meat is often more expensive than meat from conventional livestock. This can be quite expensive, especially if you buy a lot of meat products. A diet that contains less processed meat is not only healthier but can be easier on your wallet. It may also help reduce breast cancer risk.  
• Try baking it yourself! Instead of buying cakes, cookies or bread at the food store, you can simply make them yourself. Look for a yummy-sounding recipe and then find the organic ingredients in your supermarket.  
• Grow your own: Even if you have limited space, you can grow your own herbs or a few vegetables in pots on a windowsill. This is one of the most cost-effective ways to get organic produce. 
• Prioritise the foods you eat every day and select these components as organic. Some of us are creatures of habit and eat the same foods regularly. For example, we may have porridge for breakfast almost every morning. Pick out the foods you eat every day (in this case oats) and buy organic. Foods that you eat only occasionally, you can buy from conventional production to save money. 

Bottom line

While research continues to explore the direct link between organic food and breast cancer prevention, the evidence suggests that organic food contain less pesticides and therefore may help to reduce your exposure to EDCs.

Beyond this, an organic diet offers a wide range benefits, from better animal welfare to a healthier ecosystem. By adopting the practical, budget-friendly strategies we’ve outlined, you can make informed choices for both yourself and the planet.

Want to learn more? Read our Key Facts Sheet on pesticides, organic food and breast cancer risk, and follow us on social media for practical tips to live healthier every day.