You’ve probably seen those little stickers on apples, bananas, and other produce, right? Ever wondered what those numbers actually mean? Believe it or not, they’re not random. Those produce labels—specifically the PLU codes—carry important information about how your food was grown. If you care about what goes into your body (and who doesn’t?), learning to read these codes can be a powerful way to shop smarter and eat cleaner

The Three Types of PLU Codes You Need to Know

Let’s break it down simply. Every fresh fruit or vegetable sold in grocery stores has a PLU code. These codes are either 4 or 5 digits long, and the first number tells you everything about how that food was grown. There are three main types you’ll see:

1. Four-digit codes (beginning with 3 or 4): Conventionally grown
   This is the most common type of produce you’ll find. Conventionally grown means the produce was farmed using standard agricultural practices. That typically includes synthetic pesticides, herbicides, and chemical fertilizers. While this doesn’t necessarily mean the food is harmful, it’s far from clean or chemical-free
2. Five-digit codes starting with 9: Organic produce
   This is the gold standard for clean eating. A 5-digit PLU code starting with a 9 indicates that the item is certified organic. Organic farming avoids synthetic chemicals, GMOs, and often supports better environmental practices. If you’re trying to avoid unnecessary toxins or following an anti-inflammatory diet, this is the code you want to prioritize
3. Five-digit codes starting with 8: Genetically modified (GMO)
   This is the one you definitely want to watch for—and avoid if possible. A 5-digit code that starts with 8 means the produce has been genetically modified. While GMO crops are legal and approved in many countries, they remain highly controversial. Concerns range from allergen risks and unknown long-term effects to the heavy use of chemical pesticides like glyphosate

Why It Matters: The Impact of Farming Practices on Your Health

Eating clean isn’t just about calorie-counting or macros—it’s about minimizing your exposure to substances that can compromise your gut, hormones, immune system, and even brain health. Conventionally grown produce is often coated in pesticide residues that don’t completely wash off. Over time, these toxins accumulate in the body, leading to a variety of chronic health issues, especially for those with autoimmune conditions

Organic produce, on the other hand, tends to be richer in antioxidants and lower in toxic residues. Multiple studies have shown that switching to organic can reduce your body’s pesticide burden significantly in just a few days. And when it comes to GMOs, the health concerns may extend beyond the lab—many GMO crops are designed to withstand heavy chemical spraying, meaning more residue ends up in your food

A Closer Look at GMOs: What’s the Real Risk?

Genetically modified foods have been around since the 1990s, and while biotech companies argue they’re safe, many independent researchers disagree. GMO crops are often paired with herbicides like Roundup, which contains glyphosate—a substance classified as a probable human carcinogen by the World Health Organization

Some potential risks of consuming GMO foods include:

• Increased allergenicity
  
  
• Disruption of gut microbiota
  
  
• Potential toxicity from pesticide residues
  
  
• Gene transfer to human gut flora
  
  

If you’re following a healing diet—like an autoimmune protocol or anti-inflammatory lifestyle—avoiding GMOs is one of the smartest moves you can make

How to Spot the Labels in the Wild: Real Examples

Let’s say you’re shopping for apples. You pick up two identical-looking ones. One has a code that reads 4015, and the other says 94015. That “9” at the beginning is a clear indicator that the second apple is organic. If you find one with 84015, that means it’s genetically modified. Simple shift in digits, big difference in quality

For bananas, the difference is even more common. Many conventional bananas carry the code 4011, while organic ones are 94011. Look closely next time—once you know, you can’t unsee it

But Wait—Why Don’t I Ever See the Number 8?

You may have noticed that GMO labels starting with an 8 are extremely rare in the supermarket. That’s because many GMO producers don’t label their produce as such, and retailers are not required to use the 8 code. Some GMOs are instead hidden within processed foods or simply not disclosed

In short: the absence of the 8 doesn’t mean it’s non-GMO. It might just mean the store or supplier chose not to use the identifying PLU code. That’s why buying organic (code starts with 9) is the most reliable way to avoid GMOs

How to Shop Smarter Using PLU Codes

The next time you’re at the store, do a quick scan of your produce:

• If it starts with 9, it’s organic—go for it
  
  
• If it starts with 3 or 4, it’s conventional—okay, but be selective
  
  
• If it starts with 8, it’s GMO—skip it if you can
  
  

Not all stores make it easy, so it’s also helpful to stick to shops or brands that label their produce clearly. Local co-ops, farmers markets, and organic sections at major grocers tend to offer better transparency

Budget Tip: When to Choose Organic vs. Conventional

Yes, organic produce can cost more—but not everything needs to be organic. Use the Environmental Working Group’s Dirty Dozen and Clean Fifteen as a guide. Focus on buying organic for the items most likely to carry pesticide residue (berries, spinach, apples, etc.) and save money on those that are generally lower-risk (avocados, onions, bananas)

The Dirty Dozen (go organic if possible):

• Strawberries
  
  
• Spinach
  
  
• Kale, collard, and mustard greens
  
  
• Apples
  
  
• Grapes
  
  
• Peaches
  
  
• Cherries
  
  
• Pears
  
  
• Tomatoes
  
  
• Celery
  
  
• Potatoes
  
  
• Bell and hot peppers
  
  

The Clean Fifteen (okay to buy conventional):

• Avocados
  
  
• Sweet corn
  
  
• Pineapples
  
  
• Onions
  
  
• Papayas
  
  
• Frozen sweet peas
  
  
• Asparagus
  
  
• Honeydew melon
  
  
• Kiwis
  
  
• Cabbage
  
  
• Mushrooms
  
  
• Mangoes
  
  
• Sweet potatoes
  
  
• Watermelon
  
  
• Carrots
  
  

Beyond the Sticker: Supporting a Healthier Food System

Choosing produce with a better PLU code isn’t just about personal health—it’s also a vote for better farming practices. Organic farming supports biodiversity, reduces chemical runoff, and protects soil health. When more people demand cleaner food, we shift the market. It’s a ripple effect that can lead to better access and lower prices over time

Watch Out for Misleading Marketing

Just because something is labeled “natural” or “farm fresh” doesn’t mean it’s organic or clean. The PLU code is a much more reliable indicator. Don’t be fooled by greenwashed branding or vague buzzwords. If you want to be sure, look for the actual code or the USDA Organic seal

Start Small, Stay Consistent

No need to overhaul your entire fridge overnight. Start by identifying the produce you buy the most—maybe bananas, apples, or tomatoes—and begin checking their stickers. Once you get used to spotting the codes, it becomes second nature. Over time, those small choices add up to a major upgrade for your health

Teach Your Kids (And Friends) to Read Produce Codes Too

If you’re raising kids or just want to spread the knowledge, turn it into a game. Show them the difference between a 4011 and a 94011 banana. Let them help you pick the “healthier code” at the store. You’ll be surprised how quickly they learn—and how empowered they feel knowing what’s in their food

Final Thoughts: The Sticker Is Small, But the Impact Is Big

Who knew that tiny fruit sticker could carry so much power? With just a few digits, you can learn whether your food was grown with synthetic chemicals, raised organically, or genetically modified. This tiny tool can help you make better choices every time you shop

The best part? It’s simple, accessible, and totally within your control. So next time you’re browsing the produce aisle, remember: your health might just start with a number