You might suppose that undercooked meat, poultry, or shellfish is the leading cause of food poisoning. Surprisingly, one of the healthiest food groups is the primary source of foodborne illness. Let’s look at the meals that are most likely to make you sick—and they’re not what you’d anticipate. Leafy greens, frequently praised as the ultimate health food, topped the list of foods blamed for food poisoning in the United States from 2017 to 2022.

Consumer Reports found that greens such as lettuce, spinach, and kale were involved for 614 illnesses and 50 recalls over this time period.1 Contaminants like as E. coli and Listeria are the principal culprits, which are typically caused by contaminated water in growing areas or incorrect processing. Washing greens is necessary, but it is not always sufficient.

When irrigation water is polluted, particularly from nearby cattle feedlots, germs such as E. coli can grow. Pre-packaged salads can also become contaminated in processing facilities, resulting in broad outbreaks.One may question how such a nutritious food group could cause so much harm. The way leafy greens are grown and processed makes them particularly susceptible to contamination.

Because they are frequently consumed raw, dangerous germs such as Salmonella and Listeria can easily infiltrate the food chain without being eliminated by cooking.2 This puts them at a higher risk for foodborne illness than many other foods. Despite their nutritious value, leafy greens were responsible for the most food poisoning deaths, with 11 recorded in the last five years.

Another Surprising OffenderFruit, particularly melons and pre-packaged fruit salads, is another food type that may surprise you as harmful. Cantaloupe and watermelon, for example, are highly susceptible to contamination by bacteria such as Listeria, which can grow on their rough skins and cause food poisoning. Between 1973 and 2011, there were 34 recorded outbreaks of melons in the United States, resulting in 46 deaths.

The tough texture of cantaloupe skins provides an ideal hiding place for bacteria, making them difficult to clean thoroughly. Frozen and fresh berries, particularly those found in prepackaged salads, might potentially pose concerns. They have been related to hepatitis A and other virus epidemics, which are primarily caused by filthy harvesting and processing circumstances.

Rice is another surprising cause of food sickness. Bacillus cereus, a bacteria that produces toxins that can withstand cooking, can be found in uncooked rice. When cooked rice is kept at room temperature, these spores grow, resulting in foodborne diseases. That is why rice should be refrigerated immediately after cooking and carefully reheated before use.Fish and shellfish, if not properly stored or cooked, can also cause food poisoning.

Histamine is a toxin created in fish when they are incorrectly stored, which causes scombroid poisoning, a common foodborne sickness. Shellfish, such as oysters and mussels, are especially vulnerable to contamination from algae-produced toxins. Always store seafood at the appropriate temperature and cook shellfish properly. Reducing Your RiskAlthough foodborne diseases are widespread, you can take the following precautions to lower your risk:

Always wash your hands before making any food. Rinse all fruits and vegetables well. Keep food at a safe temperature, especially perishable products like dairy and meat. To prevent cross-contamination, use separate cutting boards and utensils for raw meat and vegetables. By following these rules, you can reduce your risk of food poisoning while still eating the foods you prefer.