Natural flavors are oils or extracts taken from plants or animals. They can come from fruits, vegetables, spices, herbs, roots, eggs, dairy, or seafood. These flavors are added in small amounts to improve the taste of food.
Manufacturers often use heat or enzymes to extract natural flavors. In many cases, natural flavors contain synthetic (man-made) chemicals similar to artificial flavors.
Natural flavors are the fourth most common ingredient on food labels. They do not provide nutritional value. This means they do not increase the calorie, vitamin, or mineral content of a food.
Data shows that up to 90% of a “natural flavor” can be made up of additives like solvents, preservatives, and emulsifiers, many of which are synthetic. Natural flavors may have up to 100 different artificial chemicals, and the final product may not be much healthier than artificial flavors.
Natural flavors are often found in highly processed foods. These foods can be high in added sugar, salt, and saturated fat, while low in nutrients needed for good health.
Some manufacturers use claims like “made with natural flavors” to market a product as healthier, but research shows these claims to be misleading. A study found that fruit drinks labeled with “natural flavors” had more sugar and calories than those without.
Natural flavors in certified organic foods have to follow stricter rules. They can’t be made or extracted using synthetic or artificial chemicals. If you’re concerned about natural flavors, organic options may be a better choice.
It’s still unclear if natural flavors are healthier than artificial flavors. One study suggests that natural vanilla flavor may be better for you than artificial vanilla. This could be true for other natural flavors, too. Until more research is done, it’s a good idea to focus on eating more whole foods to support overall health.
While natural flavors are required to meet safety requirements, some health experts still have concerns, such as:
- Lack of transparency: Companies are not required to list every ingredient in a natural flavor. This can be confusing for people who prefer to know exactly what they are eating.
- Concerns about processing: The U.S. Food and Drug Administration (FDA) allows the use of artificial emulsifiers, solvents, and preservatives during processing. As a result, the final product may contain synthetic ingredients along with the natural flavor compounds.
- Potential allergens: While companies must identify common allergens, like milk and eggs, they don’t have to identify less common ones. This may be a problem for people with rare food allergies or sensitivities.
- Dietary restrictions: Natural flavors can come from animal products. Companies don’t have to list every ingredient, making it difficult to know if a food fits within a vegan, vegetarian, or special diet.
The FDA has no official definition of “natural.” Therefore, flavors from genetically modified (GMO) crops may be labeled natural.
Natural flavors are reviewed for safety by the Flavor and Extract Manufacturers Association (FEMA) Expert Panel. If the panel determines that a flavoring is generally recognized as safe (GRAS), it can be used in foods without further approval from the FDA.
This means that many natural flavors in foods have been approved through FEMA’s internal process rather than the FDA.
The Environmental Working Group (EWG), a nonprofit that reviews the safety of food and personal care products, has not identified any concerns for natural flavors in food. They mention that safety evaluations for all additives, including flavor additives, are not as thorough as they should be.
Some organizations have criticized FEMA for not disclosing the safety of natural flavors. In response, FEMA has stated that all ingredients with FEMA GRAS status and their safety data are listed in the FEMA Flavor Ingredient Library.
According to FEMA, natural flavors are reviewed regularly. Some that were once considered safe have lost their GRAS status due to new scientific research.
At this time, no strong scientific evidence shows that natural flavors deemed GRAS by FEMA are unsafe in the amounts found in food.
While natural flavors are likely safe in moderation, paying attention to flavor additives you consume can still be a good idea, especially if you have uncommon food allergies or strict diet needs. If you want to avoid natural flavors, here’s what you can do:
- Read ingredient labels and avoid products with “natural flavors” on the ingredient list.
- Choose certified organic foods, which must be made without synthetic chemicals.
- Choose unflavored foods and add your own spices and flavorings.
- Consume fresh fruits, vegetables, and other whole foods without added flavorings.
- If you follow a vegan diet, opt for certified vegan products to ensure ingredients are free from animal products.
Natural flavors come from plant or animal sources. They are generally considered safe in small amounts. Despite being labeled “natural”, these flavors can be highly processed. They may contain synthetic chemicals, which means they may not be any healthier than artificial flavors. For this reason, many people choose to avoid them.
If you want to avoid natural flavors, stick to whole and minimally processed foods with transparent ingredient lists. Certified organic foods may also be a good option since their flavorings can’t be made with synthetic chemicals.
