The Dangers of Natural Flavors and Why You Should Consider Avoiding Them

Have you ever wondered why your favorite snack tastes the same every time you eat it? The answer often lies in “natural flavors.” At first glance, this term seems reassuring. After all, anything labeled “natural” must be good for you, right? However, before you take another bite, let’s dive deeper into what these so-called natural flavors really are and why you might want to think twice about consuming them.

What Are “Natural Flavors” Really?

Many processed foods contain “natural flavors,” yet few people actually understand what that means. The U.S. Food and Drug Administration (FDA) defines natural flavors as substances extracted from plants or animals (FDA, 2021). However, while these flavors may start in nature, they often undergo extensive processing before reaching your food.

Definition According to the FDA

According to the FDA, natural flavors originate from essential oils, extracts, or distillates. These can come from fruits, vegetables, herbs, meats, or dairy (FDA, 2021). However, here’s the catch: their processing usually involves heat, enzymes, or chemical solvents. As a result, these flavors are far from their original, natural state.

Common Sources

Natural flavors can come from sources you might expect, such as lemon oil or vanilla bean extract. However, they can also come from far less appealing sources. For example, did you know that castoreum, a common vanilla flavoring, is derived from beaver anal glands (Tanner, 2007)? I don’t know about you, but I really don’t want to be eating something that comes from a beaver’s butt! Furthermore, some fruit flavors originate from fungi or bacteria (EWG, 2020).

Food manufacturers use these flavors to enhance taste without adding real ingredients. By mimicking the taste of fruits, spices, or even grilled meats, companies can create consistent flavors at a lower cost. Ultimately, this allows them to make their products more appealing while keeping expenses down. What is wrong with using whole foods as flavors?

Why They Are Not as “Natural” as They Seem

At first, the term “natural” sounds wholesome and trustworthy. However, the reality is far more complex. While the base ingredients may be natural, these flavors go through significant processing. In many cases, they contain additional chemicals to stabilize, preserve, or enhance their effects (CSPI, 2018).

For example, a single natural flavor can contain dozens of hidden ingredients. These often include emulsifiers, solvents, and preservatives, some of which can trigger allergic reactions or digestive issues (EWG, 2020). Even more concerning, companies are not required to disclose every ingredient used in a flavoring blend.

On top of that, many of these flavors are processed in ways that make them nearly identical to artificial ones. Although the starting material is technically natural, the final product is anything but. The only real difference between natural and artificial flavors lies in their source (Smith, 2019).

Health Concerns Associated with Natural Flavors

Even though natural flavors are generally considered safe, they are not entirely without risks. In fact, there are several potential health concerns you should be aware of.

Allergic Reactions

One major issue with natural flavors is their ability to trigger allergies. Since companies are not required to disclose specific ingredients, consumers may unknowingly ingest allergens like soy, dairy, or nuts (CSPI, 2018). Consequently, this lack of transparency can lead to unexpected and even severe allergic reactions.

Digestive Issues

Beyond allergies, natural flavors can also cause digestive discomfort. Many contain emulsifiers and solvents that may irritate the gut lining, leading to bloating, gas, or diarrhea (Murray & Pizzorno, 2020). Over time, frequent consumption of these additives could contribute to more serious gut health issues.

Potential Toxins

Additionally, some natural flavors contain chemical compounds that may be harmful in large amounts. For instance, certain flavoring chemicals have been linked to respiratory problems when inhaled, which raises concerns about their safety when ingested (Feng et al., 2020). While the occasional consumption may not be harmful, long-term exposure to these additives could have negative effects.

The Transparency Issue

At this point, you might be wondering: If the flavors they are using are so natural, then why aren’t they disclosed plainly on the label in the ingredients list? Unfortunately, the answer is simple—companies don’t have to tell you.

Unlike other food ingredients, natural flavors are considered proprietary blends, meaning manufacturers can keep their exact formulations a secret. As a result, consumers are left in the dark about what they are really eating. This lack of transparency makes it nearly impossible to make truly informed choices about what goes into your body.

How to Read Ingredient Labels to Avoid Natural Flavors

Because companies do not have to disclose what is in their natural flavors, it is essential to be cautious when reading food labels. While the term may sound harmless, but it often masks a complex mix of processed ingredients (FDA, 2021).

If you want to avoid unknown additives, look for products with simple, recognizable ingredients. Whole foods, fresh herbs, and organic spices are much better alternatives to vague flavoring terms. While organic brands may offer more transparency, even they can still use natural flavors (EWG, 2020).

Another way to get more information is to contact the manufacturer directly. Some companies will be open about where their natural flavors come from, while others may avoid giving clear answers. If a company refuses to disclose details, it’s usually a red flag. When in doubt, it’s best to steer clear.

Tips for Avoiding Natural Flavors

If you want to start avoiding natural flavors, here are some practical steps you can take:

• Choose Whole Foods: The fewer processed foods you eat, the fewer additives you will consume. Fresh fruits, vegetables, and unprocessed meats are always a safer bet.
• Cook at Home: Making your own meals gives you complete control over what goes into your food.
• Read Labels Carefully: If a product contains “natural flavors,” take a closer look. If the ingredients list is vague, consider skipping it.
• Seek Certifications: While organic and non-GMO certifications can sometimes indicate fewer additives, always read the fine print.
• Contact Manufacturers: If you are unsure about a product, reach out to the company and ask for clarification. If they refuse to answer, that should tell you something.

Conclusion

At first, natural flavors may seem like a harmless addition to your favorite foods. However, once you look closer, it becomes clear that they are not as “natural” as they appear. With their hidden additives, extensive processing, and lack of transparency, “natural” flavors raise several concerns.

By taking the time to read labels, ask questions, and choose whole foods whenever possible, you can avoid natural flavors and make healthier choices. In the end, the more informed you are, the more control you have over what you put into your body.

Next steps

If you found this article helpful and want to take control of what goes into your food, be sure to check out my other articles and recipes! I cover everything from reading ingredient labels to milling whole grains and making healthy, home-cooked meals. Whether you’re looking for clean-eating tips, bulk food buying advice, or nutritious recipes free from hidden additives, you’ll find plenty of inspiration. Making informed choices doesn’t have to be overwhelming—let’s navigate the journey to healthier living together!

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References

Center for Science in the Public Interest (CSPI). (2018). Seeing through the label: The truth about natural and artificial flavors. Retrieved from https://cspinet.org

Environmental Working Group (EWG). (2020). Natural vs. artificial flavors: What’s really in your food? Retrieved from https://www.ewg.org

Feng, J., Zhang, L., Liu, X., Wang, H., & Zhu, J. (2020). Potential health risks associated with food flavoring chemicals: A review of toxicological evidence. Food and Chemical Toxicology, 142, 111480. https://doi.org/10.1016/j.fct.2020.111480

Food and Drug Administration (FDA). (2021). Code of federal regulations title 21, part 101—Food labeling. Retrieved from https://www.fda.gov

Murray, M. T., & Pizzorno, J. (2020). The encyclopedia of natural medicine (3rd ed.). Atria Books.

Smith, R. (2019). The hidden dangers of natural flavors in processed foods. Journal of Food Science and Nutrition, 8(4), 233-245. https://doi.org/10.1080/17503272.2019.1573567

Tanner, J. (2007). Flavors from nature: The surprising origins of food ingredients. HarperCollins.