What are 'Natural Flavors' Made From?
Under U.S. Food and Drug Administration (FDA) regulations, a natural flavor is defined as a substance derived from a plant or animal source, such as a spice, fruit, vegetable, meat, or dairy product, whose function is to flavor rather than to provide nutritional value. However, this simple definition masks a complex manufacturing reality. Flavor chemists, known as flavorists, create these ingredients by extracting flavor compounds through processes like heating, distillation, or fermentation. While the origin is natural, the final product can be a highly processed mixture. In fact, reports indicate that a "natural flavor" can contain a hundred or more component chemicals, including preservatives, solvents, and emulsifiers, which do not have to be labeled individually.
The Lack of Transparency and Hidden Ingredients
For most consumers, the term "natural" implies a simple, clean, and wholesome ingredient. However, due to industry practice, the precise makeup of natural flavors is considered proprietary information or a trade secret. This means that manufacturers are not required to disclose the specific chemicals used, only that they originated from a natural source. This lack of transparency can be particularly problematic for individuals with allergies or specific dietary needs. For example, a "natural berry flavor" could contain compounds derived from animal products, such as beaver glands (castoreum), though this practice is rare today. Additionally, sources for natural flavors are not always what they seem; "natural beef flavor" could be derived from plant-based proteins, yet include dairy for a creamy taste.
Comparison: Natural vs. Artificial Flavors
Understanding the key differences between natural and artificial flavors is crucial for making informed choices. As the following table shows, the line between them is blurrier than many people realize.
| Feature | Natural Flavors | Artificial Flavors |
|---|---|---|
| Source | Derived from plant or animal material | Synthesized in a lab from chemical compounds |
| Processing | Involves extensive extraction and chemical processing | Often requires less complex processing |
| Chemical Makeup | Complex mixtures, can contain over 100 chemical components | Simpler chemical mixtures, fewer components |
| Ingredients Disclosure | Proprietary blend; ingredients not listed on label | Proprietary blend; ingredients not listed on label |
| Regulation | FDA regulations via FEMA, self-affirmed GRAS status common | FDA regulated, but safety evaluations have been criticized as inadequate |
| Cost | Typically more expensive due to sourcing and extraction | Cheaper to produce and more cost-effective for manufacturers |
Regulatory Oversight and Self-Affirmed Safety
In the United States, the Flavor and Extract Manufacturers Association (FEMA) plays a significant role in deeming ingredients as “Generally Recognized as Safe” (GRAS). A manufacturer can receive a GRAS status for a flavor additive without direct premarket approval from the FDA. This self-affirmed safety process has drawn criticism from public interest groups like the Center for Science in the Public Interest (CSPI), which argues there is a conflict of interest in allowing companies to decide on their own ingredients' safety. While the FDA does have the authority to ban substances, as it did with seven synthetic flavors in 2018, it is a reactive process that often occurs years after initial concerns are raised.
Potential Health Concerns and Dietary Considerations
For the average consumer, natural flavors in small amounts are unlikely to cause significant harm. However, concerns exist for certain individuals.
- Allergies and Sensitivities: Because flavor blends are proprietary, individuals with non-major food allergies (beyond the top nine allergens) cannot tell if a natural flavor contains a compound that may trigger a reaction. The source material is not always obvious from the flavor description.
- Dietary Restrictions: Vegans and vegetarians may want to avoid natural flavors as they can be derived from animal sources like meat, eggs, or dairy. Only certified vegan products offer true certainty.
- Processing and Additives: The use of solvents, emulsifiers, and other "incidental additives," some synthetic, during flavor extraction and processing can be a concern for those seeking a truly clean, minimally processed diet.
- Impact on Cravings: Some food scientists engineer flavors to create an addictive, concentrated burst of taste designed to keep consumers coming back for more. This can contribute to overconsumption of highly processed, low-nutrient foods.
The Whole Foods Alternative
Many health and nutrition experts recommend focusing on a diet rich in whole foods as the best way to avoid unnecessary flavor additives. By choosing plain, unflavored products and adding your own flavor from spices, fruits, and vegetables, you regain control over your ingredients and avoid the mystery additives hidden behind the "natural flavors" label. Opting for certified organic products can also be a better choice, as these flavors must adhere to stricter regulations and are not allowed to be extracted with synthetic solvents.
Conclusion: Making Your Own Informed Decision
Ultimately, whether natural flavors are okay for you to eat depends on your personal health goals, dietary needs, and how strictly you interpret the word "natural." While regulatory bodies consider them generally safe in small amounts, their complex processing, proprietary nature, and potential to contain animal derivatives or undeclared allergens mean they are far from the simple, pure ingredients many assume them to be. For the majority of people, they pose no known risk, but those with sensitivities, allergies, or strict ethical diets should remain cautious. The safest and most transparent approach is to prioritize fresh, whole foods and limit consumption of heavily processed items containing complex, unspecified additives. For more detailed information on food additives, you can consult the FDA's Code of Federal Regulations on Food Ingredients.
