What is Natural Wine, and How is it Different?
Natural wine is a broad category, defined more by a philosophy of minimal intervention than strict legal standards. The process starts with organically or biodynamically farmed grapes, meaning no synthetic pesticides, herbicides, or fertilizers are used. In the winery, fermentation relies on native, wild yeasts present on the grapes or in the cellar, rather than commercial yeast strains. Additives are eschewed, and techniques like fining (using agents like egg whites or gelatin) and filtration are often avoided, resulting in a "living wine" with some sediment. This contrasts with conventional winemaking, which can utilize a vast list of permitted additives to achieve a consistent flavor profile.
The Hype vs. The Science
The perception that natural wine is a healthier alternative is rooted in its low-intervention ethos. Proponents often point to fewer additives, lower sulfite levels, and potential antioxidant benefits. However, a deeper look at the science reveals a more nuanced picture.
Common Health Claims vs. Research Findings
- Fewer Sulfites: It's true that natural wines generally contain fewer sulfites than conventional wines. Sulfites are natural byproducts of fermentation, and conventional winemakers add extra sulfur dioxide as a preservative. For the vast majority of people, sulfites in wine are harmless, and many dried fruits contain significantly more. However, a small percentage of the population, particularly those with asthma, have a sulfite sensitivity and may experience reactions like headaches, hives, or respiratory issues from conventional wines. For this group, natural wine can be a better option.
- Lower Pesticide Residues: Natural and organic wines are made from grapes grown without synthetic pesticides. While this is healthier for the vineyard workers and the environment, trace amounts of pesticide residues are typically infinitesimal in all wines sold in the US and are not known to pose a health risk to consumers. For those concerned about cumulative exposure or supporting sustainable farming, this is a significant difference.
- More Antioxidants: Some claim natural wines contain higher levels of beneficial compounds like resveratrol and polyphenols. While wine does contain antioxidants, their concentration is highly dependent on grape variety, climate, and vintage, not just the winemaking method. There is no conclusive scientific evidence to suggest natural wine inherently has more antioxidants than conventional wine.
- Better for Gut Health: Natural wines are sometimes described as being rich in beneficial bacteria and probiotics due to being unfiltered. However, the alcohol in wine kills most of these microorganisms, meaning the probiotic content is negligible compared to foods like yogurt or kimchi. Any potential gut benefits from moderate red wine consumption have not been shown to be specific to natural varieties.
- Fewer Hangovers: Anecdotal evidence suggests natural wine may cause fewer or less severe hangovers. The primary factor in a hangover, however, is alcohol consumption. Natural wines tend to have a slightly lower alcohol by volume (ABV), which could lead to consuming less alcohol overall. Some speculate other compounds in conventional wines may play a role, but the main cause remains alcohol.
Conventional vs. Natural Wine: A Comparative Table
| Feature | Conventional Wine | Natural Wine |
|---|---|---|
| Farming | Grapes often grown with synthetic pesticides and herbicides. | Grapes grown organically or biodynamically, without synthetic chemicals. |
| Fermentation | Uses commercial, cultured yeasts for predictable results. | Uses native, wild yeasts found naturally on grapes and in the cellar. |
| Additives | Can contain up to 70+ approved additives in the US, including sugar, coloring, and stabilizers. | Minimal to no additives used; production is low-intervention. |
| Sulfites | Added sulfur dioxide is common for preservation, with higher legal limits. | Generally low or no added sulfites; contains naturally occurring sulfites. |
| Fining/Filtering | Commonly fined and filtered for clarity and stability. | Often unfined and unfiltered, leaving sediment in the bottle. |
| Consistency | Highly consistent in taste and profile from year to year. | More variable in flavor, reflecting terroir and vintage. |
Making an Informed Decision
Ultimately, deciding whether natural wine is "better" for you depends on individual priorities and sensitivities. For those with sulfite sensitivities, opting for low-sulfite natural wines is a clear health benefit. If supporting sustainable, organic farming practices is a priority, natural wine aligns with those values. However, if the primary goal is avoiding hangovers or boosting gut health, the scientific evidence does not show a significant difference compared to conventional wine, and moderation is the most important factor.
The Bottom Line: All Alcohol Requires Moderation
Regardless of how the wine is produced, it is still an alcoholic beverage with associated health risks if consumed in excess. The World Health Organization has noted there is no safe level of alcohol consumption. While moderate drinking is a personal choice, the potential health benefits of wine are often overstated and do not apply to all individuals equally. The most responsible approach, for any type of wine, is always moderation.
This article is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional with specific health concerns.
