Should You Avoid Natural Flavors? What the Science Says

January 13, 2026 •

5 min read

According to a study published on ResearchGate, approximately 75% of consumers prefer products with natural flavors, largely assuming they are healthier. However, the term "natural flavor" is not always synonymous with 'healthy' or 'minimally processed'. Understanding what natural flavors are, and whether you should avoid natural flavors, requires a deeper look beyond the label.

Quick Summary

An examination of natural flavors explores their origins, chemical processing, and potential health impacts. A comparison to artificial flavors highlights key differences in source, cost, and regulation, offering insight for making informed dietary choices. Concerns regarding allergens, additives, and transparency are discussed, advising consumers on the best approach.

Key Points

Vague Terminology: The FDA defines natural flavors broadly, allowing for significant processing and hidden additives under the 'natural' label.
Hidden Ingredients: A natural flavor mixture can contain dozens of chemicals, including solvents and preservatives, that do not need to be listed on the label.
Allergen Risk: The lack of ingredient transparency poses a risk for individuals with allergies, as non-major allergens can be masked within the 'natural flavors' umbrella.
Associated with Processed Foods: Natural flavors are often found in ultra-processed foods (UPFs), which are linked to negative health outcomes, independent of the flavors themselves.
Stricter Rules for Organic: Natural flavors in certified organic products have stricter processing regulations, offering a cleaner option for concerned consumers.
Informed Choice is Key: Ultimately, whether to avoid natural flavors is a personal decision based on individual health concerns, dietary restrictions, and preference for minimally processed foods.
Prioritize Whole Foods: The most straightforward way to avoid all flavors and additives is to focus on a diet rich in whole, unprocessed foods.

What Exactly Are Natural Flavors?

In the United States, the Food and Drug Administration (FDA) defines a natural flavor as a substance derived from a spice, fruit, vegetable, edible yeast, herb, bark, bud, root, leaf, meat, seafood, poultry, eggs, or dairy products. The primary function of this substance must be for flavoring, not for nutritional value. This broad definition is where the consumer confusion begins. While the source is natural, the path from source to finished product is often highly processed.

Flavors are created in specialized labs by 'flavorists'. These flavors are not just single substances but complex mixtures containing numerous chemical compounds. A strawberry flavor, for instance, might consist of hundreds of molecules to replicate that distinct taste. The extraction and concentration of these flavors can involve solvents, emulsifiers, and preservatives, which are not required to be listed on the final product label. This lack of transparency means consumers often don't know the full chemical cocktail added to their food.

The Problem with a Vague Label

For a consumer seeking a "clean" ingredient list, the "natural flavor" label can be misleading. While artificial flavors are entirely synthetic, natural flavors can include a host of additives during their processing. In some cases, a natural flavor mixture can be composed of up to 90% other substances added to enhance the desired flavor profile. This highly processed state contradicts the wholesome image the word "natural" evokes.

The regulatory landscape adds another layer of complexity. The FDA allows manufacturers to determine that an ingredient is 'Generally Recognized As Safe' (GRAS) without explicit FDA approval. This process, criticized by organizations like the Center for Science in the Public Interest (CSPI), means many flavor substances are added to foods with little external oversight. The flavor industry also keeps its precise formulations proprietary, citing trade secrets, which further limits consumer knowledge.

Comparison Table: Natural vs. Artificial Flavors


Feature	Natural Flavors	Artificial Flavors
Source	Derived from plant or animal materials.	Created synthetically in a lab.
Processing	Involves chemical extraction, and can use solvents, preservatives, and other additives.	Created from chemical reactions, typically petroleum-based.
Transparency	Lacks ingredient transparency due to trade secret protections; often listed simply as "natural flavors".	Full ingredients are typically not disclosed; listed as "artificial flavors".
Cost	Often more expensive due to complex extraction from natural sources.	Generally cheaper and more cost-effective to produce.
Consistency	Flavor profile can vary depending on the natural source, though processing aims to minimize this.	Offers highly consistent and uniform flavor, regardless of batch.
Regulation	FDA regulations apply, but the GRAS process allows for industry self-assessment.	Also regulated by the FDA, with some chemicals explicitly banned for safety reasons.
Allergen Risk	Can contain hidden compounds from allergens like milk, eggs, or nuts. Companies must declare major allergens, but others may not be listed.	Typically designed to avoid allergens, but cross-contamination is possible. Individuals with sensitivities should remain cautious.

Health Considerations and Concerns

While natural flavors are generally considered safe by regulatory bodies like the FDA, certain risks and concerns warrant attention. The main issues center on a lack of transparency and potential individual sensitivities.

Allergenic Compounds: For individuals with allergies to less common ingredients, the broad "natural flavor" label is a significant concern. Since manufacturers only have to disclose the eight major allergens, other plant or animal derivatives are often hidden. Someone with a sensitivity to a specific fruit might unknowingly consume that flavor compound.
Additives and Solvents: The presence of additives like propylene glycol, a solvent, or BHA, a preservative, in some natural flavor mixtures can be a problem for those with digestive sensitivities or other health concerns. Research into the long-term cumulative effects of these additives is limited, leading to consumer uncertainty.
Ultra-Processed Food Connection: The use of natural flavors is often a marker for ultra-processed foods (UPFs). While not harmful in themselves, UPFs have been linked to an increased risk of obesity, cardiovascular diseases, and other negative health outcomes. The issue lies not with the flavors alone, but with the overall poor nutritional profile of the foods that contain them.
Taste Manipulation: Flavorists engineer natural flavors to create consistent and intense tastes that can drive consumer cravings and overconsumption. This taste manipulation can make it more difficult to regulate intake and prefer whole, unprocessed foods over highly palatable snack products.

Making Informed Choices

The decision to avoid natural flavors depends largely on your personal health concerns and priorities. For most people without specific allergies or sensitivities, consuming products with natural flavors in moderation is unlikely to pose a significant risk, according to regulatory bodies. However, if you are concerned about allergens, follow a specific diet (e.g., vegan, dairy-free), or simply prioritize minimally processed whole foods, a stricter approach may be warranted.

Here are some strategies for navigating food labels:

Focus on Whole Foods: The most effective way to avoid all non-essential additives, including natural and artificial flavors, is to focus on a diet rich in whole foods. Fruits, vegetables, and unprocessed meats offer all their flavor naturally.
Look for 'Organic': The rules for natural flavors in certified organic products are stricter. They cannot be created using synthetic solvents or other artificial processing aids. If you want to limit your exposure to processing agents, opting for organic is a better choice.
Contact the Manufacturer: If you have a specific allergy or are following a strict diet, contact the food manufacturer directly. The exact composition of flavors is proprietary, but they may be willing to disclose information about the source of a specific flavor, especially regarding major allergens.
Read the Entire Ingredient List: Recognize that the term "natural" on a food label doesn't automatically mean it's healthier. The presence of flavors often indicates that the product is processed, and it's essential to read the entire ingredient list to understand what else is included.

Conclusion: Personal Choice Over Dogma

Ultimately, the question of whether you should avoid natural flavors boils down to personal choice and health priorities. The term itself is vague and masks a complex processing chain, meaning "natural" does not guarantee a healthier product. While regulators deem them generally safe, the lack of transparency poses a risk for individuals with allergies and those concerned about hidden additives.

For those seeking a diet free from processed and non-essential additives, opting for fresh, whole foods is the clearest path forward. For others, the occasional consumption of products with natural flavors, especially if they are certified organic, may pose little concern. By understanding the nuances behind the label and prioritizing transparency, consumers can make more informed decisions that align with their overall wellness goals.

Center for Science in the Public Interest: Artificial and Natural Flavoring

Frequently Asked Questions

The core difference lies in their source. Natural flavors come from natural plant or animal sources, while artificial flavors are created synthetically in a lab. However, both can undergo significant processing and contain numerous chemical compounds.

Not necessarily. While derived from natural sources, natural flavors can involve a complex process with many additives, some of which are synthetic. Nutritional experts often state that the source of a flavor molecule doesn't inherently make it healthier or safer than its synthetic counterpart.

Yes. While major allergens must be disclosed, the 'natural flavors' label can hide compounds from less common allergens. Individuals with sensitivities to things like specific fruits or dairy should be cautious and consider contacting the manufacturer for clarification.

The precise formulas for natural flavors are considered a trade secret by flavor companies. This allows manufacturers to protect their proprietary recipes and prevents them from having to list every chemical used in the flavoring.

Yes, they are generally subject to stricter regulations. Organic standards prohibit the use of synthetic solvents and artificial preservatives during the extraction of natural flavors, making them a cleaner option than their non-organic counterparts.

To completely avoid natural and artificial flavors, focus your diet on whole, unprocessed foods. This includes fresh fruits and vegetables, whole grains, and lean proteins without flavor additives. Reading ingredient lists carefully and choosing brands with minimal ingredients is key.

The FDA does not have a formal definition for the term "natural" on food labels, though they do regulate the term "natural flavor". This lack of a formal definition for the general term is why it can be used to mislead consumers into thinking a product is healthier than it is.