Understanding the Whole30: Are Natural Flavors Allowed on Whole30?

October 14, 2025 •

4 min read

According to official Whole30 program guidelines, many common food additives—including natural flavors—are explicitly allowed, as long as they are not used to make an otherwise non-compliant food mimic a forbidden one. The question, are natural flavors allowed on Whole30, is a common one for those scrutinizing every ingredient label during their 30-day reset.

Quick Summary

This article clarifies the Whole30 program's stance on natural flavors, explaining that they are generally compliant. It details the exceptions and provides guidance on how to read product labels carefully to ensure no hidden non-compliant ingredients, like added sugars or certain starches, are present alongside the natural flavors.

Key Points

Yes, with Conditions: Natural flavors are explicitly allowed on the Whole30 program, according to official program guidelines.
Read the Full Label: A product is only compliant if all ingredients are Whole30-approved; natural flavors alone are not a guarantee.
Check for Added Sugar: The most common pitfall is finding natural flavors paired with added sugars or artificial sweeteners, which are strictly prohibited.
Botanical Extracts are Okay: Alcohol-based extracts like vanilla, lemon, or lavender are allowed as an exception to the no-alcohol rule.
Focus on Whole Foods: While compliant, relying heavily on flavored products can go against the program's goal of resetting your palate to appreciate natural flavors.
Avoid Specific Additives: Always check for corn starch, soy lecithin, or rice bran, which are explicitly banned, even if natural flavors are present.

The Official Whole30 Stance on Natural Flavors

For those embarking on the Whole30 program, the ingredient list becomes a critical document. The good news is that the official guidelines clearly state that "natural flavors" are permitted. This decision aligns with the program's philosophy, which focuses on eliminating specific food groups known to cause cravings, impact hormonal balance, or trigger inflammation—not on eliminating every single food additive. Natural flavors are not a source of added sugar and are not considered a mind-body 'trigger' in the same way as artificial sweeteners or sugary treats.

The key to remember is that the flavor is only one part of the puzzle. A product containing natural flavors is only compliant if every other ingredient also meets the Whole30 standards. This requires vigilant label-reading, as products can hide non-compliant ingredients that are technically not the flavor itself but are part of the overall formulation.

Reading the Fine Print: Avoiding Hidden Pitfalls

While "natural flavors" themselves are allowed, it is essential to look for other common ingredients that are prohibited. The Whole30 program is an elimination diet, and its success depends on your ability to remove all forms of off-plan foods. Here’s what you need to look out for on your labels, even when the natural flavors appear to be okay:

Added Sugars: This is the most common pitfall. Many processed foods use natural flavors to enhance the taste, but they are often paired with some form of added sugar. Remember, the rule is no added sugar of any kind, whether real or artificial, including seemingly innocent-sounding options like agave nectar or coconut sugar.
Sweeteners: Beyond sugar, all non-nutritive sweeteners are out. This includes stevia, monk fruit, and sugar alcohols like erythritol and xylitol. These are often used to replicate a sweet taste, which goes against the Whole30 goal of breaking a dependence on sweetness.
Specific Additives: A few specific additives are off-limits on the program. These include soy lecithin, corn starch, and rice bran. Always check the ingredient list for these, as they may appear alongside natural flavors.

The Exception: Botanical Extracts

A specific, and often confusing, area is the use of botanical extracts. In 2019, the Whole30 program clarified its rule regarding these, allowing alcohol-based botanical extracts, such as vanilla, lemon, or lavender extract. The reasoning behind this is that these extracts are not intended for drinking and, through the distillation process, are considered gluten-free and non-potable. This was a significant rule change that has made many recipes easier to execute for Whole30 participants.

Practical Application: Compliant and Non-Compliant Examples

To put these rules into practice, consider the following examples. Being able to spot the difference will help you make confident decisions at the grocery store.


Feature	Whole30 Compliant	Not Whole30 Compliant
Beverages	Sparkling water with natural fruit flavors (e.g., LaCroix, Waterloo)	Juice drinks with added sugar, even if they contain natural fruit flavors
Condiments	A compatible hot sauce with natural flavors and no added sugar	Store-bought ketchup with natural flavors and added high-fructose corn syrup
Pantry Staples	Unsweetened almond milk with natural vanilla flavor, no added sugar	Almond milk with natural flavors and cane sugar or other non-compliant additives
Seasoning	Spices and seasoning blends with natural flavors and no added starches or sweeteners	A taco seasoning mix with natural flavors but containing corn starch or sugar

Using Natural Flavors Mindfully

The intention of the Whole30 program is to reset your palate and your relationship with food. While natural flavors are technically allowed, it's worth considering the spirit of the program. If you are constantly seeking out flavored products to satisfy a craving, you might be missing the point of the reset. The program encourages you to appreciate the natural, unadulterated flavors of whole foods. Using natural flavors in moderation, such as in compliant beverages or sauces, is perfectly fine, but relying on them to replicate the taste of off-plan desserts or snacks could be counterproductive.

Making Your Own Flavored Items

One of the best ways to control ingredients is to make your own. Instead of relying on store-bought products with a long list of ingredients, try these simple, compliant methods for adding flavor:

Infused Water: Add fresh fruit slices like lemon, lime, berries, or cucumber to water. Fresh mint or ginger also works well for a refreshing taste.
Fruit Juice: Use 100% fruit juice, like a splash of orange or apple juice, to flavor recipes, dressings, or water. However, do not drink large quantities of juice as a beverage replacement.
Herbs and Spices: Fresh and dried herbs, along with a wide variety of spices, are always compliant and can dramatically enhance your meals. Experiment with basil, oregano, cumin, cinnamon, and more.

Whole30 Compatible Product Examples

Sparkling Water: LaCroix, Waterloo, and Hint water (the still versions) are excellent examples of products that contain natural flavors without added sugars or artificial sweeteners, making them perfect for your Whole30.
Coconut Aminos: Look for brands that are officially Whole30 Approved or have simple ingredients, using natural flavorings as a seasoning agent.
Nutpods: This brand is known for its Whole30 Approved coffee creamers, which often contain natural flavors without any non-compliant ingredients.

Conclusion In summary, the answer to are natural flavors allowed on Whole30 is a qualified yes. They are not one of the specific prohibited ingredients, and the program's official guidelines explicitly permit them. However, the presence of natural flavors does not automatically make a product compliant. You must always read the full ingredient label to ensure that there are no added sugars, non-compliant sweeteners, or specific prohibited additives. Adhering to the spirit of the Whole30 by focusing on whole foods and being mindful of your cravings is also key. When in doubt, prioritize fresh ingredients or check the official Whole30 website's resources for the most up-to-date guidance on compliant products.

For more detailed information, consult the official Whole30 website's "Can I Have" guide.

Frequently Asked Questions

Yes, sparkling waters that are flavored with natural flavors and do not contain any added sweeteners are compliant. Popular brands like LaCroix and Waterloo are often cited as good options.

Natural flavors are permitted because they don't impact your body and mind in the same way as sweeteners. The program focuses on eliminating foods that create cravings or negatively affect health markers, and artificial sweeteners are believed to perpetuate a reliance on sweet tastes.

Yes, as of a 2019 rule update, botanical extracts, including alcohol-based vanilla extract, are allowed on the program.

Natural flavors are generally allowed and used for taste enhancement, while natural sweeteners like honey or maple syrup are prohibited because they contain sugar and impact the body like any other sugar.

The Whole30 program allows natural flavors, so they are not necessary to avoid for compliance. However, some individuals choose to avoid them to focus exclusively on whole, unprocessed foods and appreciate unadulterated flavors.

Always check for added sugars, artificial sweeteners (like stevia or monk fruit), corn starch, soy lecithin, and rice bran, as these are often found with natural flavors but are not compliant.

No, both organic and conventional natural flavors are assessed based on the same rules. The Whole30 program is concerned with the ingredients and their effects, not whether they are certified organic.