What’s in Natural Flavors? You Might Not Want to Know…

What Are “Natural Flavors” in Our Food?

Are They Really Natural?

Ever noticed “natural flavors” on a food label and wondered what that really means? You’re not alone. It sounds like it comes from fresh fruit, herbs, or spices, but the truth is more complicated.

What Are Natural Flavors?

The FDA defines natural flavors as ingredients from plants or animals used to enhance taste. They can come from:

• Fruits and vegetables

• Herbs and spices

• Meat, dairy, and seafood

• Fermented products

However, these flavors go through extensive processing—including heating, fermenting, and mixing with additives like preservatives, solvents, and emulsifiers. That means the “natural flavors” in your food may not be as natural as they sound.

How Are Natural Flavors Made?

Here’s a quick look at the process:

1. Sourcing – Extracting compounds from plants or animals (e.g., citrus peels for citrus flavor).

2. Extraction – Using solvents like alcohol or oil to separate flavor compounds.

3. Processing – Refining the extract through heating, distillation, or fermentation.

4. Blending – Mixing with stabilizers, preservatives, or emulsifiers to create the final flavor.

Natural vs. Artificial Flavors

The only real difference is where they come from:

• Natural flavors start from plants or animals but are heavily processed.

• Artificial flavors are made in a lab but mimic natural flavors.

Chemically, they can be nearly identical. For example, vanillin (the main compound in vanilla) can be extracted from vanilla beans (natural) or made synthetically (artificial). Your taste buds can’t tell the difference!

Ironically, artificial flavors can sometimes be purer because they are made under controlled conditions, while natural flavors can vary and contain impurities.

What’s Really in Natural Flavors?

Natural flavors can include:

• Solvents & preservatives – Like citric acid, alcohol, or BHA to keep flavors fresh.

• Emulsifiers – Help mix flavors evenly in food.

• Flavor enhancers – Some contain additives like MSG to intensify taste.

Companies don’t have to disclose what’s actually in their natural flavors. For example, beaver castoreum (a secretion from beaver glands) has been used in vanilla, raspberry, and strawberry flavors—though it’s rare today.

Are Natural Flavors Healthier?

Not necessarily. Even though they come from nature, they’re still highly processed. They don’t add nutrients to your food, and food companies use them to make products more addictive, encouraging overeating.

How to Avoid Hidden Natural Flavors

• Eat whole foods – Fresh fruits, vegetables, nuts, and spices.

• Read labels – Avoid foods with vague ingredient lists.

• Look for transparency – Some brands disclose where their flavors come from.

The Bottom Line

Natural flavors aren’t as natural as they sound. They may start from real food, but by the time they’re processed and mixed with additives, they’re far from their original form. If you want to eat cleaner, focus on whole, real foods and read labels carefully.