The Case Against Natural Flavors

Chances are, if you’ve picked up a snack or flavored water lately, you’ve seen “natural flavors” on the label. Sounds harmless, right? It’s natural! But what does that actually mean?

I started paying closer attention when I kept getting headaches from a sparkling water that listed just two ingredients: water and natural flavors. According to the FDA, natural flavors are those derived from animal or plant materials, unlike artificial flavors, which come from chemicals in a lab. But here’s the catch: natural flavors can still involve chemicals in processing, and may contain up to 250 ingredients—all hidden under that one tidy label.

🦫 Wait, Vanilla from… Beavers?

One of the most eyebrow-raising examples is castoreum, a natural flavoring used as a vanilla substitute. It’s made from the castor sacs and anal glands of beavers.

Yes, you read that right.

It’s considered safe by the FDA, but for many people, the “ick” factor is real. And it highlights how little transparency exists in food labeling.

⚠️ Allergens & Dietary Restrictions

The Food Allergen Labeling and Consumer Protection Act requires manufacturers to list the eight major allergens (like peanuts, milk, and shellfish) if they’re part of natural flavors. But if you have a less common allergy—or you’re vegan or vegetarian—you’re out of luck. Companies don’t have to disclose if natural flavors contain animal products or unusual allergens like avocado or mango.

📊 How Common Are They?

According to the Environmental Working Group, natural flavors are the fourth most common ingredient on food labels, showing up in about 20% of packaged foods. That makes them nearly impossible to avoid if you buy processed products.

In fact, in 2015 the FDA even asked for public comment on whether “natural” should be more clearly defined. They received thousands of responses—but as of now, little has changed.

🙅 Why I Try to Avoid Natural Flavors

I still don’t know why that sparkling water gave me headaches, and I probably never will—the company isn’t required to disclose what’s actually in their “natural flavors.”

For me, that lack of transparency is enough reason to avoid foods with “natural flavors” on the label. Are they technically “safe”? Sure. But shouldn’t we, as consumers, have the right to know exactly what we’re eating and drinking?

Until labeling rules change, the best we can do is limit packaged foods with natural flavors and stick to whole, real ingredients whenever possible.