Read the label of any boxed food product at the grocery store and odds are, you’ll see “natural flavors,” “natural flavoring,” “natural <insert fruit, spice, or vegetable here> flavor” as one of the many ingredients. And yes, this includes organic products.

So, what are natural flavors, and should you be consuming them? According to the U.S. Food and Drug Administration (FDA) Code of Federal Regulations (21 CFR 101.22), natural flavors are defined as “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.” Blah blah blah. Simply stated, natural flavors are substances created from natural sources like plants and animals and are used to enhance the taste of foods.

Though labeled “natural,” during processing, natural flavors can also contain over 100 different chemicals, including preservatives, solvents, and other additives according to the Environmental Working Group (EWG). These preservatives, solvents, and additives is where the concern lies. 

Think of the term “natural flavors” as a catch-all phrase that encompasses a wide range of chemicals. When consuming products with natural flavors, you don’t know what exactly you’re putting into your body. Due to this ambiguity and the potential for additives, natural flavors are not necessarily better than artificial flavors, which are made from chemical compounds rather than derived from natural sources. Just because something is labeled “natural” doesn’t guarantee it’s healthier or safer. Natural gas is natural, but you won’t find it on the food pyramid. 

There are stricter requirements for the use of natural flavors in organic food, particularly related to the quality of ingredients and the absence of synthetic additives. Still, even with these regulations, I choose to avoid purchasing products with natural flavors. In my opinion, if manufactures have to add flavors back to foods, then the foods are too processed, even if organic. Chicken broth containing “natural chicken flavor” just isn’t for me. I’ll stick with “water, chicken, onions, carrots, celery, and salt.” 

I challenge you to take extra time on your next shopping trip to read the ingredient label of every product you place in your grocery cart. Yes, every single one. You might be surprised at how many products contain natural flavors—I’ve even seen natural flavors listed as an ingredient in fresh, ground turkey. Because of the ambiguity surrounding natural flavors, why not, when given the option, choose products where you know exactly what you’re putting into your body, instead of relying on vague, catch-all ingredients?