Start Here

The beginner's guide to non-toxic living.

Nothing gets thrown out overnight. Read the label first, then work the six tiers of swaps at your own pace.

Your progress0 of 6 tiers complete
Read a label in 60 seconds

Front label down. Facts panel first.

01

Flip to the back

Marketing lives on the front. The enforceable facts live on the information panel: the ingredient list and, for food, the Nutrition Facts.[1][2]

[Inference]
02

Order ≈ amount

Cosmetic and food ingredients are listed in descending order of predominance — by weight for food. First is bulk, last is trace.[1][2]

03

Scan the first five

The first five or so ingredients are usually most of the product. If sugar, water, or a cheap oil leads, that is what you are buying.[1][2]

[Inference]
04

Mind the small print

Cosmetics at 1% or less, and food at 2% or less, may be listed in any order. A scary-sounding name near the end is likely a trace.[1][2]

05

One ingredient, many names

Ascorbic acid is vitamin C; tocopherol is vitamin E. Cosmetics use INCI names, food uses common names. Unfamiliar is not a red flag.[1][2][3]

06

Check serving size first

Every Nutrition Facts number is per serving, not per package. “100 calories” can mean 300 if the box holds three servings.[12]

07

Use %DV as gauge

5% Daily Value or less is “low”; 20% or more is “high.” A fast read on sodium, added sugars, or fiber — it assumes a 2,000-calorie diet.[13]

08

Don’t panic at length

Length alone is not a danger signal — water is “dihydrogen monoxide.” Judge an ingredient by what it does and where it sits.[1][2][31]

[Inference]
The 6-tier roadmap

What to swap, and in what order.

Each tier builds on the last. Tap a level to open it and mark your progress.

Tier 01Easy6 swaps
Tier 02Easy6 swaps
Tier 03Moderate5 swaps
Tier 04Moderate4 swaps
Tier 05Moderate3 swaps
Tier 06Advanced5 swaps
Label reading cheatsheet

Know which words carry weight.

Scan the patterns, then filter 19 common claims by what the law actually requires.

Red flags

"fragrance""parfum""PEG-""FD&C""-paraben""BHA""BHT""DMDM""oxybenzone"

These terms often signal undisclosed chemicals, hormone disruptors, or synthetic preservatives worth researching further.

Green flags

"organic""mineral""plant-derived""unscented""non-gmo""cold-pressed""GOTS certified""EWG Verified"

Positive markers — though they are not guarantees on their own. Cross-reference in the Lab.

Deceptive words

"natural""clean""pure""dermatologist-tested""hypoallergenic""green""eco"

Marketing language with no regulatory definition. These words carry no legal requirement in the US. Always read the actual ingredient list.

UnregulatedGrass-fed

USDA-AMS withdrew its voluntary “grass (forage) fed” standard in 2016. No single federal definition remains.

Check — Look for a third-party certifier such as AGA.[19][20]

UnregulatedGrass-finished

No federal definition. Meant to signal a grass diet through slaughter rather than grain finishing, but unstandardized.

Check — Verify the certifier or the producer’s stated protocol.[19][20]

[Inference]
PartialFree-range / free-roaming

FSIS treats it as an animal-raising claim needing producer documentation, but sets no quantitative outdoor-access standard.

Check — Check the certifier — “access to outdoors” varies widely.[15]

PartialCage-free (eggs)

Hens are not caged, but outdoor access is not implied. USDA-graded cartons carry defined shell-egg claims.

Check — Cage-free is not free-range or pasture-raised.[15]

[Inference]
UnregulatedPasture-raised

No federal definition; the claim rests on third-party programs.

Check — Look for Certified Humane or AGA-style verification.[15]

[Inference]
Unregulated“Natural” (food)

FDA has no formal rule — only a policy that nothing artificial or synthetic was added. It says nothing about pesticides, processing, or health.

Check — Ignore it as a health signal; read the ingredient list.[4]

Partial“Natural” (meat / poultry)

FSIS requires no artificial ingredient or added color and only minimal processing, and the label must explain the term. It says nothing about raising.

Check — Look for a separate raising claim, such as diet or antibiotics.[15]

RegulatedNatural flavors

21 CFR 101.22(a)(3) defines flavoring derived from spices, fruit, vegetables, herbs, meat, or dairy. Natural in origin, still a processed flavor compound.

Check — If you react to flavors, “natural” does not mean allergen-free.[14]

RegulatedOrganic vs. “made with organic”

“100% Organic” is all organic. “Organic” is at least 95% and may carry the USDA seal. “Made with organic ___” is at least 70%, with no seal.

Check — “Made with organic” is weaker than the USDA seal.[16]

RegulatedNon-GMO / “Bioengineered”

USDA’s mandatory Bioengineered disclosure covers foods with detectable modified genetic material. “Non-GMO Project Verified” is a separate private certification.

Check — BE is federal; the Non-GMO Project butterfly seal is private.[18][29][37]

Unregulated“Clean” / “non-toxic” / “chemical-free”

No FDA or USDA definition. FTC Green Guides §260.10 require substantiation for “non-toxic,” and “chemical-free” is impossible — all matter is chemicals.

Check — Treat the words as marketing and check the ingredient panel.[21][22][23]

UnregulatedHypoallergenic

FDA says there are no federal standards or definitions; the term means whatever a company wants it to mean.

Check — Read the ingredient list for your known triggers.[7]

UnregulatedDermatologist-tested

FDA does not approve or list accepted cosmetic claims, and the phrase has no defined protocol. It says testing happened, not the result.

Check — Look for what was tested and by whom, if stated.[9]

[Inference]
PartialFragrance-free vs. unscented

FDA says “fragrance free” should contain no added fragrance, while “unscented” may still use a masking fragrance.

Check — For sensitivity, prefer “fragrance free” and scan for “parfum.”[8]

Context“No added hormones”

For beef it signals a raising choice. Hormones are prohibited in pork and poultry, so those labels must say federal regulations prohibit them.

Check — On chicken or pork this is true of every brand — not a premium.[15]

PartialAntibiotic-free / “No antibiotics ever”

An animal-raising claim requiring producer documentation for FSIS label approval; not third-party audited by default.

Check — Prefer USDA Process Verified or third-party certification.[15]

UnregulatedCruelty-free / Leaping Bunny

FDA has no legal definition for “cruelty-free” or “not tested on animals.” Leaping Bunny is a defined third-party standard.

Check — Trust the Leaping Bunny logo over a bare “cruelty-free.”[10][28][36]

Context“No artificial preservatives”

Not a standardized claim. The product may use “natural” preservatives, or have a shorter shelf life or need refrigeration.

Check — Check for a use-by date and storage instructions.[31]

[Inference]
Context“Organic” cosmetics

FDA does not define “organic” for cosmetics. A cosmetic may carry the USDA-NOP seal only if it meets USDA agricultural-organic rules.

Check — The USDA seal is meaningful; the word alone is not.[11]

Field sheet · PDF

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Myth vs. reality

Common misconceptions, cleared.

Flip through 13 claims — each with the evidence-aware version and its source.

04Myth

Parabens cause breast cancer.

Reality — FDA says it has no information showing parabens as used in cosmetics affect human health, and continues to review the science. NCI found no evidence they cause breast cancer; endocrine evidence stays mixed.[6][24]

FDA — Parabens in Cosmetics
05Myth

Sulfates (SLS) are dangerous.

Reality — A peer-reviewed review concluded SLS is safe as used in consumer products, with skin or eye irritation at higher concentrations rather than systemic toxicity. Its authors were industry-affiliated, so weigh it accordingly.[30][38]

Bondi et al. — Sodium lauryl sulfate review (2015)
08Myth

Organic means pesticide-free.

Reality — USDA organic rules restrict synthetic inputs but permit substances on the National List, including certain approved pest controls. Organic means “grown under the rules,” not residue-free.[16][17]

USDA AMS — Organic Labeling
12Myth

E-numbers are all artificial and bad.

Reality — E-numbers are Europe’s coding system for food additives evaluated by EFSA. Many are natural — E300 is ascorbic acid, E160a is beta-carotene. An identifier, not a danger rating.[35]

EFSA — Food Additives
13Myth

Raw or unprocessed is always safer.

Reality — Public-health authorities warn that some raw foods, notably raw milk, carry a higher risk of harmful bacteria than pasteurized versions. “Raw” is not a universal safety upgrade.[32]

CDC — Raw Milk

01 / 13

Next step

Ready to check a specific ingredient?

Look up any ingredient in the Lab — or paste a whole list to scan the product.

Open the lab Read the blog

Sources & References

Government, regulatory, and peer-reviewed sources behind this page. All accessed July 22, 2026.

Open source ledger (37)
  1. [1]FDA / eCFR — 21 CFR 701.3: Cosmetic ingredient declarations
  2. [2]FDA / eCFR — 21 CFR 101.4: Food ingredient lists
  3. [3]FDA — Cosmetics Labeling Guide
  4. [4]FDA — Use of the Term “Natural” on Food Labeling
  5. [5]FDA — Questions and Answers on Monosodium Glutamate (MSG)
  6. [6]FDA — Parabens in Cosmetics
  7. [7]FDA — “Hypoallergenic” Cosmetics
  8. [8]FDA — Fragrances in Cosmetics
  9. [9]FDA — Cosmetics Labeling Claims
  10. [10]FDA — “Cruelty Free” / “Not Tested on Animals”
  11. [11]FDA — “Organic” Cosmetics
  12. [12]FDA — Serving Size on the Nutrition Facts Label
  13. [13]FDA — Daily Value on Nutrition and Supplement Facts Labels
  14. [14]FDA / eCFR — 21 CFR 101.22: Natural and artificial flavors
  15. [15]USDA FSIS — Meat and Poultry Labeling Terms
  16. [16]USDA AMS — Organic Labeling
  17. [17]USDA AMS — National List of Allowed and Prohibited Substances
  18. [18]USDA AMS — Bioengineered Food Disclosure
  19. [19]Federal Register — Withdrawal of livestock and meat marketing standards
  20. [20]National Agricultural Law Center — USDA grass-fed standard withdrawal
  21. [21]FTC — Environmental Claims: Summary of the Green Guides
  22. [22]FTC — Green Guides
  23. [23]FTC / eCFR — 16 CFR 260.10: Non-toxic claims
  24. [24]National Cancer Institute — Antiperspirants / deodorants and breast cancer
  25. [25]American Cancer Society — Antiperspirants and breast cancer risk
  26. [26]NCCIH — Natural Doesn’t Necessarily Mean Safer
  27. [27]NCCIH — “Detoxes” and “Cleanses”: What You Need To Know
  28. [28]Leaping Bunny — Corporate Standard of Compassion for Animals
  29. [29]Non-GMO Project — Product Verification
  30. [30]Bondi et al. — Sodium lauryl sulfate review (2015)
  31. [31]Rathee et al. — Preservatives and microbial contamination (2023)
  32. [32]CDC — Raw Milk
  33. [33]Bos & Meinardi — The 500 Dalton rule for skin penetration (2000)
  34. [35]EFSA — Food Additives
  35. [36]EU / EUR-Lex — Regulation (EC) No 1223/2009, Art. 18: Cosmetics animal-testing ban
  36. [37]USDA AMS / eCFR — 7 CFR Part 66: National Bioengineered Food Disclosure Standard
  37. [38]CIR — Safety Assessment of Sodium Lauryl Sulfate