Candy coloured cereal. Neon pickles. Wasabi peas. Many popular foods are captivating the eyes from artificial dyes. That’s exactly what artificial dyes sound like. The synthetic colouring used in food makes it look attractive to children and adults.
Recently, artificial dyes have become a hotly discussed topic. You may have seen this theme appear on the news and social media.
Some of the things you see can be pretty vigilant, so if you’re thinking that some of your grocery store staples can be harmful to your health, then you can understand Masu.
As a registered dietitian, I am here to share facts about artificial food dyes and their potential effects.
What are artificial food dyes?
Artificial food dyes often come from petrochemicals (1).
Many artificial dyes are approved by the US Food and Drug Administration (FDA) and the European Food Safety Administration (EFSA) for use in processed foods, gummy vitamins and medicines (1, 2).
Some of the most commonly used artificial food dyes (10) include:
- Red 3 (Erythrosine): Cherry red colour.
- Red 40 (Allura Red): Dark red dye.
- Yellow 5 (Tartrazine): Lemon yellow dye.
- Yellow 6 (Sunset yellow): Orange yellow shade.
- Blue 1 (Brilliant Blue): Greenish blue dye.
- Blue 2 (Indigo Carmine): Royal blue color.
- Green 3 (high-speed green): Grassy green dye.
The FDA recently banned the use of Red 3 in foods, supplements and oral medications, but companies have it to remove dyes from products until January 2027 or 2028 (14).
For now, both FDA and EFSA are still approved using red 40, yellow 5, 6, blue 1, blue 2 (12). Some other dyes are approved by one modulation body, but the other dyes are not other dyes. Red 40 is the most widely used food dye (3).
These artificial colors are11):
- Breakfast cereal
- Packaged baked goods
- Preserved fruit
- Ice cream
- jarred pickles
- Packaged soup
- Popsicles
- Candy and fruit gummies
- Seasonings and sauces
- Cheese-flavored snacks
- Delicious snacks such as flavoured popcorn and chips
- Slim, frozen drink
- Sports and soft drinks
- Cake Decorating Gel and Icing
Since 2010, foods with certain artificial dyes in Europe have a warning label that says “may have a negative effect on children’s activities and attention” (there are children’s activities and attention)5).
There is no equivalent signage system in the US. According to the FDA, that’s because there is no sufficient evidence to deem approved dyes unsafe (12).
Potential health effects of artificial food dyes
Some studies have raised concerns about artificial food dyes. This study suggests that Artificial dyes can affect the health of children’s behavior (6).
For example, a 2021 report by Oeha in California linked artificial dyes to behavioral problems like child hyperactivity (7). A 2024 review of 15 studies suggests that artificial food dyes can be harmful to health. Again, these risks are even greater concern for children (8).
Research into possible behavioral effects has led California to ban six artificial dyes in public schools in 2024. this is California School Food Safety Act. Since then, 11 states have introduced similar laws banning certain food dyes and additives (15, 16).
Acceptable daily intakes of these dyes were set decades ago before the latest research was conducted (6). New research suggests that Current acceptable daily intake may be too high for childrenmay be more vulnerable to the potential effects of food dyes (6).
In 2018, a report from the American Academy of Pediatrics encouraged a safety review (9). Further research is needed to fully understand the potential effects of food dyes.
What does this mean to you?
If there is no conclusive study on the potential health effects of artificial dyes, It is recommended that you consider limiting them as a precaution, especially if you are feeding children.. Fortunately, this has become easier, with many naturally colored foods entering the market.
If you want to be careful of artificial food dyes
Here’s what you can do if you want to limit artificial food dyes while you’re eating:
- Choose Whole Foods: Reduce consumption of ultra-processed foods and focus on diets rich in healthy whole foods. This automatically reduces your intake of artificial food dyes and adds a bonus that improves your overall health.
- You will be notified: Please check the food label. Identify go-to food dyes and find and create natural alternatives.
- Teach your kids about healthy eating: Show me how to make food choices. This helps them understand why they switch to some new choices of their snacks.
- It’ll become natural: Thanks to shoppers who want it, food dyed with natural ingredients is available at most grocery stores. You can also try out natural alternatives to add color and flavor to your food at home, such as:
- Blue Spirulina (blue)
- Red Beat Powder (Red)
- Turmeric or carrot (orange)
- Saffron (yellow orange)
- Berries like raspberries and blueberries (pink, blue, purple)
- Red cabbage (blue)
- Matcha or spinach (green)
Each natural dye has a slightly different preparation method. It’s easy to find online. This is a fun activity for kids and you can see how to wear food without using artificial dyes.
By taking these steps, you can help limit artificial dyes for you and your family.
Artificial food dyes are a hot topic for health-conscious consumers. Some people choose to limit artificial food dyes in their diet, as they are studying how these dyes may have unwanted effects, especially for children. More research is needed.
It may not be realistic to completely remove artificial dyes from your diet. Whether natural or artificial, enjoy your favorite candies, drinks, or other snacks in moderation. That’s balance!
What a nutritionist wants you to know about artificial dyes first appeared on the MyFitnessPal blog.
