Are Food Dyes Bad for You?

You’ve probably heard a good rule of thumb for a healthy diet is to eat the rainbow. Eating a variety of colorful fruits and vegetables gives you a wide range of vital nutrients your body needs to thrive.

But what about eating the artificial rainbow — where food dyes are added to impart or enhance color? Many of the foods we eat contain food dyes, from candies, cereals and baked goods to sports drinks and juices to even pickles, condiments and salad dressings.

The potential health risks of food dyes have become a major point of concern in recent years, as consumption continues to rise, especially in kids, thanks to a growing popularity of processed foods. Many families are left to wonder: Are food dyes harmless or harmful?

Ame Golaszewski, RDN, a registered dietitian and nutritionist at Geisinger, shares what current research has to say about artificial coloring and whether you should purge your pantry of these products to improve your health.

What are food dyes?

Food dyes, or color additives, are used to make food more vibrant, appealing and increase our appetite. But before they can be added to foods, the U.S. Food and Drug Administration (FDA) requires evidence that the color additive is safe for consumption.

The FDA’s approved color additives are classified into 2 groups: dyes from natural sources (exempt from certification) and artificial or synthetic food dyes (certification required).

Natural food dyes come from plant and mineral sources and offer an organic way to color foods. Examples include beet juice, beta-carotene, saffron, turmeric and other fruit and vegetable juices.

Artificial food dyes, however, are synthetically produced using chemicals like petroleum. Marketers prefer artificial food dyes because they provide more vibrant, consistent color than natural dyes. The main artificial food dyes found in many food products on the shelves today include Red No. 3, Red No. 40, Yellow No. 5 and Yellow No. 6, Blue No. 1 and Blue No. 2.

Health risks of food dyes

Artificial coloring is prevalent in numerous processed foods, snacks and beverages, and concerns about health risks of food dyes have amplified in recent years.

However, research — and the controversial debate — is still ongoing. “The FDA has assessed these dyes and deemed them generally safe for consumption within prescribed limits,” says Ms. Golaszewski, “while some health advocates call for stricter regulations and caution against excessive consumption of foods with artificial dyes.”

Food dyes and hyperactivity in children

Some research has suggested that certain artificial colorings, particularly those in candies and sugary drinks, may make some children hyperactive or irritable, and may intensify symptoms in children diagnosed with attention-deficit hyperactivity disorder (ADHD). Artificial food dyes Red No. 40, Yellow No. 5 and 6 — among the most ingested dyes — are especially linked to these health effects.

“While some evidence suggests that certain children may be sensitive to color additives, most children will have no adverse effects when consuming foods that contain them,” says Ms. Golaszewski.

Allergic reactions and sensitivities to food dyes

Some people may be more sensitive to certain chemicals and have negative reactions to specific dyes, leading to symptoms like skin rashes, headaches or gastrointestinal issues. Red No. 40, Yellow No. 5 and 6 are most frequently associated with allergic responses in sensitive people.

“Allergic reactions to food dyes are rare,” says Ms. Golaszewski. “And for people that aren’t sensitive to food dyes or have allergic reactions, they are safe to eat.”

Cancer and other long-term health effects from food dyes

Some research has linked high amounts of artificial food dyes to cancer and other severe health risks in lab rats. And because of this research, earlier this year the FDA banned Red No. 3 in food and drug products, and companies have until January 2028 to phase it out of their products.

Red No. 3 can be found in candies, fruit juices, Maraschino cherries and strawberry-flavored milk. But before you panic, Ms. Golaszewski notes the lab rats in these studies were exposed to extremely high amounts of Red No. 3 compared to their body size. The amounts people are exposed to in everyday foods is negligible in comparison.

“And there is no concrete data that proves the other food dyes cause cancer and other serious health concerns in humans,” she says. “The FDA considers other food dyes safe to eat in moderation.”

Tips to limit food dyes in your family’s diet

While there’s not enough evidence to support that everyone should be avoiding artificial food dyes, there’s also insufficient data to prove these food dyes are safe in large amounts.

In general, it’s best to avoid consuming large quantities of foods that contain artificial dyes. They have no nutritional benefit, and the biggest source of food dyes are in ultra-processed foods that are known to cause other negative effects on health.

“If your goal is to eat healthier with less exposure to food dyes, switch to whole foods as much as possible,” says Ms. Golaszewski. “Fruits, vegetables, grains and proteins are naturally free from artificial dyes, and unlike processed foods, whole foods are highly nutritious and are generally lower in sodium, fat and sugar.”

She also offers these tips to limit artificial food dyes in your family’s diet:

• Read food labels carefully. The FDA requires companies to list food dyes on product labels, so look for mentions of specific color additives like Red No. 40, Yellow No. 5, Yellow No.6  or Blue No. 1. If any of these are present, consider choosing a different product.
• Switch to products that use natural alternatives. Many brands are now adopting natural options like beet juice, turmeric or spirulina. Not only are they better for your health, but they also can boost the product’s nutritional value.

“Start small to limit food dyes in your diet. You don’t need to purge your pantry all at once,” says Ms. Golaszewski. “Food dyes are likely not dangerous for most people, but avoiding processed foods that contain food dyes is a proactive approach to improve your overall health.”