Food Dyes: Healthy or Harmful?

Are you curious about if food dyes are harmful and whether you should avoid them? This topic is especially timely as discussions around banning food dyes, fueled by figures like RFK Jr., are making headlines. Food dyes are everywhere – in candies, cereals, drinks, and medications – but are they safe? Here’s everything you need to know about artificial food dye, their potential health risks, and safer alternatives.

What are food dyes?

Food dyes are not just for homemade baked goods; they are added to many everyday foods, mainly processed foods, to enhance their visual appeal. They are used in commercial products such as children’s cereals, candies, canned goods, dry foods, and even in some medications. Food dyes are often used to enhance the color of food products without interfering with their taste. They are everywhere, especially in foods targeted toward children. As such, their widespread use raises concerns about their impact on health.

Are food dyes harmful to health?

The safety of additives like food dyes has been controversial for years, with some countries banning them or requiring warning labels. In the U.S., the FDA permits most food dyes, claiming they are safe in regulated amounts. However, research into the food industry has linked food dyes to potential health risks, including allergies, migraines, and behavioral issues in children such as hyperactive behavior. Studies also suggest that some food dyes, such as Red 40, Red 3, and Yellow 6, may contain carcinogenic compounds.

Even though we need more research to determine the exact harms associated with eating food dyes, other countries have opted to use plant-based colorings like paprika, annatto, red cabbage extract, and beetroot to enhance the color of their products naturally. There have been attempts to ban food dyes in the United States, but the FDA states most food dyes are not dangerous and are safe for consumption, with the exception of Red Dye 3, which the FDA recently banned in January 2025.

Spotlight on Common Food Dyes

Red 40

Red 40 is one of the three most common food dyes used in the United States, along with Yellow 5 and 6. Additionally, six other food colorings are certified by the Food and Drug Administration (FDA), with an acceptable daily intake of 3.2 mg per pound. Red 40 is most commonly used due to its affordability, uniformity in color, and because it does not alter the taste of foods. It is made from petroleum-based compounds, and is water-soluble and stable in various food-processing conditions, making it versatile and cost-effective for manufacturers. If you’re a fan of maraschino cherries, you’ve seen Red Dye 40 in action!

So, is Red 40 harmful? Potentially. While Red 40 is legal and commonly used in the United States, it is banned in many other countries, including Iceland, Austria, and Norway. It is associated with migraines and allergies, and has been linked to aggression, attention deficits, and hyperactivity in children. While the FDA denies Red 40 being harmful, it does agree that children can be sensitive to food dyes. Currently, the risks mainly concern children with food sensitivities or intolerances, but it is up to you to decide if you fully want to avoid food dyes altogether. California recently took the step to ban Red 40 in public schools across the state. 

Red 3

Red 3, or Erythrosine, is a synthetic dye derived from fluorine and iodine compounds. Historically, it has been used to give a bright, cherry-red hue to products such as candies, gummies, frostings, baked goods, snack foods, pet foods, and medications. However, concerns regarding its safety have led to significant regulatory changes. In January 2025, the FDA announced a ban on the use of Red 3 in foods and ingested drugs, citing studies that linked high doses of the dye to thyroid tumors in laboratory rats. Manufacturers have been given until January 2027 to reformulate their products, with an additional year for ingested drugs. 

Yellow 5

Like Red 40, Yellow 5 is an artificial food coloring used to create a more eye-catching appearance in ultra processed food, drinks, some oral medications, and cosmetics. It is formally known as tartrazine but is often written as Yellow 5 on food labels. It is an artificial dye that is also made from petroleum. Yellow 5 is concerning because of its links with many health issues, especially in children, including skin issues such as eczema, hives, asthma symptoms, allergic reaction, and more.

Processed foods with yellow dye, such as fruit juices, can cause behavioral effects such as hyperactivity in children. This is why the European Union finds Yellow 5 unsafe for children, and all foods with Yellow 5 must contain a warning label. However, there are no warning labels in the United States because the FDA states that occasional exposure is not harmful. However, most Americans often consume Yellow 5 more than “occasionally,” so it’s advisable to avoid it, even if the FDA says it is not harmful.

Yellow 6

Yellow 6 is the third most used artificial coloring in America. It is a petroleum-based orange-yellow color often seen on a food label, also known as Sunset Yellow FCF. The acceptable daily consumption is 3.75 mg/kg. Countries including Norway and Finland have banned Yellow 6 due to health concerns.

Some health risks of Yellow 6 include tumors in the kidneys and adrenal glands. This information is based on lab animal testing, so human results may differ. However, limited testing is still available on food colorings, which is why the debate is still prevalent.

Natural Alternatives to Food Dyes

The effect of food dyes is still being debated, and more research has to be done. But, if you do not want to continue to consume products that have artificial color or food dyes in them, here are a few options you can consider:

• Read the ingredient list on food labels. Food labels are often found on the back of products. Artificial dyes are often labeled as a color followed by a number: Yellow 4, Yellow 5, Red 40, etc. If you see that on the ingredient list, it might be a product you want to avoid.
• Choose naturally-colored products. While many commonly-known brands often include food dyes, here are a few options that use natural dye:
  • YumEarth Organic Lollipops
  • TruSweets Candy Canes
  • India Tree Sprinkles
  • Annie’s Crescent Rolls
• Eat whole foods, which often do not contain artificial food dyes, such as dairy, eggs, meat, poultry, fruit, and vegetables.
• Make DIY food coloring using natural ingredients and natural dyes like spinach, turmeric, or berries to add color to your homemade treats.

The Bottom Line

The debate around artificial food dyes continues, but the choice is ultimately yours. While food dyes add visual appeal to processed foods, they can come with potential risks, especially for children and those with sensitivities. Opting for natural alternatives or limiting your consumption of processed foods can help your exposure. If you’re curious about healthier food choices, the team of Registered Dietitians at Culina Health is here for you! Head to our website to get matched with a provider today—most of our patients’ visits are covered by their insurance!