“Eat the rainbow” is a common phrase encouraging people to eat a variety of colorful fruits and vegetables for better health. But in today’s food environment, that rainbow has taken on a different meaning. Instead of produce, it often appears in the form of bright cereals, blue sports drinks, and neon gummies – foods colored with synthetic dyes to grab attention rather than offer nutrition.

 

While these vivid hues can make food more appealing, they also raise important questions about what we’re really putting into our bodies. 

 

What are Food Dyes? 

 

Artificial food dyes are synthetic color additives used to enhance the appearance of processed foods, candies, cereals, snacks, and drinks [1]. Though many natural alternatives exist, synthetic dyes are less expensive, available, stable, and more vibrant, making them a more favorable option among manufacturers.  

 

There are currently nine FDA-certified synthetic food dyes [2]: 

 

• Blue No. 1 (Brilliant Blue)
• Blue No. 2 (Indigo Carmine)
• Green No. 3 (Fast Green)
• Red No. 3 (Erythrosine) – banned as of 2025
• Red No. 40 (Allura Red)
• Yellow No. 5 (Tartrazine)
• Yellow No. 6 (Sunset Yellow)
• Orange B
• Citrus Red No. 2

 

As of 2025, Red No. 3 has been officially banned. The remaining FDA-certified synthetic dyes are currently still approved for use, but a voluntary industry phase-out is underway, with a target completion date by the end of 2026. Meanwhile, the use of Orange B and Citrus Red No. 2, both of which have very limited applications, are in the process of being revoked [3]. 

 

What the Research Shows

 

The safety of synthetic food dyes has been questioned for decades, with initial studies focusing largely on their effects on behavior, particularly in relation to attention deficit hyperactivity disorder (ADHD). A pivotal study by Bateman and colleagues demonstrated that preschoolers exhibited increased hyperactivity after consuming synthetic dyes and a commonly used preservative, with symptoms often diminishing once these additives were removed from their diets [4]. Subsequent research has indicated that the impact of these substances may extend beyond children with diagnosed behavioral disorders, potentially affecting attention and learning more broadly [5,6]. Although the precise biological mechanisms remain unclear, some evidence points to factors such as histamine release or metabolic effects that could indirectly influence brain function [6].

 

Amid rising diagnoses of ADHD and related behavioral conditions, scientific interest in environmental contributors, including synthetic food dyes, has intensified. A recent comprehensive review of 27 clinical trials reported that nearly two-thirds documented behavioral changes associated with dye exposure, with over half of these findings reaching statistical significance [7].

 

Concerns have also expanded to potential long-term health risks. Research indicates that dyes like Yellow No. 5 and Red No. 40 may contain trace amounts of benzidine, a recognized carcinogen in humans and animals [8]. While these levels are low and regulated, questions remain about the effects of chronic exposure, especially considering the significant increase in average dye consumption [6]. The U.S. Food and Drug Administration (FDA) continues to regulate food dyes, though policy revisions have progressed slowly, and debate persists regarding the adequacy of current safety standards. Notably, in 2025, the FDA banned Red No. 3 following animal studies linking it to cancerous tumors in rats [9].

 

Can They Be Completely Avoided? And Is It Necessary?

 

Yes, it is possible to completely avoid artificial food dyes, but whether it’s necessary or even helpful depends on the bigger picture. For some families, especially those managing severe allergies or confirmed sensitivities, strict avoidance is essential. In these cases, dyes should be treated like any other allergen, with clear boundaries and careful label reading.

 

For most people, moderation and balance are more realistic and sustainable. If skipping a brightly colored cupcake means missing out on a moment of joy or connection, like a birthday celebration with friends, that emotional cost may outweigh the trace of Red No. 40 in the frosting. While research suggests that artificial dyes may worsen symptoms in some children with ADHD, this doesn’t mean that complete avoidance is always the best or only option. Many individuals with ADHD, particularly when there’s an overlap with avoidant restrictive food intake disorder (ARFID) or other eating disorders, already navigate significant challenges around food, including sensory sensitivities, limited safe foods, and rigid eating patterns. In these cases, eliminating dye-containing foods may do more harm than good if it further restricts intake or adds to food-related anxiety. Ultimately, decisions about avoiding dyes should be made on an individualized basis, considering both physical and emotional health. Ingredient awareness is important, but so is adequate nourishment and quality of life. 

 

How to Limit Food Dyes

 

• Read Food Labels: The easiest way to spot food dyes is by checking the ingredient list. Look for names like Red 40, Yellow 5, Blue 1, or terms like “artificial color” or “FD&C.” 

 

• Choose Whole Foods and Dye-Free Snacks: Fruits, vegetables, whole grains, and nuts, are naturally free of synthetic dyes and offer a strong foundation for healthy eating. Still, packaged snacks can absolutely be part of a balanced diet when you choose them mindfully. Many well-known brands now offer versions made without artificial colors, using naturally derived ingredients or no added coloring at all.

 

Below is a comparison of popular dyed snacks and alternatives that provide similar flavor and texture without the synthetic additives. Note: check labels as ingredients may change.

 

Common Snack (Contains Dyes)	Alternative (No Synthetic Dyes)
Skittles, M&M’s, Starburst	YumEarth Chewys*, Unreal Chocolate Gems*
Froot Loops, Trix	Cascadian Farm Fruitful O’s, Nature’s Path cereals
Cheetos, Doritos	Hippeas Chickpea Puffs*, Beanfields Nacho Chips*
Goldfish Colors	Annie’s Cheddar Bunnies
Otter Pops, Popsicles	GoodPop*, Jonny Pops*
Limited Edition Oreos	Back to Nature Creme Cookies, KinniToos Chocolate Sandwich Creme Cookies*
Welch’s Fruit Snacks, Fruit Roll-Ups	Annie’s Berry Patch Bunny Fruit Snacks*, Annie’s Fruit Tape*, Bear Fruit Rolls*, Bear Fruit Minis*

*gluten free

 

• Use Natural Color Alternatives: Natural ingredients like beet juice, turmeric, and spirulina can add vibrant colors to homemade snacks and meals without synthetic dyes. These natural colorants also provide beneficial antioxidants and phytonutrients.

 

• Make it a Family Conversation: Help your family understand why you’re choosing to limit artificial dyes. Teaching kids to read labels or notice how they feel after eating certain foods builds awareness and supports healthier habits long-term.

 

 

 

References

 

1. U.S. Food & Drug Administration. Types of Food Ingredients. fda.gov. Published July 6, 2023. Accessed June 14, 2025. https://www.fda.gov/food/food-additives-and-gras-ingredients-information-consumers/types-food-ingredients 
2. U.S. Food & Drug Administration. Color Additives Questions and Answers for Consumers. fda.gov. Published December 14, 2023. Accessed June 14, 2025. https://www.fda.gov/food/color-additives-information-consumers/color-additives-questions-and-answers-consumers? 
3. U.S. Food & Drug Administration. HHS, FDA to Phase Out Petroleum-Based Synthetic Dyes in Nation’s Food Supply. fda.gov. Published April 22, 2025. Accessed June 14, 2025. https://www.fda.gov/news-events/press-announcements/hhs-fda-phase-out-petroleum-based-synthetic-dyes-nations-food-supply 
4. Bateman B, Warner JO, Hutchinson E, et al. The Effects of a Double Blind, Placebo Controlled, Artificial Food Colourings and Benzoate Preservative Challenge on Hyperactivity in a General Population Sample of Preschool Children. Archives of Disease in Childhood. 2004;89(6):506-511. doi:https://doi.org/10.1136/adc.2003.031435 
5. Stevenson J. Major Study Indicates a Link between Hyperactivity in Children and Certain Food Additives | University of Southampton. Southampton.ac.uk. Published September 6, 2007. Accessed June 15, 2025. https://www.southampton.ac.uk/news/2007/09/hyperactivity-in-children-and-food-additives.page 
6. Arnold LE, Lofthouse N, Hurt E. Artificial Food Colors and Attention-Deficit/Hyperactivity Symptoms: Conclusions to Dye for. Neurotherapeutics. 2012;9(3):599-609. doi:https://doi.org/10.1007/s13311-012-0133-x 
7. Miller MD, Steinmaus C, Golub MS, et al. Potential Impacts of Synthetic Food Dyes on Activity and Attention in children: a Review of the Human and Animal Evidence. Environmental Health. 2022;21(1). doi:https://doi.org/10.1186/s12940-022-00849-9 
8. Potera C. Diet and Nutrition: The Artificial Food Dye Blues. Environmental Health Perspectives. 2010;118(10). Accessed June 14, 2025. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957945/ 
9. Rogers K. Red Dye No. 3 Is Now Banned in the US. Here’s What Studies Show about More Common Dyes. CNN. Published January 17, 2025. Accessed June 14, 2025. https://www.cnn.com/2025/01/17/health/red-40-food-dyes-wellness