Which food dyes should I avoid? A nutrition diet guide

October 15, 2025 •

3 min read

As of early 2025, the FDA has announced plans to phase out petroleum-based synthetic dyes from the U.S. food supply. For many, this decision underscores the importance of a healthier nutrition diet by addressing the question: Which food dyes should I avoid?.

Quick Summary

Growing evidence links certain synthetic food dyes to health concerns, particularly hyperactivity in children and potential cancer risks, prompting consumers to question which to avoid and how to identify them on labels.

Key Points

Common Culprits: Red 40, Yellow 5, Yellow 6, and the recently banned Red 3 are among the most controversial and widely used synthetic dyes.
Hyperactivity Link: Studies show a small but significant association between artificial food dyes and increased hyperactivity in sensitive children.
Cancer Concerns: Some dyes have been linked to cancer in animal studies, including the now-banned Red 3 and the 4-MEI chemical found in certain caramel colors.
Label Literacy: Learning to read ingredient lists for names like "Red 40," "Yellow 5," and phrases like "artificial color" is crucial for avoidance.
Healthier Swaps: Many natural colorants derived from plants, such as beet juice and turmeric, offer safer, often more nutritious alternatives to synthetic dyes.
Whole Foods Focus: Foods containing artificial dyes are typically highly processed; focusing on a whole-food diet naturally reduces your intake of these additives.

The Hidden Colors in Your Food

Food dyes are synthetic chemical substances used to enhance the visual appeal of processed foods and beverages. While they offer no nutritional benefit, their prevalence in the food industry is significant. Concerns from consumer groups and research linking these additives to potential health risks have highlighted the need for consumers to understand which food dyes to avoid. The European Union has stricter regulations and requires warning labels on products with certain dyes, prompting manufacturers to use alternatives in those markets. The U.S. regulatory approach is evolving, with recent steps toward phasing out some synthetic dyes.

Notable Dyes to Consider Avoiding

Several artificial food dyes have attracted significant attention due to potential health concerns. Being aware of these specific dyes is important for making informed dietary choices.

Red 40 (Allura Red AC)

Red 40 is a widely used synthetic food dye. Studies suggest a possible link between Red 40 and increased hyperactivity in some children and potential negative impacts on gut health. Some individuals may also experience allergic reactions.

Yellow 5 (Tartrazine)

Yellow 5 has been associated with adverse reactions. It may cause allergic symptoms, worsen asthma in aspirin-sensitive people, and potentially contribute to behavioral issues in sensitive children.

Yellow 6 (Sunset Yellow FCF)

Yellow 6 is linked to hyperactivity in children, leading to mandatory EU warning labels. Older animal studies at high doses suggested a possible link to kidney tumors.

Red 3 (Erythrosine)

Red 3's use was banned by the FDA due to evidence linking it to cancer in animal studies.

Caramel Color (Class III and IV)

Caramel coloring types III and IV can contain 4-methylimidazole (4-MEI), a potential carcinogen, due to the use of ammonium in production. Some products have been found to exceed certain thresholds, but regulatory bodies generally consider levels in food safe. Labels don't specify the caramel class, making it difficult for consumers to track exposure.

Decoding Food Labels: How to Spot Dyes

Identifying artificial food dyes requires careful label reading. Look for specific names like "FD&C Red No. 40" or "FD&C Yellow No. 5," abbreviated names such as "Red 40" or "Yellow 5," and general terms like "artificial color" or "color added". E-numbers or INS codes are used in other countries.

Comparison: Artificial vs. Natural Dyes

Understanding the differences between artificial and natural colorants can help in making choices.


Feature	Artificial Dyes	Natural Dyes
Source	Petroleum derivatives	Plant, fruit, vegetable, or mineral sources
Vibrancy	Intense, consistent colors	Subtler, variable shades
Stability	Generally stable	Can be less stable
Cost	Less expensive	Typically more expensive
Nutritional Value	None	Some may offer health benefits
Health Concerns	Linked to hyperactivity, allergies, potential cancer in some studies	Generally safer, rare allergic reactions possible (e.g., carmine)

The Power of Whole Foods

Artificial dyes are most common in highly processed foods. Focusing on a diet rich in whole, unprocessed foods naturally minimizes exposure to these dyes while increasing nutritional intake. Many natural ingredients can also be used at home to add color to food.

Conclusion: Making an Informed Choice

Deciding which food dyes should I avoid is a positive step for health, especially for sensitive individuals and children. The potential risks associated with certain dyes support a cautious approach. By identifying concerning dyes, reading labels, and prioritizing whole foods, you can significantly reduce your intake. Reducing consumption of processed foods is the most effective way to limit artificial food dyes and embrace a more nutritious diet. Resources like the Environmental Working Group provide further information {Link: Environmental Working Group https://www.ewg.org/consumer-guides/ewgs-dirty-dozen-guide-food-chemicals-top-12-avoid}.

Natural Dye Alternatives

For Red/Pink: Beetroot, hibiscus, pomegranate.
For Orange/Yellow: Carrots, sweet potatoes, turmeric, saffron.
For Green: Spinach, matcha, chlorophyll.
For Blue: Spirulina, purple cabbage, butterfly pea flower extract.

Frequently Asked Questions

Artificial food dyes are synthetic chemicals made from petroleum, while natural dyes are pigments derived from natural sources like fruits, vegetables, and minerals.

Manufacturers prefer artificial dyes because they are less expensive, provide more vibrant and consistent color, and are more stable during processing and storage. Regulatory agencies have traditionally approved their use based on testing, although this is changing.

The link between food dyes and hyperactivity is primarily observed in a subgroup of children, often those already diagnosed with ADHD or having specific sensitivities. Not all children react to all dyes, and not all dyes have been equally studied for this effect.

Check the ingredient list on the food packaging. Look for specific names like "Red 40," "Yellow 5," or general terms like "artificial color added." In Europe, they are listed by E-numbers.

Natural food colorings are generally considered safer and often provide added nutrients. However, some can still trigger allergies in sensitive individuals (e.g., carmine). It's wise to read labels and be aware of your own sensitivities.

Artificial dyes are prevalent in ultra-processed items marketed to children, such as candy, sugary drinks, packaged cereals, and flavored snacks. They can also be found in many condiments, baked goods, and even some salad dressings.

Caramel coloring is a food additive with four types. Classes III and IV, made with ammonium, can contain 4-MEI, a potential carcinogen. To be cautious, some people choose to avoid products with "caramel color" on the label, especially since the specific class isn't typically disclosed.