The Truth About Artificial Food Dyes: 2024 Update

TL;DR: Food Dye Facts & Concerns

The FDA Finally Acts on Red 3

In October 2023, the FDA made a historic announcement: it would ban the use of Red 3 (Erythrosine) in food products. This decision came more than 30 years after the agency banned the same dye from cosmetics in 1990 due to evidence linking it to thyroid cancer in laboratory animals.

The ban marks a significant shift in the FDA’s approach to food dyes, which has historically required overwhelming evidence before taking action. Consumer advocacy groups had petitioned for this ban for decades, citing the inconsistency in allowing a known carcinogen in food while banning it from external products like makeup.

Food manufacturers have 24 months to reformulate products containing Red 3. The dye is commonly found in:

  • Candies (particularly maraschino cherries)
  • Oral medications (especially children’s medicines)
  • Popsicles and frozen treats
  • Some cake mixes and frostings

While this is progress, it raises an uncomfortable question: Why was a dye deemed too dangerous for lipstick still allowed in our food for over 30 years?

The Hyperactivity Connection: Stronger Evidence

When I wrote about food dyes in 2019, the evidence linking synthetic colors to hyperactivity and attention problems was compelling but still contested. In 2024, that evidence has grown substantially stronger.

A 2023 meta-analysis published in JAMA Network Open examined 25 controlled trials involving over 1,800 children and found that artificial food colors were associated with increased hyperactivity and inattention symptoms. The effect was most pronounced in:

  • Children already diagnosed with ADHD
  • Children with sensitivity to food additives
  • Younger children (under age 7)

Even more concerning, a longitudinal study tracking children from birth to age 10 found that higher consumption of artificial food dyes in early childhood predicted more severe ADHD symptoms later, even after controlling for other factors like genetics and parenting styles.

Beyond Behavior: Emerging Health Concerns

New research suggests artificial food dyes may affect more than just behavior. Recent studies have identified several potential mechanisms of harm:

Inflammation and Oxidative Stress

Several synthetic dyes, particularly Yellow 5 and Red 40, have been shown in laboratory studies to increase oxidative stress and inflammatory markers. A 2022 study in Toxicology Reports found that these dyes may activate specific inflammatory pathways in human cells.

Gut Microbiome Disruption

Perhaps most fascinating is emerging research on how food dyes interact with our gut bacteria. A 2023 study in Scientific Reports found that Red 40 altered the gut microbiome composition in mice, reducing beneficial bacteria and increasing potentially harmful species. This disruption was associated with increased intestinal permeability (“leaky gut”) and systemic inflammation.

Genetic Susceptibility

Not everyone appears equally vulnerable to these effects. Research now suggests genetic variations affect how efficiently the body detoxifies and eliminates synthetic dyes. This may explain why some children show dramatic behavioral improvements on dye-free diets while others show minimal change.

The Global Regulatory Divide Continues

The regulatory gap between the US and Europe remains stark. The European Union requires warning labels on products containing artificial dyes, stating they “may have an adverse effect on activity and attention in children.”

This has created a fascinating natural experiment: many international food companies produce different versions of identical products:

  • The European version colored with natural dyes
  • The American version still using synthetic colors

The differences are striking when placed side by side, with the naturally colored versions often appearing slightly less vivid but still visually appealing.

Natural Alternatives: Major Innovations

The natural color industry has seen remarkable innovation in the past five years. Technological breakthroughs have addressed many of the stability, cost, and vibrancy issues that previously limited natural dye adoption:

Plant-Based Powerhouses

  • Anthocyanins: Derived from purple sweet potatoes and black carrots, these provide vibrant purples and reds with improved stability
  • Spirulina-derived blues: A breakthrough blue pigment extracted from spirulina algae now provides a stable natural blue—previously the hardest color to replicate naturally
  • Turmeric formulations: Encapsulated turmeric extracts now provide bright yellows with extended shelf life and no flavor transfer

Fermentation-Derived Colors

Several startups have pioneered precision fermentation techniques to produce pure, consistent natural pigments without seasonal variations or agricultural limitations. These “nature-identical” colors offer the safety benefits of natural dyes with the consistency and stability of synthetics.

Practical Steps for Reducing Exposure

If you’re concerned about artificial dyes, particularly for children, here are updated practical steps:

Read Labels More Carefully

Synthetic dyes hide in surprising places:

  • Medications (both over-the-counter and prescription)
  • White foods (many “white” foods like ranch dressing and vanilla ice cream contain Yellow 5 to create a creamy appearance)
  • “Natural” labeled products (the term “natural” is unregulated and doesn’t prohibit artificial dyes)

Choose European Formulations When Possible

Many specialty stores now import European versions of popular products or stock brands that use European formulations globally. The taste difference is typically negligible, but the ingredient list can be dramatically different.

Advocate for Institutional Change

Schools, hospitals, and other institutions are increasingly adopting dye-free policies in response to parent and patient advocacy. A growing number of school districts have removed artificially colored foods from their lunch programs after parent-led initiatives.

The Bottom Line: Clearer Than Ever

The scientific and regulatory landscape around food dyes has evolved significantly. The evidence of potential harm—particularly for sensitive individuals—has grown stronger, while innovations in natural colorants have made alternatives more practical.

The FDA’s Red 3 ban signals a potential shift toward greater scrutiny of other synthetic dyes. Meanwhile, market forces are already driving change as consumers increasingly choose products with naturally-derived colors.

For parents of children with attention or behavioral challenges, trying a dye-free diet remains a low-risk intervention with potentially significant benefits. For everyone else, the growing availability of naturally colored alternatives makes reducing exposure easier than ever before.

The question is no longer just whether artificial dyes pose health risks, but whether there’s any compelling reason to keep using them when safer alternatives exist.