Do you need to worry about food dyes? A dietitian's perspective

Artificial dyes are in lots of food. You might wonder if they really pose a risk. 

For some people — especially kids — they can, says Jendy Newman, RD, a registered dietitian at PeaceHealth in Vancouver, Washington. 

Man-made dyes show up in about 20% of all packaged foods. It’s no surprise that candy and cereals use dyes for their eye-popping colors. But dyes can also be found in things like canned fruit cocktail, salad dressing, pickles and even bagels. 

Eating foods with dyes made of chemicals from petroleum (crude oil) can — for some people — bring on symptoms like: 

• Skin reactions (rash, hives)
• Brain “buzz” (vibration or shock-like feeling)
• Difficulty concentrating
• Hyperactivity
• Tiredness or fatigue
• Respiratory concerns (coughing, breathing difficulty)
• Emotional meltdowns, temper tantrums, moodiness or irritability
• Stomach issues (upset, nausea, diarrhea) 

Research shows food dyes can be harmful in children. Red 3 was found to cause cancer in animals. And more studies continue to be fielded to understand the potential impact of artificial food dyes. 

What to know about food dyes 

While concerns about artificial dyes go back decades, they’ve gotten particular attention recently from government agencies and others looking at their effect on health. 

Here are five facts about artificial food dyes: 

1. Synthetic dyes are used in thousands of products in the U.S. And not just in food, but also beverages, medications and other items. The types of dyes include Blue 1 and 2, Green 3, Red 3 and 40, Yellow 5 and 6, Citrus Red and Orange B.
2. Dyes add NO nutritional or other particular value. Dyes primarily make food and drinks look more appealing. In medicine, colors make it easier to distinguish one type of pill from another.
3. Dyes don’t affect everyone the same. Some people feel little to no effect while others are more sensitive. Those who react to dyes might experience different symptoms from dye to dye. For example, red dye might cause hives while yellow dye could make someone feel irritable.
4. Young people are more likely to experience dye-related symptoms. It’s why Europe puts warning labels on certain foods. And why California has banned the use of dyes in school food programs.
   
   “We think dyes affect children because their bodies aren’t fully developed yet. And it takes smaller amounts of dye to have an effect, compared to adults,” says Newman.
5. Artificial food dyes are being phased out in the U.S. and elsewhere. Many food companies say they plan to remove artificial dyes in the near future. Natural ingredients might be used instead of artificial dyes to add color to foods. Beets, turmeric and butterfly pea flowers are a few natural coloring sources. 

How to cut back on food dyes 

You don’t have to wait for changes by the government or food companies for your family to eat a little healthier now. “If you have kids — especially babies or toddlers — you can be on the lookout so you know what food or drink to limit or avoid altogether,” says Newman. 

Consider these steps to get started: 

• Keep a “dye”-ary. Jot notes about how you or your loved ones feel after having foods with artificial dyes.
• Read food labels. As you shop or stock your pantry, note what, if any, dyes appear in the ingredient lists. Some grocery stores carry only foods that meet certain quality standards. You can find information on the web site of grocery stores, such as Market of Choice, Natural Grocers, Trader Joe's and Whole Foods. Talk with customer service where you shop to see if your store offers similar guidance.
• Choose whole, unprocessed foods. Encourage your family to “eat the rainbow” from the produce aisle or farmers’ market. Many foods are naturally colorful like strawberries, blueberries, kale, squash and cherry tomatoes.
• Explore your options. List your family’s favorite foods. Then look for ways to cut back on ones with artificial dyes. You might:
  • Make that food from scratch at home, using natural ingredients.
  • Find an alternative with natural coloring that your family likes just as well.
  • Eat less of the food or eat it less often.
• Get help from others. If you’re limiting your family’s exposure to artificial food dyes, ask family, friends or other parents to join your efforts. 

“Whether or not you’re sensitive to artificial food dyes, the good news is that the food industry and government agencies are making changes that might help,” says Newman. “In the meantime, it pays to be aware of the ingredients in your food so you can make choices that keep you healthier.”