A Guide to Eliminating Artificial Food Dyes from Your Diet

A Guide to Eliminating Artificial Food Dyes from Your Diet

Artificial food dyes are common in many processed foods and drinks. While legal and approved for use, there are concerns about their safety and impact on health. This article will examine the evidence on synthetic food colors and provide tips for removing dyes from your diet.

Background on Artificial Food Dyes

Artificial food dyes, also called color additives, are petroleum-derived chemicals added to foods and drinks to give color. The seven main dyes approved for use in the United States are:

• Blue 1 - Found in baked goods, cereals, ice cream.
• Blue 2 - Found in candies, pet food, snacks.
• Citrus Red 2 - Found in orange peel color.
• Green 3 - Found in candy, drinks, pet food.
• Red 3 - Found in cherries, fruit cocktail, baked goods.
• Red 40 - One of the most widely used dyes. Found in sweets, drinks, condiments, snacks.
• Yellow 5 - Found in candies, cakes, cereals, snacks.

These artificial dyes must be approved and certified by the FDA, which considers them "generally recognized as safe" (GRAS). However, some studies have linked dyes to behavioral issues, cancer, allergies, and other health problems.

Potential Health Effects of Artificial Food Dyes

While more research is still needed, here are some possible concerns with artificial food coloring:

• Behavior in Children - Studies link dyes to inattentiveness, hyperactivity, and impulsivity in children.
• Cancer - Red 40, Yellow 5, and Yellow 6 contain carcinogens like benzidine and 4-aminobiphenyl according to CSPI.
• Allergies - Some dyes can trigger hives, swelling, and other allergic reactions in sensitive individuals.
• ADHD - A 1921 study reported nervousness and lack of focus among children ingesting dye-laced sweets.
• DNA Damage - Animal studies show certain dyes cause chromosomal aberrations and damage to DNA.

However, other reviews have found limited evidence conclusively linking food dyes to these health conditions. More research is still needed.

Reasons to Avoid Artificial Food Coloring

Here are some top reasons you may want to avoid artificial dyes:

• You have a sensitive child with behavioral or learning issues.
• You or a family member suffers from ADHD.
• Someone in your family has had allergic reactions to dyes.
• You prefer to avoid petroleum-derived additives when possible.
• You want to promote more natural, less processed foods for health.

While dyes may not cause problems for everyone, eliminating them can be beneficial for certain individuals. Those with sensitivities may see improvements in behavior, focus, or allergy symptoms on a dye-free diet.

Tips to Eliminate Artificial Food Dyes from Your Diet

Here are some practical tips to avoid artificial coloring when grocery shopping and eating:

• Read labels - Scan ingredient lists for artificial dyes like Red 40, Yellow 5, Blue 1, etc. They will be listed by name.
• Buy plain versions - Opt for plain yogurt over colored yogurt with dyes. Get white cake mix instead of a fun color. Choose plain Cheerios, not the bright orange ones.
• Seek natural alternatives - Look for products colored with turmeric, beet powder, paprika, or fruit and vegetable juices instead of dyes.
• Skip brightly colored foods - Artificial dyes are commonly added to brightly colored candies, cereals, drinks, frostings, and snacks.
• Shop perimeter - Stick to the outer aisles of the grocery store where the unprocessed meats, dairy, produce are located.
• Purchase organic - USDA organic foods cannot contain artificial food dyes, so choose organic packaged foods when possible.
• Cook from scratch - Prepare more home-cooked meals using whole food ingredients like fruits, vegetables, herbs, and spices for natural color.

With some simple label reading and good choices, it is possible to avoid artificial food dyes and their potential risks.

Foods and Drinks Most Likely to Contain Artificial Dyes

Here are some specific foods and beverages where you'll typically find artificial coloring as an additive:

• Candies - M&Ms, Skittles, Sweetarts
• Cereals - Fruit Loops, Trix, Cocoa Puffs
• Ice cream and sherbet
• Yogurts - Bright colored yogurts, yogurt smoothies, tubes
• Cakes, cupcakes, and frostings
• Cookies - Decorated holiday/sugar cookies
• Energy and sports drinks - Gatorade, Powerade
• Condiments - Ketchup, mustard, relish, salad dressing
• Jams and jellies
• Fruit snacks - Fruit roll-ups, gummy fruit
• Maraschino cherries
• Candy - Skittles, M&Ms, candy corn, etc.
• Juice drinks - Fruit punch, grape, strawberry, etc.
• Packaged snack foods - Chips, cheese puffs, etc.

Checking the ingredient list and avoiding these products when artificial dyes are present is key.

Healthier Food Swaps to Avoid Dyes

Here are some ideas for healthier food and drink swaps when eliminating artificial coloring from your diet:

• Fruit Loops -> Cheerios, Grape Nuts, oatmeal
• Trix -> Shredded wheat, bran flakes
• Colored yogurt -> Plain Greek yogurt + fresh fruit
• Fruit punch -> 100% fruit juice
• Skittles -> Natural gummy bears
• Candy corn -> Popcorn, nuts
• Cheese puffs -> Pretzels, crackers
• Fruit roll-ups -> Fresh or dried fruit
• Pancake syrup -> Maple syrup
• Ketchup -> Organic ketchup without dyes

Take time to find products in each food category that your family enjoys that do not contain synthetic coloring. Teach kids to examine labels too!

Other Tips for Adjusting to a Dye-Free Diet

Here are a few more suggestions to help adapt to a dye-free way of eating:

• Get creative with natural colors - Blend beets, avocado, or spinach into frostings and smoothies for vibrant hues.
• Experiment with spices - Turmeric, paprika, saffron, and carrot powder liven up the plate.
• Satisfy cravings with homemade treats - Make your own playdough, fruit leathers, or popsicles.
• Enjoy the rainbow - Focus on eating fruits and veggies of every color for nourishing variety.
• Check yourself - Read labels closely even on "healthy" items. Dyes can sneak in unexpected places!
• Start slow - Eliminate dyes one food category at a time vs. all at once for easier success.

With patience and commitment, your family can adapt to enjoying food without synthetic dyes while reaping the potential health benefits.

The Bottom Line on Food Dyes and Your Health

Current evidence shows potential risks to avoiding artificial food dyes for some individuals, especially children. However, dyes are safe for most people in small amounts. Focus on moderation.

While more research is still needed, removing synthetic color additives can be beneficial for:

• Children with ADHD, behavior disorders, or allergies
• Those concerned about cancer risk or toxicity
• Anyone seeking to avoid unnecessary additives and eat more naturally

Talk to your doctor if you have specific health concerns related to food dyes. With some label reading and better choices, eliminating artificial coloring from your diet is a healthy goal.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.