By: Steph Lee, MD, MPH, FAAP
Food dyes add that brilliant pop of color we often see in cupcakes, candies, fizzy drinks and even some children's medicines. Manufacturers use these lab-created colors to add extra appeal for kids. But as every parent knows, what children crave may not always be safe or healthy for them.
In early 2025, the U.S. Food & Drug Administration (FDA) banned
FD&C Red No. 3, a bright cherry-red dye found in many foods, drinks, and medicines. This dye contains iodine, which can affect hormone balance and has been linked to thyroid tumors in animal studies. After that, more than 30 states introduced bills to restrict or ban artificial dyes, and West Virginia became the first state to ban seven synthetic colors in all foods.
With all this attention on food dyes, it's natural to wonder what it means for your family. The good news? You don't need to clear out every colorful snack or skip birthday cake. A simple way to protect your child's health is to focus on balance and overall eating patterns: provide a diet that consists of mostly
whole foods and when possible, limit
ultraprocessed options, which are the biggest source of added dyes.
Understanding health risks of artificial food colors
Scientists have studied the health effects of artificial food colors for more than 50 years. Their work links many food dyes with higher risks for cancer or allergies. Over time, the U.S. Food & Drug Administration (FDA) has gradually pared down the list of food dyes
approved for use in foods, drinks and medications based on these findings.
For children, there are similar concerns about cancer risks but the research is less established. However, there has been strong evidence from multiple studies linking their effects on children's mood and behavior, especially with
hyperactivity in some children. Artificial colors can cause irritability, restlessness and sleep disturbances in kids, even those without a behavioral diagnosis like
ADHD.
Why aren't U.S. regulations on food additives as strict as the rules in Europe?
Countries in the European Union (EU), along with others across the globe, are more cautious about
food additives. Many European nations require warning labels on foods that contain dyes suspected of harming human health, whereas the U.S. generally bans or restricts substances only if that substance is proven harmful. The FDA has followed Europe's example in many cases, and we're seeing more government action to restrict food additives.
Which foods and drinks are likely to have artificial colors?
Ultraprocessed foods and drinks are the main culprit. These include convenience foods like breakfast cereals, snack bars and cookies. Even options labeled "healthy" may contain artificial colors. Some yogurts, fruit cups, applesauce pouches, salad dressings and trail mixes sometimes add color for product consistency.
How can I keep these additives out of my child's diet?
The easiest fix is to offer whole or minimally processed foods while skipping the highly processed options.
Simple snack swaps
Start by making simple, one-for-one substitutions. For example, if your kid eats crunchy snacks on the way to soccer or music practice, hand them a tangerine, a banana or string cheese instead. These foods deliver easy-to-absorb nutrients your kid needs, usually with zero dyes added.
What to know about natural food coloring
There are a growing number of snacks and candies now being sold with "natural colorants"—while the color ingredients themselves might be healthier when compared to artificial food colors (i.e. turmeric for yellow, beta-carotene for orange), the amount of a dye used likely does not provide the same health benefit as, say, eating a whole carrot (for beta-carotene). Naturally colored junk food is still junk food and should be a very small part of a child's diet, if at all.Sports drinks
When it comes to artificially colored beverages, a big culprit is electrolyte drinks. While your kid may need a
sports drink after intense exercise, now there are more and more alternatives you can search for that are low-calorie with no artificial dyes. Sodas, energy drinks and even some juice boxes can deliver a big dose of artificial colors too. (They also pack a ton of
added sugars that promote unhealthy weight and tooth decay.) The
healthiest drink to give daily kids and teens is plain water.
Children's medicines
Non-prescription or
over-the-counter drugs such as pain relievers, allergy syrups or cough-and-cold remedies may contain FDA-approved colors. Of course, most kids don't consume large amounts of these medicines, but you might prefer to avoid them. If you're concerned about your child's intake, ask your pediatrician to recommend brands and formulas without artificial dyes or additives.
Smart label tips: how to spot & avoid artificial colors
Scan the ingredients list first. Don't rely on front-of-package claims like "natural flavors" or "no high fructose corn syrup." These don't tell you about added colors.
Look for dye names & numbers. Common synthetic dyes include Red 40 (Allura Red), Red 3, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow), Blue 1, Blue 2 (Indigotine) and Green 3.
Watch for vague umbrella terms. If you see "artificial color(s)," "artificial coloring," "synthetic color" or "certified color," the product contains added dyes.
Check ingredient order. Ingredients are listed by weight. If dyes appear near the beginning, the product has more of them.
For medicines: Look for "dye-free" on the package and check the Inactive ingredients list for color names or numbers.
Should my kids avoid all food dyes?
This is another good question to ask your child's doctor. If your child struggles with
anxiety,
poor sleep or restlessness that's hard to manage, your pediatrician might suggest a trial of avoiding all sources of artificial colors. Children with
ADHD or
autism may have worse symptoms when they eat or drink products with artificial food colors added. A personalized plan that takes your child's unique needs into account is the best path forward.
The takeaway
You don't need to ban every sprinkle or bright snack—just focus on whole and minimally processed foods most of the time. These choices naturally avoid dyes and give your child the nutrients they need. If you keep highly processed foods as an occasional treat, you can feel confident you're taking a balanced, healthy approach.
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About Dr. Lee
 Steph Lee, MD, MPH, FAAP, is a pediatrician and preventive medicine specialist. From her experience working in California, South Carolina, and Pennsylvania, she discovered how much a child's environment affects their well-being. She is a passionate advocate for public policies that improve children's health, especially in climate and environmental health spaces. She also enjoys sharing her experiences parenting two kids under two.
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