Whether it’s a handful of M&Ms, a Funfetti-frosted cake or a Popsicle on a hot summer day, colorful candy and sweets are part of lots of celebrations. But lately, more people (especially parents) have started asking whether artificial colors in candy are safe.
Food dyes help make candy look bright and fun but you might wonder if you should choose dye-free candy or limit artificial colorings in your family’s diet. This guide explains what food dyes are, what the research says and who might be more sensitive to these additives.
What are food dyes?
Food dyes are colorings added to many processed foods, including a lot of candy, drinks and snacks. Their job is simple: They make foods look appealing and consistent.
“Color also plays an important role in how people perceive products,” said Stephanie Olson, a registered dietitian nutritionist with Banner Health. “Specific colors are often associated with particular flavors, like red for cherry or orange for citrus. They help you identify products quickly and know what they should taste like.”
Synthetic vs. natural colorings
Food dyes mainly come from two sources.
Synthetic dyes are made from petroleum-based compounds in a lab. Common synthetic dyes found in candy include:
- Red 40
- Yellow 5
- Yellow 6
- Blue 1
Natural colorings come from plants, fruits or spices, such as beet juice, turmeric or paprika.
Both types add color but natural options are less processed and often marketed as “dye-free” or “no artificial colors.”
Why food dyes are used in candy and foods
Candy makers use dyes because color makes a difference in how you perceive taste and quality. Bright colors are familiar and consistent, so you know what to expect. They can also help products look more festive or fun.
Are food dyes safe? What research shows
“The safety of food dyes is controversial,” Olson said.
FDA and global food safety reviews
In the United States, the Food and Drug Administration (FDA) regulates food dyes. Approved dyes are considered safe when you are eating them at typical levels.
Other countries and global health organizations also have guidelines for food dyes. “Some dyes may be approved in one country but banned in another. That could be due to different interpretations of the data and different precautions around food additives in general,” Olson said.
Potential effects in children
Some studies have suggested that artificial food dyes may be linked to small increases in hyperactivity in some children, especially children who have attention-related challenges or sensitivities. But the evidence is mixed, and most children do not behave differently after they eat food dyes.
Other concerns people ask about
Some people report headaches, stomach upset or skin reactions after eating foods with artificial dyes. These responses are individual and aren’t universal. Allergic reactions to dyes are uncommon, but food intolerance or sensitivity can occur in some people.
Newer concerns and evolving science
Researchers are studying the long-term effects of food dyes and consuming many different additives. Health experts are studying:
- Whether small behavior changes in sensitive children could be linked to dyes
- How repeated exposure from many foods adds up over time
- Whether there’s a link between food dyes and cancer risk
- Consumer trends toward more natural, dye-free options
Who might benefit from limiting food dyes
Some people need to avoid food dyes:
- Those who have a genetic difference where they can’t metabolize certain dyes, so they have reactions
- Those who are allergic to carmine, which comes from insects
- Those who have known allergies or sensitivities to certain food dyes
You may choose to limit artificial colors for yourself or your family for personal or health reasons, like if you:
- Have children with ADHD or sensory sensitivities
- Notice symptoms after you eat dyed foods
- Are aiming for fewer processed foods
- Want to avoid additives as a personal preference
Other issues with dyed foods
Dyed foods are usually highly processed foods. “People with various health conditions many need to limit them due to their high sugar, sodium, fat and preservative content,” Olson said. That includes:
- Pregnant and nursing women
- People with diabetes, heart disease or kidney disease
Olson said that everyone should limit or avoid these highly processed, low-nutrient, dyed foods:
- Candy
- Fruit punches and juice drinks
- Sodas and artificially colored beverages
- Commercially baked goods like cakes, cookies and pastries
- Ice cream and frozen desserts
- Brightly colored cereals and snack foods
How to choose and enjoy candy with less dye
With dye-free or natural candy options, you can lower the amount of artificial colorings while still letting kids enjoy treats once in a while.
- Try natural or health food stores: They may be more likely to sell dye-free products.
- Read labels carefully: Look for “no artificial colors” or “dye-free.”
- Choose natural dyes: Beet juice, turmeric, titanium dioxide, carotenoids, carminic acid made from cochineal insects, spirulina, annatto and fruit and vegetable concentrates are natural options.
- Focus on moderation: Enjoy treats as part of a balanced diet. “Natural dyes do not transform candy into health food. These dyes are still processed to make the candy and candy itself is high in sugar and/or artificial sweeteners,” Olson said.
- Emphasize whole foods: Snacks like fruit, nuts or yogurt with fruit can be naturally colorful and they are more nutritious.
When to talk with a provider
You might want to speak with a health care provider if:
- A child’s behavior changes after they eat certain foods
- You notice an upset stomach or allergic-type symptoms after you eat dyed foods
- You’re not sure if food dyes are affecting your health
A provider can help you track symptoms, identify patterns and decide whether you should make any changes.
The bottom line
Food dyes are used in a lot of treats and are generally considered safe at approved levels. Most people can enjoy candy without worrying about coloring.
That said, some people may be more sensitive to food dyes or may choose to limit artificial colors for personal or dietary reasons. Choosing dye-free candy or paying attention to food labels can be one way to make mindful choices without giving up treats entirely.
If you have questions or concerns about food dyes or how they may affect your family, connect with a Banner Health provider for trusted health information and support.
