Food dyes are everywhere — and unfortunately, they are dangerous. Discover the hidden risks and healthier swaps you can trust.
Food dyes are lurking everywhere — and sadly, most of us don’t even realize it. A stroll through the grocery aisles reveals just how common these synthetic dyes have become.
These dangerous dyes hide in plain sight — from cereals and chips to candy. That’s why it’s so important to understand exactly what’s in the food you and your family are eating.
With Easter around the corner, you’ll realize the shelves are full of brightly colored treats and candies — it’s easy to get swept up in the fun. But the truth is, these sweets are anything but harmless.
Holiday-themed candies are loaded with synthetic dyes that are connected to so many adverse health risks, including cancer, DNA damage, inflammation of the colon and so much more. I definitely don't want to expose myself or my loved ones to these risks. I’m betting you don’t, either.
You’re in luck because, in this day and age, so many people are passionate about finding healthy and safe alternatives to these ingredients. That’s exactly why I wrote this blog — to tell you everything you need to know about synthetic dyes.
Before diving into the risks and side effects, let’s start with the basics: what food dye is, how to spot it and why steering clear of it could be one of the best choices you make for your health.
What Is Food Dye and How to Identify It
With food dyes being used so frequently, it’s beneficial to know what these dyes really are. They’re artificial color additives that make foods look more “appealing” and “pretty.”
These color additives are made from synthesized, petroleum-based chemicals and can be contaminated with other dangerous chemicals, which are synthetic and man-made. Unfortunately, these synthetic dyes pose many health risks, especially for children.
You’ll have to read the ingredients on everything to avoid these dyes because food dyes are hiding where you least expect them.
Here are just a few of the foods that contain artificial dyes:
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Candy
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Soda
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Cereal
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Chips
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Sports drinks
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Yogurt
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Ice cream
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Baked goods
Make sure to be extra cautious when grocery shopping, especially when it comes to those foods. So many types of food dyes are used, and they’re made with way too many chemicals.
Here are some dyes to look out for on ingredient labels:
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Red 40
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Yellow 5
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Yellow 6
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Blue 1
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Blue 2
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Green 3
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Citrus Red 2
In a long list of ingredients, it can be easy to hide these color additives. This is why it’s so important to read every single ingredient, understand what they are and what they do.
Risks & Side Effects of Food Dyes
Now that you know what food dyes are and how to spot them, let’s look at the side effects. When it comes to synthetic additives, it’s always best to find out the risks to protect your family and yourself. Here is a list of some of the most concerning health risks food dyes pose.
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Allergic Reactions: Food dyes can cause many mild and severe allergic reactions — this is your body telling you something isn’t right. Hives, difficulty breathing, swelling, headaches, nausea and vomiting are the most common reactions. In some cases, exposure to dyes can lead to anaphylaxis, which can be life-threatening and requires urgent medical attention.
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Behavioral Issues: Hyperactivity, mood swings and trouble focusing are a few of the behavioral issues that food dyes can cause. Food dyes can also magnify ADHD symptoms. Food dyes are a concern for children because of the developmental and behavioral problems they can cause.
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Cancer Risks: Most food dyes contain carcinogenic chemicals, which are linked to cancer. These cancer-causing chemicals add to the risk.
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Inflammation: Synthetic food dyes cause unnecessary stress on your body, leading to inflammation. This inflammation negatively impacts your gut health, increasing your risk of inflammatory bowel diseases.
These side effects are no joke. The risks just aren’t worth it, especially when safer, natural alternatives exist. Up next, I’ll show you some easy swaps and better options that still let you enjoy the fun without compromising your family’s health, especially on holidays like Easter.
Clean Swaps That’ll Keep You Safe
We are so lucky to live in a time when more and more people are taking action and creating natural alternatives. I am so grateful for companies that prioritize health because that means I can ensure my family is safe and healthy. That’s why I’m so excited to share some of the natural swaps I’ve found when it comes to all things involving food dyes.
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Artificial Food Coloring for a Plant-Based Option
Sometimes, adding some color to the frosting for your cake, cupcakes or sugar cookie icing is fun. But that normally involves adding some food coloring to the mix, which I would avoid.
Instead, try using natural, plant-based food coloring. The colors may not be as bright and vibrant, but that’s because they are made from plants, not chemicals. By choosing this option, you eliminate all the dangerous health risks that synthetic food dyes pose.
BEST SWAP: Watkins Food Coloring
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Sprinkles for Dye-Free Sprinkles
Sprinkles can be the perfect topping for that ice cream sundae or cupcake — but unfortunately, most sprinkles are full of artificial food dyes. While you may love how the sprinkles look on your desserts, you may not love all the severe side effects.
Luckily, you can enjoy sprinkles without worrying about synthetic food dyes. With many dye-free sprinkles out there, you can put your worries at ease and know that you’re doing a favor for your health.
BEST SWAPS: Watkins Rainbow Sprinkles & Watkins Chocolate Sprinkles
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Easter Candies for All-Natural Candies
With Easter coming up, it’s easy to want to grab the most appealing candies and treats. But most of those sweets are full of artificial and harmful ingredients, one being synthetic food dyes. These food dyes cause so many risks and issues in children, especially. Being extra careful when it comes to holiday candies can’t hurt.
But don’t worry about your kids missing out, because there are lots of clean and dye-free candies they will love. Some brands offer great selections from chocolates to gummy candies without the dyes and dangerous ingredients.
BEST SWAPS: Unreal Candies & YumEarth Candies
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Regular Frosting for Organic Dye-Free Frosting
Some days, I feel like making homemade buttercream or cream cheese frosting — other days, I don’t. It can take a lot of effort, so sometimes it’s easiest to run to the grocery store and snag some pre-made frosting off the shelf. But a lot of those frostings are made with harmful food dyes.
Recently, I found an organic frosting brand that uses no synthetic food dyes and is made with clean and simple ingredients — everything you want and need! This frosting was downright delicious — I immediately fell in love with it after that first bite.
BEST SWAP: Miss Jones Frosting
Ready to Make the Switch?
When it comes to protecting you and your family’s health, every small step matters — and swapping out synthetic food dyes is a powerful one. The risks are real, but thankfully, so are the solutions. We are so lucky to have natural and safe options at our fingertips.
So whether you’re shopping for Easter candy, baking a birthday cake or grocery shopping, you can choose healthy and safe alternatives. I hope this guide helped open your eyes to the truth behind food dyes and the other options out there.
If you’re looking for more ways to make clean swaps in your home, I’ve got you covered. Here are clean swap blogs you’ll love:
You don’t have to do it all at once. Just start with one swap and go from there. You’ve got this!