The war against synthetic food dyes is gaining traction. New research is demonstrating that the health benefits of eliminating the dyes go beyond the removal of these hazards. Here is a look at the efforts to remove these additives, why the dyes are so harmful, and how you can naturally avoid them.

Dangers of Artificial Dyes Continue to be Pushed to the Forefront

California was the first state in the U.S. to ban petroleum-based synthetic dyes. Gov. Gavin Newsom banned red dye No. 3 in 2023, followed by six additional common dyes from use in school foods in 2024. More than two dozen states have followed California's lead in introducing legislation to either ban, restrict, or mandate stricter labels for food dyes.

The scrutiny of these artificial food dyes has picked up more steam in recent months under the direction of U.S. Health and Human Services Secretary Robert F. Kennedy Jr.  The secretary has made the removal of these types of additives a key tenet of his Make America Healthy Again (MAHA) movement. Most recently, the U.S. Food and Drug Administration (FDA) announced that it is going to work with the food industry to phase out these synthetic dyes, signaling another step toward making the additives less mainstream.

While this is a good first step, nutritional experts point out that policymakers need to consider that artificial dyes are just part of the problem when it comes to highly engineered or ultraprocessed foods (UPF). In short, removing these dyes from a food or beverage does not inherently make the product healthy.

A new study demonstrated that foods and beverages with synthetic dyes contain 141% more sugar on average compared to similar products without artificial dyes. Ironically, the study published on Wednesday in the Journal of the Academy of Nutrition and Dietetics also found that sodium and saturated fat levels were lower in foods containing these dyes.

The results of this research signal that synthetic food dyes should serve as a warning that a product is likely to be less nutritious overall.  The latest data from the Food and Agriculture Organization of the United Nations notes that UPFs comprise up to 70% of the nation's food supply. UPFs are generally high in calories, added sugars, fats, sodium, and other additives, while being low in fiber.

One thing that is certain is that the consumption of UPFs has been linked to a higher incidence of a number of health issues, including obesity, cancer, stroke, cardiovascular disease, type 2 diabetes, depression, and more. These risks increase with just one serving of UPFs per day. This data is why so many U.S. states are enacting legislation to restrict the use of food dyes and other common additives.

Local governments are not the only entities taking steps to address this issue. The Kraft Heinz Company recently announced that it will phase out the synthetic dyes still being used in its foods by the end of 2027.  Nestlé is also planning to do the same within a year.

How Common Are Artificially Dyed Foods?

Artificially dyed foods are everywhere. According to a new study using data from Label Insight, up to 19% of food and beverage products contain at least one synthetic dye. The most common additive was red dye N0. 40. Red dye No. 3 and blue dye No. 1 rounded out the top three.

Nearly 80% of sports drinks contain food dyes. The next highest food categories containing these synthetic dyes were beverage concentrates at 71% and confectionery products at 54%. While only 30% of carbonated beverages contain the harmful dyes, they represent the largest proportion of total product sales simply due to their popularity.

How to Transition Away From Food Dyes

While it may be getting easier to avoid food dyes, these additives are still circulating in large volumes throughout the nation's food supply. The best strategy to avoid these dyes is to simply focus on eating more whole foods. This means increasing your intake of whole grains, vegetables, fruits, grains, nuts, seeds, and legumes. Additionally, it is important to make unsweetened drinks the cornerstone of a healthy diet.

Nutritionists also warn that consuming too much sodium will inherently make the body want to reach for more UPFs, resulting in a higher chance that the intake of food dyes will increase. Reading ingredient labels is a good way to educate yourself and to ensure that you avoid these dyes. You may be surprised at where food dyes may be lurking.

Some policymakers are also pushing the government to make healthy foods more accessible to the American population, particularly in demographics with lower incomes. A cornerstone of the MAHA movement is to isolate what foods are the most responsible for an uptick in chronic disease and make changes to the food supply based on these findings. This research and proactive steps by the government and food manufacturers will need to continue if removing synthetic food dyes is to remain a priority.

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