Are All Artificial Food Colorings Bad for You?

Welcome to post two of the Healthy Eating Habits series! If you missed part one, you can catch up here: [Is Your Coffee Toxic?]

The FDA’s Ban on Red No. 3 and Upcoming Changes to Food Dyes

Today we’re tackling a hot topic: artificial food colorings. These additives are everywhere—in cereals, candy, sauces, even protein powders—and recently they’ve been making headlines. In fact, on January 15, 2025, the FDA officially banned Red No. 3 after linking it to cancer in lab animals. Just a few months later, on April 23, 2025, the FDA announced a plan to eliminate all petroleum-based synthetic dyes from the U.S. food supply by the end of 2026 due to potential health risks.

So, are all artificial colorings bad for you—or are some worse than others? Let’s dig in.

What Are Artificial Food Colorings Made From?

Most artificial food colorings are made from petroleum, the crude oil they use to make gasoline. I wouldn’t drink gasoline, so why would I eat a product made from it?

List of FDA-Approved Artificial Food Colorings

Here is a list of the artificial food colorings approved for use according to the U.S. Food and Drug Administration.

1. Blue No. 1
2. Blue No. 2
3. Green No. 3
4. Orange B
5. Citrus Red No. 2 (only used on the skins of oranges)
6. Red No. 40
7. Yellow No. 5
8. Yellow No. 6

Of all these dyes, Red No. 40, Yellow No. 5, and Yellow No. 6 account for 90% of the dyes used in food, says Environmental Health Perspectives.

Let’s take a closer look at these top three food colorings which all contain benzidine, a known carcinogen.

Red No. 40: Sources and Health Risks

Sources

We all know Red No. 40 is in red-colored candy. However, Medical News Today says it is also found in:

• energy and sports drinks
• sodas
• protein powders
• cereals
• dairy products
• gelatins
• chewing gum
• confections

I had no idea Red No. 40 could be in protein powders and dairy products. Consequently, this is why it is so important to read the label for anything you purchase!

Health Risks

Red No. 40 is the most common food dye. According to Science Direct, a controlled study was done on mice. The mice were given Red No. 40 food dye in their drinking water over a specific period. After extensive testing, it was found that Red No. 40 “inflicts DNA damage…which leads to altered gut microbiota and subsequent inflammation in the distal colon.” And it has an “adverse impact on colorectal carcinogenesis.”  

In summary, Red No. 40 negatively impacts the DNA and gut microbiome and inflames the colon.

Yellow No. 5: Sources and Health Risks

Sources

Yellow No. 5 is also known as Tartrazine. Web MD says this food coloring is found in:

• Cereal
• Sodas
• Gelatins
• Frosting
• Spices
• Sauces
• Yogurt
• Juices

I did not realize Yellow No. 5 could be in spices and sauces. I am going to check my spice labels to see if any of them contain this substance.

Health Risks

BMC Complementary Medicine and Therapies says Yellow No. 5 “has recently been shown to induce oxidative stress.” Also, “A regular intake of tartrazine led to an early incidence of tumors” in rats.

This food coloring is especially linked to allergic reactions, with hives being the most common symptom. (nyasc Allergy & Sinus Centers )

Additionally, Yellow No. 5 is the most likely food coloring to cause adverse behavior. “Studies of Yellow No. 5 alone provide evidence that this dye affects children’s behavior.”   (PubMed Central)

Yellow No. 5 produced tumors in rats. It also promotes oxidative stress in the body, can cause an allergic reaction, and makes your kids hyper.

Yellow No. 6: Sources and Health Risks

Sources

According to Functional Nutrition Answers, foods that contain Yellow No. 6 are the following:

• Baked goods
• Bouillon
• Candy
• Cake
• Cereal
• Chips
• Cookies
• Gumballs
• Jello
• Nacho Cheese
• Popcorn
• Popsicles

I knew Yellow No. 6 was in bouillon. However, I did not realize it was in baked goods such as cakes and cookies. Another reason to bake your treats at home!

Health Risks

A study on rats showed that both Yellow No. 6 and Red No. 40 “possess pathological and physiological liver and kidney toxicities in male Wistar albino rats.” (PubMed Central) However, Yellow No. 6 also “seems to be slightly genotoxic.”

Yellow No. 6 and Red No. 40 negatively impact the liver and kidneys. Yellow No. 6 also damages DNA.

Healthier Natural Alternatives to Artificial Food Colorings

Food manufacturers don’t have to use artificial food colorings. Natural alternatives include turmeric for yellow coloring and beet powder for red coloring. Many European countries have restricted the use of artificial food colorings and put a warning label on the package if a food contains these colorings.

Practical Tips for Avoiding Artificial Food Colorings

What can you do? Start eating whole foods instead of food in a package! Buy meat, fruit, vegetables, dairy, whole grains, and prepare your food. Learn how to make sauces and salad dressings at home. If you buy food in a package, check the label! Many candy companies have started making candy without artificial food coloring. Here are some healthier options:

• Unreal, Candy Coated Chocolate Crispy Quinoa Gems Bag, 5 Ounce
• UNREAL Dark Chocolate Coconut Bars
• UNREAL Milk Chocolate Gems 
• UNREAL Complete Variety Pack (6 Bag Sampler)
• UNREAL Dark Chocolate Peanut Butter Cups
• YumEarth Organic Chewys Fruit Flavored Candy Chews
• YumEarth Organic Giggles Chewy Candy
• YumEarth Organic Jelly Beans
• YumEarth Organic Duo Pops, Lollipops with Fruit Chew Centers 

Final Thoughts: Are All Artificial Colorings Bad for You?

Artificial food colorings aren’t necessary in our diet, and many studies suggest they may do more harm than good. Thankfully, there are plenty of natural alternatives like turmeric, beet powder, or even candies made with fruit and vegetable extracts. The best step you can take is simple: eat more whole foods and always check labels when buying packaged products.

This is the second post in my Healthy Eating Habits series. Next week, we’ll be looking closely at seed oils—another ingredient that’s common in processed foods but comes with serious health concerns. Stay tuned!