There’s something I’ve been paying closer attention to in our home lately—and it’s something I never thought would make such a noticeable difference: food dyes.

As a mom of 3 boys, I’m no stranger to high energy, loud play, and the occasional chaos. But over time, I started noticing a pattern with my 7-year-old that felt different from his usual personality. After certain snacks or treats—especially the brightly colored ones—his behavior would shift. Not subtly, either.

He’d become unusually hyper, quick to frustration, and at times even aggressive in a way that just didn’t feel like him. Alongside the behavioral changes, I also noticed something physical: a rash forming around his mouth after eating foods with artificial coloring.

At first, I brushed it off. Kids get messy, kids get rashes. But when it kept happening—and always after certain foods—I couldn’t ignore the connection anymore.

What are food dyes, really?

Artificial food dyes are synthetic chemicals added to foods and drinks to make them more visually appealing. Think bright blue icing, neon candies, vibrant cereals, and colorful sports drinks. Common ones include Red 40, Yellow 5, Yellow 6, and Blue 1.

While they may make food look fun, there’s growing concern about how they affect children—especially when it comes to behavior.

My Favourite artificial dye to hate on is Red 40, which is derived from petroleum! Not only has it been shown to cause hyperactivity and behavioural changes but also has strong links to cancer. For instance, it contains p-Cresidine, which is thought to be a carcinogen — that is, a cancer-causing substance.

It also contains trace amounts of benzene, a known carcinogen. Though benzene itself isn’t added to red dye 40, it can be created as a byproduct of the process of making it. Not something I want my child putting into their body. So I strongly advise you to read your food labels, avoid artificial food dyes and be the gate keeper to your home.

The behavior connection

Some children are more sensitive to artificial dyes than others, and my son is clearly one of them.

For him, the effects show up as:

• Increased hyperactivity
• Shorter emotional fuse
• Aggressive reactions that feel out of character
• Difficulty calming down

And then there’s the physical side:

• A noticeable rash around his mouth after consuming dyed foods

Once I started removing artificial dyes from his diet, the difference was honestly hard to ignore. His mood stabilized, his reactions softened, and that rash? Gone. I can immediately tell when he has eaten something that has the artificial dyes that he is most sensitive to ( Red 40, Yellow 5 and 6) as the rash instantly returns.

Foods to watch out for

Food dyes tend to hide in more places than you’d expect. Some of the biggest culprits include:

• Candy and gummies
• Frosting and cake mixes
• Brightly colored cereals
• Packaged snacks (especially those marketed to kids)
• Juice drinks and sodas
• Popsicles and flavored yogurts

Even foods that seem harmless can contain added color, so reading labels has become a habit in our house.

Natural alternatives (especially for fun baking at home)

The good news is—you don’t have to give up colorful, fun foods altogether. There are some really great natural alternatives that give you beautiful color without the side effects.

Here are some of our favorites:

For red/pink:

• Beet powder or beet juice
• Freeze-dried strawberries (blended into powder)

For yellow/orange:

• Turmeric (a little goes a long way!)
• Carrot juice or powder

For green:

• Spinach powder
• Matcha

For blue (the tricky one!):

• Blue spirulina (this is our go-to for bright blue रंगs)
• Butterfly pea flower powder (more subtle, but beautiful)

For purple:

• Blueberries or purple sweet potato powder

When we bake at home now—whether it’s icing for ckaes, or festive treats—I swap in these natural options. Not only do they feel better for my kids, but honestly, they still look just as fun.

What I’ve learned as a mom

Every child is different. Not every kid will react to food dyes the way my oldest does—but if you’ve noticed unusual behavior shifts, skin reactions, or mood swings, it might be worth taking a closer look.

For us, removing artificial dyes wasn’t about perfection. It was about paying attention, making small changes, and supporting our kids in a way that helps them feel their best.

And if that means choosing a slightly less neon cupcake in exchange for a calmer, happier child—I’ll take that every time.

Studies and related article:

Red Dye 40: Is it Safe? Side Effects and Food List

Food Dyes Health Effects Assessment OEHHA