As a holistic nutritionist and someone who simply likes to stay informed, I’m always keeping an eye on what’s happening in the food industry—especially when it comes to ingredients that can negatively impact our health. Recently, the FDA announced a long-overdue ban on Red Dye 3, a synthetic food coloring that’s been in everything from kids’ candies to baked goods for decades. If you’ve ever eaten bright red gummies, pink frosted cupcakes, or even certain cough syrups, chances are you’ve had Red Dye 3. So, while this ban is a step in the right direction, let’s be real: it’s just scratching the surface of what needs to change in our food system.

What is Red Dye 3?

Red Dye 3, or erythrosine, is a synthetic food dye made from petroleum. It’s been used for decades to make processed foods look more appealing, especially in candies, pastries, cereals, fruit snacks, and even medications; it gives many artificially flavored strawberry and cherry products their bright red color. There have been concerns about its safety for years, and finally, action is being taken.

Why is Red Dye 3 Being Banned?

The FDA’s decision to ban Red Dye 3 essentially comes down to the fact it has been linked to cancer. Studies have shown that high doses of this dye cause thyroid tumors in lab animals. The Delaney Clause, part of the Federal Food, Drug, and Cosmetic Act, prohibits any food additive found to cause cancer in humans or animals. So, technically, this ban should have happened a long time ago.

In fact, Red Dye 3 has been banned in cosmetics since 1990, yet it was still allowed in food and medicine for over 30 years. Let that sink in—something considered too dangerous to put on our skin was still legal to consume.

When Does the Ban Take Effect?

The FDA officially announced the ban in January 2025, and companies have until January 2027 to remove it from food products and January 2028 to eliminate it from medications. This means it’ll still be on shelves for a while, so it’s up to us as educated and informed consumers to read labels and avoid it when possible.

The Bigger Issue: Artificial Dyes & Ultra-Processed Foods

While I’m happy to see Red Dye 3 go, the reality is there are plenty of other artificial dyes still in our food. Red 40, Yellow 5, and Yellow 6 are some of the top offenders, with studies linking them to hyperactivity in children, allergic reactions, and possible carcinogenic effects. Many of these dyes are already banned in other countries, including the European Union and Japan. However, they’re still widely used in the U.S. since our food system prioritizes appearance over nutrition, often at the expense of our health.

This issue isn’t just about artificial dyes but about ultra-processed foods as a whole. These foods are loaded with preservatives, artificial flavors, and synthetic ingredients that our bodies weren’t designed to digest. The more we rely on these foods, the more we expose ourselves to unnecessary chemicals that can impact our metabolism, hormones, and overall health and well-being.

My Recommendations

I know how overwhelming it can feel when you start realizing how many additives are in everyday foods. But the good news is you can do without the artificial dyes to eat a vibrant, nutritious, and delicious diet. Here’s how I approach eating clean while still enjoying what I love:

1. Eat Whole, Naturally Colorful Foods

Instead of reaching for artificially colored snacks, go for naturally vibrant foods. These foods look beautiful in a dish and provide antioxidants and nutrients that support your health. Here are some of my favorites to include:

• Red: strawberries, raspberries, pomegranates, beets
• Orange: carrots, sweet potatoes, mangoes, oranges
• Yellow: pineapple, bell peppers, turmeric
• Green: kale, spinach, avocado, kiwi
• Blue/Purple: blueberries, blackberries, purple cabbage

2. Check Labels and Choose Natural Alternatives

If you buy packaged foods, read the ingredient list carefully. Look for natural food colorings like beet juice, turmeric, spirulina, paprika, and annatto. These are safer alternatives that won’t put your health at risk.

3. Ditch Ultra-Processed Foods as Much as Possible

I get it—sometimes convenience is necessary. But reducing your intake of ultra-processed foods is one of the best things you can do for your health. Try to cook at home more often, focus on whole foods, and choose simple ingredients when possible. And if you’re looking for some new and healthy recipes to try, check some out here.

4. Be Mindful of Medications & Supplements

It’s not just food we have to be careful of; medications and supplements can also contain artificial dyes. If you take a daily vitamin or medication, check the label and see if dye-free options are available. Many brands offer cleaner alternatives without unnecessary additives. 

5. Advocate for Better Food Standards

Despite known health risks, the fact that Red Dye 3 is only now being banned shows how much work still needs to be done. I always encourage people to stay informed and speak up. Support brands that prioritize clean ingredients, and don’t be afraid to push for better food policies.

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The ban on Red Dye 3 is a long time coming, and while it’s a win for public health, it’s also a wake-up call. Plenty of other harmful additives are still in our food, and it’s up to us as consumers to make the best choices. My advice? Stick to real food, read labels, and avoid ultra-processed convenience. There are so many natural, delicious alternatives out there, and when you nourish your body with whole foods, you’ll feel the difference inside and out.

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