[Round Up] Plant-Based Food Dyes
Food dyes are artificial chemicals added to foods to change their color. There is conflicting research as to if avoiding food dyes really does benefit behavior in children. Some research finds that food colors Blue 1 and 2, Green 3, Red 3, Yellow 5 and 6, Citrus Red 2, and Red 40 can trigger many behaviors (i.e. hyperactivity) in many kids.
According to the California Environmental Protection Agency’s Office of Environmental Health Hazard Assessment (OEHHA): “Overall, human studies indicate that synthetic food dyes are associated with adverse neurobehavioral outcomes in children and that children vary in their sensitivity to synthetic food dyes.”[1]
The big picture: food dyes do not provide any nutritional value or health benefit, only potential risks - and therefore may be best avoided. The good news is that there are many plant-based options available (or you can DIY!) to add some color to your favorites! We have our favorite DIY options and store-bought brands to choose from below to help you choose better options for your family! For more information on implementing these changes, read the Dye-Free Diet note.
Make Your Own!
Some ideas:
Blue: Blueberries can be used to create a purple/indigo color by adding water, bringing to a simmer over heat, mashing the berries and straining the liquid
Green: Matcha powder, which is made by grinding young green tea leaves, can be used to add a green color to foods
Red: Beet powder can be dissolved in water and added to foods to create a natural red coloring.
Yellow: Simmering saffron threads and water, allowing it to steep and then reducing the liquid can create a natural yellow color. Turmeric powder can also give a brilliant yellow color!
For all colors and a variety of methods, the best resource we’ve found online is this article: How to Make Natural Food Coloring From Ingredients in Your Kitchen.
Store-Bought options
Our Recommended Brands:
These options include minimal ingredients without additional ingredients. These options are likely less readily available in local grocery stores and will need to be ordered online (i.e. may not be available short-notice).
Supernatural Plant-Based Food Dye Powders
Ingredients include pomegranate, vegetable juice, and beta carotene.
ColorKitchen Assorted Food Color 5-Pack (a 3-Pack is available on Thrive and a 10-Pack on Amazon)
Ingredients are extremely minimal - each one is a combination of maltodextrin and plant-based color from vegetables and herbs (blue is spirulina, pink is beet powder, yellow is turmeric, orange is turmeric & annatto, green is turmeric & spirulina).
Other Brands:
These options still do not contain artificial dyes, but may contain additional ingredients such as preservatives or sweeteners. These options are likely more readily available in local grocery stores and may be available on short-notice.
A note on ingredient quality: If possible, choose products with ingredients that are primarily organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality products and ingredients. If access to higher quality products isn't an option for you, choose the best option that is available to you locally.
[1] Report Links Synthetic Food Dyes to Hyperactivity and other Neurobehavioral Effects in Children. California Environmental Protection Agency’s Office of Environmental Health Hazard Assessment (OEHHA) Website. Accessed 01/05/2022. https://oehha.ca.gov/risk-assessment/press-release/report-links-synthetic-food-dyes-hyperactivity-and-other
