Food Coloring and Mental Health

Food coloring, or food dyes, is commonly used in the food industry and can be found in a wide range of everyday snacks and beverages in the United States. Many of us used them when baking as children, too, with the biggest concern at the time being not to spill them on our clothes.

However, while food coloring is used to make all sorts of food items colorful and appealing, there is a growing concern that it is linked to mental health issues – especially among children. But how can the very thing that makes our food colorful and visually appealing be bad for us? And maybe the most important question: how does it have an impact on our moods and even our emotional regulation?

What Are Food Dyes?

Food dyes are substances widely used to add color to most of our food and drink to make it look appealing. Generally, food dyes fall into two categories:

• Artificial Food Dyes: Artificial food dyes are used far and wide in the culinary world because of their amazing colors and low cost. Ultimately, artificial colorings are made of synthetic chemicals that are often found in petroleum.
• Natural Food Dyes: These dyes come from natural sources like plants, minerals, and even insects. While they are a lot safer to consume, their coloring properties do not compare to those found in artificial food dyes.

In recent years, there have been many questions and debates surrounding food dye and its role in hyperactivity and behavioral changes in children ^[1]. The topic, however, remains contentious, and there are both skeptics and supporters of the claims made against artificial food coloring.

In the United States, the most commonly used artificial food dyes are:

• Red 40 (Allura Red AC): This can be found in candy, soft drinks, and some desserts.
• Yellow 5 (Tartrazine): The infamous tartrazine is most often found in processed snacks such as chips and cereals.
• Yellow 6 (Sunset Yellow FCF): Baked goods, sauces, and gelatin often contain Sunset Yellow FCF.
• Blue 1 (Brilliant Blue FCF) and Blue 2 (Indigo Carmine): Have you ever had a blue tongue from the sweets you eat? Blue 1 is what makes sweets and cooldrinks blue.
• Green 3 (Fast Green FCF): This colorant is not as common but is still used in some processed foods.

Children love colors, which is why artificial dyes are so prevalent in food items that are marketed to children. This includes candy, sodas, breakfast cereals, and so much more. These artificial dyes have been approved by the Food and Drug Administration (FDA), but for decades, much debate about their safety has persisted ^[2].

Do Food Dyes Affect Behavior?

For years, researchers have been studying the science as to whether or not food dyes affect behavior. This question is especially prevalent when it comes to children, who tend to show symptoms of hyperactivity and irritability after consuming artificial dyes. But still, the consistency of this concept has sparked much worry and debate among parents worldwide.

Hyperactivity and Behavioral Issues

According to a study conducted in the UK that investigated the behavioral effects of artificial food dyes and sodium benzoate (a preservative), when certain combinations of additives were put into the same food item, hyperactivity would increase in both preschool-aged and school-aged children ^[3]. It was because of these findings that the European Union was required to issue warning labels on all food products that contained artificial dyes. Consumers had to be made aware of the potential effects that artificial dyes may have on behavior and attention in children.

Parental Observations and Anecdotal Evidence

Many parents report that their children exhibit some kind of behavioral change after they have consumed food containing artificial dyes. These behavioral changes include an increase in restlessness, tantrums, mood swings, and problems with concentration. While these accounts are only anecdotal, they have sparked the need for further scientific study on the role that food dyes play in behavioral patterns.

Potential Mechanisms

Many theories may explain how artificial food dyes may influence behavior:

• Researchers have indicated that artificial dyes cause neurotransmitter disruption. This means that they interfere with the chemical signaling of the brain to affect mood and attention span ^[4].
• It is believed that artificial food dyes may contribute to inflammation, which has been linked to changes in behavior and mood.
• In some cases, it may depend on the individual. Some children are predisposed to biological or genetic conditions that may make them more susceptible to the adverse effects of food dyes.

It should be noted that these theories are still being studied, but they do offer possible explanations for the behavioral changes that have been observed in some children who regularly consume food containing artificial colorants.

Food Dyes and ADHD: Is There a Link?

For decades, the potential connection between food dyes and attention-deficit/hyperactivity disorder (ADHD) has been a topic of heated debate. ADHD affects millions of children around the globe. Children with this behavioral disorder are generally hyperactive and impulsive and struggle to pay attention in school and other social settings ^[5].

The Feingold Hypothesis

In the 1970s, Dr Benjamin Feingold proposed that taking colors, flavors, and preservatives out of a child’s daily dietary intake could significantly reduce hyperactivity in children who suffer from ADHD. This hypothesis sparked the Feingold Diet, which has gained a steady following amongst parents who are against the use of pharmaceutical drugs to manage the symptoms of ADHD.

This study has produced mixed results, and while many families reported great improvement in their children’s behavior, some critics have argued that behavioral changes are more than likely due to other factors such as dietary improvements or placebo effects.

Current Evidence

Let’s take a moment to reflect on some of the research that has produced mixed findings:

• Meta-analyses: A mixture of reviews and studies seems to suggest that artificial dyes in food products may worsen ADHD symptoms in a subset of children. This is particularly true when it comes to children who may already be sensitive to these additives.
• Dietary Elimination Studies: While it is often unclear as to whether improvements in children with ADHD could be caused by removing these food dyes from their diet, some studies have proven that these children do exhibit behavioral improvements.

Many experts have agreed that removing food dye from a child’s diet may help reduce the symptoms of ADHD. However, it has been deduced that it is unlikely to be the primary cause of the disorder.

How to Identify and Avoid Artificial Food Dyes

Taking into account the concerns about artificial food dyes, many parents are looking for ways in which to avoid giving these products to their children. Here is how you can reduce exposure to artificial food dyes and additives:

Always Read Ingredient Labels

In the U.S., food manufacturers are mandated to list all artificial food dyes in their products. These need to be listed by name. For example, when you see ingredients such as “Red 40,” “Yellow 5,” and “Blue 1,” it may be a good idea to avoid these products if you are worried about their potential effects.

Avoid Highly Processed Foods

Foods that have been processed are more likely to contain artificial dyes. To steer clear of these products, it is often better to cook meals at home and focus on whole and unprocessed foods, which will invariably be free from artificial food coloring. These foods include fresh fruits, vegetables, whole grains, and nuts.

Certified Organic Products

When food products carry an organic certification, it means that synthetic food coloring and additives have been prohibited. So, by choosing organic foods and beverages for their children, it’s easier for parents to avoid artificial food dyes.

Natural Alternatives to Artificial Food Coloring

Colorful foods often seem more enticing and delicious. Fortunately, for those who enjoy eating colorful foods, there are still other ways that can offer you a safer alternative. While the colors may not be as vibrant, natural dyes derived from plants and minerals have fewer health risks.

Common natural food colorings include:

• Beet juice or powder: Great if you want to add a deep red or pink color to your baked goods.
• Turmeric: Gives food a bright yellow color and is perfect for savory dishes.
• Spirulina: A blue-green algae that gives food an array of natural blue or green tones.
• Paprika: Can be used to add some orange hues to savory dishes.
• Purple sweet potato: Can be used as a coloring agent for desserts and beverages, resulting in beautiful shades of purple or pink.

How Else Does Your Diet Affect Your Mental Health?

Food dyes are typically just one piece of the puzzle in the attempt to address mental health with diet. All in all, a person’s overall dietary habits can have a massive effect on cognitive function, moods, and behavior ^[6].

Sugar and Processed Foods

Foods that contain excess sugar cause rapid spikes and crashes in blood sugar levels. These spikes play a significant role in the effects of energy and mood regulation. Consuming these foods in moderation can help regulate the body as a whole by reducing instances of irritability, mood swings, and excessive tiredness.

Omega-3 Fatty Acids

Omega-3 fatty acids are found in fatty fish, flaxseeds, and walnuts. These fatty acids form an important part of brain health, with research suggesting that they can even reduce the symptoms of depression, anxiety, and ADHD ^[7].

Gut-Brain Connection

Over the past few years, the gut-brain connection has become a big focus in mental health research. It is important to incorporate foods such as yogurt and fermented vegetables into your diet, as these are fiber-rich, and have been associated with better mood and cognitive function.

Micronutrients

Mental health issues have been linked to deficiencies in important vitamins and minerals, such as vitamin D, magnesium, and zinc. Try eating a diet rich in fruit and vegetables to make sure that you are getting enough of these nutrients.

Conclusion

The investigation into how food dyes and mental health intertwine with each other is still the subject of intense investigation. However, the evidence is compelling enough to warrant some caution. This is particularly true for people who are sensitive to these additives.

By staying informed and making mindful food choices, consumers can take the steps needed to protect their mental well-being while still enjoying the occasional colorful treat—using natural alternatives, of course.