Why You Should Avoid Snacks With Red Food Dye—and What to Eat Instead

Red No. 40 is a common artificial food dye. It is found in processed snacks, drinks and even some health products. These dyes make food look more appealing. However, research has raised concerns about their effects on your health.

 

Why avoid red food dye?

Studies suggest Red No. 40 may cause inflammation in the gut, disrupt the balance of good bacteria and even damage DNA in mice. Other research has explored links between artificial food dyes and hyperactivity in children. Some people may also have allergic reactions to artificial dyes, leading to symptoms like hives or digestive discomfort.

 

FDA ban on Red No. 3

As of 2025, the U.S. Food and Drug Administration (FDA) has banned Red No. 3. This synthetic dye was once widely used in foods and medications. The FDA claims the additive is linked to cancer and behavioral problems in children.

Manufacturers must remove Red No. 3 from food and ingested drugs by 2027 or 2028. However, other synthetic dyes, like Red No. 40, are still on the market. That’s why it’s important to check ingredient labels.

How to spot red food dye in snacks

Red food dyes are found in many processed foods, including:

• Candy, fruit snacks and gummy vitamins
• Flavored chips and snack crackers
• Cereals, yogurts and flavored oatmeal
• Sodas, sports drinks and energy drinks
• Packaged baked goods, frostings and ice creams

 

To avoid them, look for products that use natural color sources, such as beet juice, paprika extract or turmeric.

 

Healthy, dye-free snack alternatives

If you want to cut back on artificial dyes, here are some natural, healthy options:

• Fresh fruits and vegetables – Strawberries, raspberries, watermelon and pomegranate seeds provide natural sweetness and color. Bell pepper strips, cherry tomatoes and baby carrots offer a crunchy, vitamin-packed alternative.
• Nuts and seeds – Almonds, walnuts, cashews and sunflower seeds are rich in healthy fats and protein. Choose unsalted treats for the best nutrition.
• Yogurt and smoothies – Plain Greek yogurt with fresh fruit or a smoothie with frozen berries and bananas can replace artificially flavored yogurts.
• Whole-grain crackers and hummus – Look for crackers made without artificial ingredients. You can pair them with hummus, guacamole or nut butter.
• Homemade treats – Make your own trail mix with nuts, seeds and dried fruit (without added colors). Or try homemade banana ice cream by blending frozen bananas with a splash of milk.

 

Talk to a nutritionist for more tips

If you’re looking for personalized nutrition advice, check out our Telehealth Services. You can connect with a registered dietitian who will guide you in planning delicious and satisfying meals that avoid artificial dyes.

You’ll also receive helpful resources like personalized, actionable diet plans and shopping guides for meals.

By making small swaps, you can reduce artificial additives in your diet and enjoy snacks that fuel your body in a healthier way.

 

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC10502305/

https://health.clevelandclinic.org/red-dye-40