Thirty Days Dye-Free Challenge

Have you ever wondered if the foods your children eat could affect their behavior? The truth is, what we eat can play a significant role in neurobehavioral issues for both children and adults.

One of the biggest culprits? Synthetic food dyes—these brightly colored additives are approved by the FDA to color processed foods, drinks, and even medications. Research reveals that synthetic dyes can worsen ADHD symptoms and trigger behavioral issues such as hyperactivity, irritability, and aggression in children. Some studies also report effects such as sleeplessness, irritability, aggression, and even memory loss. Over time, chronic exposure can negatively impact learning, academic performance, and relationships with peers. Learn More: Synthetic Food Dye Risk Assessment, Southampton Study, EPA Report on Food Dyes, and NBC: Artificial food dyes may cause behavior problems

The consequences to health continues. For instance, Red 3 has been recognized as a carcinogen, and Yellow 5 and Yellow 6 not only increase cancer risk but may also contain harmful contaminants. Both Red 3 and Yellow 5 can even cause damage to our genes. These harmful effects raise serious concerns about the long-term health impact of synthetic food dyes.

But here’s the good news: eliminating synthetic dyes is easier than you might think. By removing all synthetic dyes from your child's diet for just thirty days, you can observe first-hand whether they are contributing to neurological, behavioral, or physical reactions.

Ready to Ditch the Dyes? Follow This Six-Step Plan!

Before you begin, it's always wise to consult with a registered dietitian or pediatrician to ensure your child’s nutritional needs are met during the transition.

Step #1: Monitor Behaviors

Before making any changes, take note of the behaviors you find concerning. Are they hyperactive? Easily irritated? Struggling with focus? Write these down in a notebook or use the checklist below to keep track of what you observe. Here’s a list to get you started: Behaviors List

Step #2: Get Everyone On Board

Let the adults in your child’s life know that you’re embarking on a 30-day journey to eliminate synthetic dyes. This includes family members, teachers, Sunday school teachers, and caregivers. Discuss the plan with them and ask for their support in this process.

To make this transition smoother, stock up on dye-free alternatives and consider preparing dye-free options for special occasions, such as birthday parties or holidays. We like to freeze mini-cupcakes for special occasions.

Here are some resources to help with mastering the school shuffle: School Resources

Step #3: Clean Out and Stock Up

Start by going through your refrigerator, pantry, and snack cupboards. Check every label for synthetic dyes like Red 40 or Yellow 5. You can reference our Synthetic Dyes List for a complete list.

Once you've cleared out the synthetic dyed products, it’s time to stock up on dye-free alternatives! Take your time with this step—it’s okay if it takes some time to prepare.

Keep in mind that even seemingly harmless foods, like vanilla icing or canned fruit cups, may contain synthetic dyes, and many colorful foods may be dyed naturally. That's why it's so important to always read labels. Here are a few surprising examples to watch out for:

• Marshmallows

• Fortune cookies

• Vanilla & chocolate icing

• Pickles & pickled items

• Ice cream

• Cinnamon buns

• Packaged fruit snacks

• “Berry” products

• Movie theater popcorn

• Medications & vitamins

You can also join our dye free family: swaps, recipes, and resources on Facebook for fantastic swap ideas!

Important Note: Some parents report that even touching synthetic dyes can cause reactions, such as temporary tattoos, paints, markers, and molding doughs. Consider swapping out soaps, detergents, and other household items as part of your transition.

As of October 2024, some dye-free brands include: Any Certified Organic Brand, Just Ingredients (code: todyefor), Trader Joe's, Whole Foods 365, Simple Truth Organic, Annie's Homegrown, YumEarth, Cascadian Farm, Stonyfield Organic, Late July Snacks, Simple Mills, Once Upon a Farm, Nature's Path, Siete Foods, Primal Kitchen, and MadeGood. We also have some great Amazon lists that can be helpful: Dye-Free Amazon Lists

Step #4: Implement the Plan

For the next 30 days, commit to serving only dye-free foods at home and when dining out. Remember to check ingredients at restaurants beforehand, as many servers may not be aware of synthetic dyes in their dishes. It might be best to stick with restaurants that provide a list of ingredients.

As of October 2024, some dye-free restaurants include (but are not limited to): Chipotle Mexican Grill, Noodles & Company, Burger King, Panera Bread, Starbucks, and Papa John’s. (This does not include fountain drinks, so make sure to double-check.)

Step #5: Monitor Dye-Free Behaviors

Once the 30 days are up, take another look at your child’s behavior using the same checklist you made at the start. Are they calmer? Less irritable? More focused? Keep track of any changes.

Step #6: Compare and Decide

Now, it’s time to compare the "before" and "after" charts. Has your child’s behavior improved? If so, removing synthetic dyes might be a beneficial long-term choice for your family. Even if you don’t notice major neurological changes, feel proud—you’ve taken a step toward a healthier lifestyle! Removing synthetic dyes reduces health risks overall, and that’s always a win

If you’d like more tips, dye-free swaps, or support throughout your journey, be sure to check out our resources page and join our Facebook group, dye free family: swaps, recipes, and resources, for resources and ideas!

Written by: Whitney Cawood

Reviewed by: Trista K. Best, MPH, RD, LDN

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No material on this page or site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician.