Children’s Mental Health and Food Dyes And The Way Out - by Claudia Ehlert, Clinical Psychologist at In Health - Byron Bay Psychology
If you’ve ever watched your child go from calm to chaotic within minutes of eating a brightly coloured lolly, cordial, or snack, you’re not imagining things. The vivid reds, yellows, and blues that make kids’ food look fun are often created with artificial food dyes—and growing evidence shows they may be doing more harm than good for young minds.
For many parents, this isn’t just a health issue—it’s a mental health issue. Links between artificial food dyes and behavioural challenges such as hyperactivity, irritability, and mood swings have been reported for decades. Now, with more research emerging, the connection is harder to ignore. The good news? There’s a clear way out—and it doesn’t mean depriving your child of treats or fun foods.
What Are Food Dyes and Why Are They Used?
Artificial food dyes are synthetic chemicals made from petroleum. They’re added to foods and drinks to make them more visually appealing, signal flavours, or create a “fun” image for kids. Common ones include:
Red 40 (Allura Red AC)
Yellow 5 (Tartrazine)
Yellow 6 (Sunset Yellow)
Blue 1 & Blue 2
Green 3
These dyes are cheap, stable, and make products more marketable—especially to children. But they come with potential side effects that go far beyond a sugar rush.
The Mental Health Connection
Research from the Southampton Study (University of Southampton, UK) and follow-up trials has found that certain artificial food colours, especially when combined with preservatives like sodium benzoate, are linked to increased hyperactivity and inattentiveness in some children.
How Dyes May Affect the Brain
Neurochemical Changes – Food dyes can interfere with neurotransmitters, the brain’s chemical messengers, potentially impacting attention and mood regulation.
Inflammatory Response – Some dyes may trigger low-grade inflammation or allergic-type reactions, which in turn can affect behaviour and mood.
Gut-Brain Axis – Artificial additives can disrupt gut bacteria balance, which influences brain health through the gut-brain connection.
While not every child reacts, those who are sensitive may experience:
Difficulty focusing in school
Impulsivity
Emotional outbursts
Restlessness or fidgeting
Sleep disturbances
Why This Matters for Children’s Mental Health
Childhood is a critical period for brain development. A diet high in ultra-processed foods with artificial dyes can undermine emotional regulation, learning, and social relationships. For children already struggling with ADHD, sensory sensitivities, or anxiety, food dyes can be like fuel on the fire.
Importantly, some countries have taken stronger action than others. The European Union requires warning labels on foods containing certain dyes, while in the US and Australia, regulation is less strict—meaning the burden falls on parents to make informed choices.
Signs Your Child May Be Sensitive to Food Dyes
Parents often notice patterns before science can confirm them. You might suspect dye sensitivity if:
Behaviour changes happen within hours of eating coloured snacks or drinks
Teachers report sudden dips in focus or an uptick in disruptive behaviour
Your child’s skin develops rashes or hives after certain foods
Sleep becomes unsettled on “party food” days
The Way Out – Steps to Reduce or Eliminate Food Dyes
You don’t have to overhaul your family’s diet overnight, but small consistent steps can make a huge difference. Here’s a simple, parent-friendly plan:
1. Learn to Read Labels
Look beyond the front of the package. Check the ingredients list for any numbers in the 100s range (in Australia, artificial colours often appear as “Colours (133)” etc.) or names like Allura Red, Tartrazine, Sunset Yellow.
2. Swap to Naturally Coloured Foods
Many companies now use plant-based colourings like beetroot (red), turmeric (yellow), or spirulina (blue-green). These options are gentler on the body and can even add extra nutrients.
3. Choose Whole Foods First
Fresh fruit, vegetables, nuts, seeds, and minimally processed meats don’t contain dyes. Building your child’s diet around these foods automatically lowers exposure.
4. DIY Fun Foods
Make your own popsicles, muffins, or smoothies with natural colour and flavour from berries, mango, spinach, and cocoa. Kids love being involved in the process, and it turns into an educational moment.
5. Watch Drinks and Sweets Closely
Cordials, sports drinks, jelly, icing, and lollies are some of the biggest culprits. Find brands that are proudly “no artificial colours” or make your own alternatives.
6. Trial and Track
If you suspect a link, try a two-week dye-free trial. Keep a behaviour diary to note any changes in focus, mood, or sleep. Share this with your child’s teacher for extra insight.
7. Advocate for Change
Talk to your school canteen, sports club, or community group about providing dye-free snacks at events. Many parents will thank you for raising the issue.
Handling Pushback from Kids and Others
Let’s be honest—when you first make the switch, there may be resistance. Kids might feel they’re missing out, and family members might question whether it’s necessary.
Here are some ways to manage it:
Focus on Addition, Not Restriction – Instead of saying “you can’t have that,” say “let’s try this one—it tastes just as good.”
Involve Your Child – Let them choose dye-free treats from the shop or help make snacks at home.
Educate Without Fear – Explain simply: “Some colours in food can make your brain feel jumpy. We’re going to find ones that keep you calm and strong.”
The Bigger Picture – Creating Dye-Free Communities
Parents’ voices are powerful. By sharing your experiences online, in parenting groups, and with schools, you can help drive change. When enough families demand healthier products, companies respond.
Already, major brands in Australia have reformulated certain snacks and drinks to remove artificial colours due to consumer demand. The more we choose natural options, the more affordable and available they become.
Final Thoughts
Food dyes are not the only factor influencing children’s mental health—but for some kids, they’re a hidden trigger that’s easy to overlook. By becoming label-savvy, making small swaps, and building a community of like-minded parents, you can protect your child’s emotional wellbeing and help them thrive.
The way out isn’t about perfection—it’s about awareness, choice, and progress. With each step you take toward a dye-free lifestyle, you’re giving your child’s mind and body a clearer, calmer space to grow.
By Claudia Ehlert
Clinical Psychologist at In Health - Byron Bay Psychology