As parents, we do our best to feed our children healthy, balanced meals, but not all food labels make it easy to spot hidden additives—especially when it comes to artificial colours and chemicals that can impact behaviour. Many processed foods, snacks, and drinks contain synthetic additives that have been linked to hyperactivity, mood swings, and concentration issues in children.
So how can you spot and avoid these additives while shopping? This guide will help you decode food labels, understand common chemical names, and find healthier alternatives.
How Do Artificial Colours and Additives Affect Behaviour?
Studies have suggested that certain artificial food colourings and preservatives can contribute to:
❌ Hyperactivity & restlessness – Increased fidgeting, impulsiveness, and difficulty focusing
❌ Mood swings & irritability – Sudden emotional outbursts, low frustration tolerance
❌ Sleep disturbances – Trouble settling or disrupted sleep patterns
❌ Poor concentration – Difficulty following instructions or staying on task
The Southampton Study (2007) linked several artificial colours to increased hyperactivity in children, prompting the EU to require warning labels on certain foods. However, these additives are still widely used in many processed foods.
Artificial Colours & Additives to Watch Out For
When reading labels, look for these artificial colours and preservatives, which may affect behaviour, mood, and focus.
| E Number | Common Name | Found In… | Linked to… |
|---|---|---|---|
| E102 | Tartrazine | Lollies, soft drinks, chips, sauces | Hyperactivity, migraines |
| E110 | Sunset Yellow | Cordials, sweets, jelly, biscuits | Hyperactivity, skin reactions |
| E122 | Carmoisine | Processed snacks, yoghurts, desserts | Hyperactivity, allergic reactions |
| E129 | Allura Red | Soft drinks, lollies, processed meats | Irritability, behavioural changes |
| E133 | Brilliant Blue | Ice creams, slushies, processed snacks | Hyperactivity, focus issues |
| E211 | Sodium Benzoate | Soft drinks, pickles, sauces | Hyperactivity, asthma triggers |
🔎 Tip: Some labels list the chemical name, while others just use the E number—be on the lookout for both!
How to Read Food Labels for Hidden Additives
When checking ingredients, look beyond marketing claims like “natural” or “no artificial colours”. Here’s what to do:
✔️ Check the ingredients list – If it includes E-numbers, artificial colours, or preservatives, investigate further.
✔️ Look for sneaky wording – Some labels use terms like “nature identical” or “food dye” instead of listing artificial colours.
✔️ Be cautious of “flavours” – Artificial flavours can include synthetic chemicals not clearly listed.
✔️ Prioritise whole, simple ingredients – If you can’t pronounce it, it’s worth questioning if it’s needed.
Where These Chemicals Hide in Kids’ Foods
🚨 Even “healthy-looking” foods can contain artificial additives! Common culprits include:
🥤 Flavoured drinks & cordials – Brightly coloured drinks, slushies, and sports drinks
🍭 Lollies & sweets – Chewy lollies, gummy bears, and sour candies
🍪 Biscuits & baked goods – Processed cookies, coloured icing, and packaged muffins
🥣 Breakfast cereals – Sweetened cereals often contain E numbers & preservatives
🍟 Chips & flavoured snacks – Processed cheese snacks, BBQ chips, and crisps
🍧 Ice creams & yoghurts – Brightly coloured varieties, frozen treats, and kids’ yoghurts
🥫 Sauces & processed foods – Tomato sauce, salad dressings, and packaged meals
Healthier Swaps & Additive-Free Alternatives
Choosing natural, additive-free options doesn’t have to be hard. Here are simple swaps to reduce exposure to artificial colours and preservatives:
| Instead of… | Try… |
|---|---|
| Coloured soft drinks & cordials | Sparkling water with fruit, 100% juice diluted with water |
| Lollies & chewy sweets | Homemade fruit gummies, dried fruit, dark chocolate treats |
| Brightly coloured yoghurts | Plain Greek yoghurt with real fruit or honey |
| Processed cheese snacks | Real cheese slices, homemade popcorn with natural seasoning |
| Flavoured chips & crackers | Plain popcorn, veggie sticks with hummus, rice crackers |
| Sugary cereals | Porridge, homemade granola, low-sugar whole grain cereals |
| Artificially coloured icing & sprinkles | Natural fruit-based food colouring, cacao powder, shredded coconut |
🔎 Tip: Look for “No Artificial Colours or Preservatives” labels on packaging, but still double-check ingredients to be sure!
What If Your Child Is Already Eating These Additives?
If your child regularly consumes foods with artificial colours and preservatives, here’s how to reduce their impact and transition to a cleaner diet:
🛑 Reduce exposure gradually – Swap out one processed item at a time rather than an abrupt change.
🥗 Support detoxification – Encourage lots of water, fibre-rich foods, and probiotic-rich foods like yoghurt and sauerkraut.
👀 Observe behavioural changes – Track symptoms (hyperactivity, mood swings, poor sleep) in a food & behaviour journal.
🛍️ Involve your child in better choices – Teach them to read labels and understand why food quality matters.
✅ Want a Food & Behaviour Tracker? Download one here to monitor how food affects your child’s mood and energy!
Final Thoughts: Small Changes, Big Impact
Identifying behaviour-affecting chemicals on food labels isn’t always easy, but making small, mindful swaps can significantly reduce your child’s intake of artificial colours and preservatives.
By reading labels, knowing what to avoid, and choosing natural alternatives, you can support your child’s health, focus, and overall well-being—without completely overhauling your shopping list.
Have you noticed a change in your child’s behaviour after removing certain foods? Share your experience in the comments!