Is soup actually good for when you're sick? The science behind a classic remedy

October 1, 2025 •

4 min read

For centuries, cultures around the world have embraced soup as a comforting and restorative remedy for illness. So, is soup actually good for when you're sick? The scientific evidence and expert consensus confirm that while it won't cure an illness, it offers several key physiological benefits that help your body recover.

Quick Summary

This article explores the real health benefits of consuming soup when unwell, focusing on how its hydrating properties, nutrient content, and comforting warmth aid in alleviating symptoms and supporting the immune system.

Key Points

Hydration is critical: Broth-based soups help replenish fluids and electrolytes lost through fever, sweat, and mucus, preventing dehydration and boosting energy.
Steam clears congestion: The heat and steam from a hot bowl of soup can help open up nasal passages and thin mucus, providing temporary relief from stuffiness.
Nutrients aid immunity: A well-stocked soup provides protein for immune function, antioxidants from vegetables, and anti-inflammatory compounds from spices like garlic and ginger.
Homemade is often superior: Making your own soup offers better control over sodium content and maximizes nutritional value, avoiding the preservatives found in many canned versions.
It's a psychological comfort: Beyond physical benefits, soup provides a mental and emotional boost, creating a sense of being cared for that can help ease stress and aid recovery.
Not a cure: While a powerful supportive remedy, soup is not a cure for illnesses and should not replace medical treatment for more serious conditions.
Variety is beneficial: Different soups, from miso to minestrone, offer unique benefits, such as probiotics or specific vitamin boosts, making a wide range of options helpful.

The Foundation of Recovery: Hydration and Electrolytes

When your body is fighting an illness, staying properly hydrated is one of the most critical things you can do. Fevers, sweating, and increased mucus production can quickly lead to dehydration, leaving you feeling more drained and sluggish. Broth-based soups are an excellent way to replenish both fluids and the essential electrolytes, like sodium and potassium, that are lost. A warm, flavorful soup can also be more palatable and satisfying than plain water when your appetite is low.

The Power of Steam for Congestion

One of the most noticeable and immediate benefits of a hot bowl of soup is the relief it provides for stuffy noses and congested throats. The steam and heat rising from the broth help to open up nasal passages and thin mucus, making it easier to breathe. In fact, some studies have shown that chicken soup is more effective at clearing nasal mucus than hot water alone. The soothing, warm liquid can also temporarily alleviate the discomfort of a sore throat.

Nutrients to Fuel Your Immune System

Beyond simple hydration, a well-made soup is a nutritional powerhouse that can provide your body with the building blocks it needs for recovery. The ingredients in many traditional and hearty soups offer a rich combination of vitamins, minerals, and antioxidants.

Protein: Chicken and other proteins provide amino acids like cysteine, which can help thin mucus and has antioxidant properties. Protein is also essential for immune function and muscle maintenance, which is important when your energy is low.
Antioxidants and Vitamins: Vegetables like carrots, celery, and onions are packed with vitamins A and C, along with other antioxidants that support the immune system and help fight viruses.
Anti-inflammatory Spices: Adding ingredients such as garlic, ginger, and turmeric can provide potent anti-inflammatory and antimicrobial benefits.
Carbohydrates: Noodles, rice, or beans in your soup can offer easy-to-digest carbohydrates, providing a much-needed energy boost when you're feeling weak.

Beyond Chicken Noodle: Variety is Key

While chicken noodle soup is the most famous sick-day staple, its benefits are shared by many other broth-based varieties. The core principle is warmth, hydration, and nutrient density, which can be achieved through different combinations of ingredients. Other excellent options include:

Japanese Miso Soup: Rich in probiotics from fermented miso paste, which can strengthen digestion and immune function.
Italian Minestrone: A vegetable-heavy soup with beans and fiber, offering a wide range of antioxidants to lower inflammation.
Spicy Thai Tom Yum Soup: The capsaicin from chilis and antioxidants from lemongrass can help clear congestion.
Vegan Creamy Tomato Soup: Tomatoes are a great source of vitamin C, which acts as an antioxidant to support your immune system.

Homemade vs. Canned Soup: A Comparison

When you’re feeling ill, a store-bought can of soup offers convenience, but homemade is generally the healthier option. Here’s a quick comparison:


Feature	Homemade Soup	Canned Soup
Nutritional Value	Often higher due to fresh ingredients and less processing; nutrients are maximized if vegetables are not overcooked.	Can lose nutritional value due to the canning process; ingredients often sit for longer periods, diminishing their potency.
Sodium Content	Fully controlled; can be kept low or moderately seasoned to your taste, which is important for individuals with certain medical conditions.	Frequently very high in sodium, sometimes exceeding a large portion of the daily recommended limit.
Preservatives	Free from artificial additives and preservatives; all ingredients are fresh and natural.	May contain artificial preservatives, flavors, and colors.
Ingredient Quality	You can use high-quality, fresh ingredients like immune-boosting garlic, ginger, and specific vegetables.	Ingredients may be of lower quality and less diverse; the variety of vegetables can be minimal.

The Comfort Factor: A Mental Boost

Finally, the benefits of soup are not purely physical. The act of being cared for, or the simple familiarity of a warm, nourishing bowl of soup, can provide a significant psychological boost. This emotional comfort is not to be underestimated, as it can help reduce stress and aid in overall recovery by making you feel relaxed and safe.

In conclusion, while soup is not a magical cure for sickness, it is far more than just an old wives' tale. By providing vital hydration, essential electrolytes, immune-supporting nutrients, and comforting warmth, it serves as a scientifically sound and effective supportive remedy to help you feel better and recover more comfortably. It is a time-tested tradition grounded in real health benefits.

For more information on the common cold and other respiratory illnesses, consult resources from authoritative health bodies like the National Library of Medicine.

Frequently Asked Questions

While chicken soup has legendary status, other types of soup can be just as beneficial. The key is a warm, broth-based soup that provides hydration, nutrients, and electrolytes. Soups like miso, minestrone, or spicy tom yum can offer similar or unique benefits depending on their ingredients.

Yes, the steam from hot soup can help. The heat helps to increase the temperature of your nasal passages, which can loosen mucus and relieve congestion, making it easier to breathe.

Homemade soup is generally more beneficial because you have full control over the ingredients, ensuring higher nutrient content and lower sodium. Many canned soups are very high in sodium and may contain fewer nutrients and more preservatives than fresh ingredients.

For an extra health boost, consider adding ingredients like ginger, garlic, or turmeric for their anti-inflammatory properties, fresh vegetables for vitamins and antioxidants, and a protein source like shredded chicken or tofu for essential amino acids.

Broth-based soups are primarily water, delivering much-needed fluids to prevent dehydration. They also contain electrolytes like sodium and potassium, which help the body regulate and retain water, especially when you have a fever, are sweating, or have diarrhea.

If you have a sensitive stomach, stick to clear, broth-based soups like a simple chicken or vegetable broth. Avoid heavy, creamy, or acidic soups that might be harder to digest. Bone broth can be particularly soothing for the digestive system.

While soup won't cure a viral illness, studies have suggested that its anti-inflammatory effects and ability to aid symptoms could help you feel better and potentially shorten the duration by a small margin, perhaps one to two days. However, more research is needed.

The umami flavor found in many savory soups can help stimulate your appetite, which is often suppressed when you're unwell. A better appetite ensures you get the nutrition your body needs to fight the infection effectively.

Soup itself is not an antiviral medication, but some ingredients can contribute. For example, some compounds found in garlic and other spices have been shown to have antimicrobial and antiviral properties, though they should not replace medical treatment.