Does chicken soup heal your gut? The nutritional science behind the classic comfort food

October 10, 2025 •

4 min read

The human gut microbiome is home to trillions of microorganisms. But does chicken soup heal your gut? While not a magical cure, the nutrients in a well-prepared bone broth can support digestive health by providing beneficial compounds like collagen and amino acids.

Quick Summary

Chicken soup made with bone broth offers nutrients including gelatin, collagen, and amino acids that support the intestinal lining and may help reduce inflammation. This gentle, easily digestible meal is also packed with vitamins and minerals, supporting overall wellness.

Key Points

Bone Broth is Key: The gut-healing properties of chicken soup come primarily from a rich, homemade bone broth, which contains a higher concentration of beneficial compounds than standard canned varieties.
Amino Acids Support Gut Repair: Bone broth provides essential amino acids like glutamine, glycine, and proline that help to repair and strengthen the intestinal lining.
Reduces Inflammation: Traditional chicken soup, especially with added ingredients like ginger and turmeric, has anti-inflammatory effects that can help calm an irritated gut.
Source of Collagen and Gelatin: The simmering process extracts collagen from the bones, which converts to gelatin and helps seal and protect the gut barrier.
Provides Hydration and Nutrients: As an easily digestible liquid, chicken soup delivers hydration, electrolytes, and other essential minerals without taxing a sensitive digestive system.
Best when Homemade: For the most potent gut-healing effects, homemade soup using real chicken bones is superior to processed versions, which often lack the crucial nutrients.

The gut-healing potential of chicken soup

For generations, chicken soup has been hailed as a remedy for everything from the common cold to general fatigue. Beyond its nostalgic comfort, there is a growing body of scientific evidence suggesting that the components of a traditional, homemade chicken soup, particularly one made with a rich bone broth, can offer tangible benefits for gut health. These benefits are not derived from a single miraculous ingredient, but rather from a potent combination of vitamins, minerals, and unique proteins released during the slow-simmering process.

The powerful role of bone broth

The foundation of any truly gut-healing chicken soup is the broth. Unlike quick stock, bone broth is simmered for an extended period, often 12 to 24 hours, to extract a high concentration of beneficial compounds from chicken bones and connective tissues. This process is crucial for releasing therapeutic proteins like collagen and gelatin.

When collagen, the most abundant protein in the body, breaks down, it forms gelatin. This gelatin helps to support the gut lining, potentially assisting with conditions like "leaky gut syndrome". Leaky gut occurs when the intestinal lining becomes permeable, allowing undigested food particles and toxins to enter the bloodstream and trigger inflammation. The gelatin acts as a protective and soothing agent, helping to seal and strengthen this barrier.

Key nutrients for gut repair

Beyond collagen and gelatin, a well-made chicken soup is a rich source of other compounds that support digestive health. The slow-cooking process releases a variety of nutrients in an easily digestible format, reducing the strain on your digestive system, which is particularly beneficial when you're feeling unwell.

Amino acids

Glutamine: This amino acid is a primary fuel source for the cells lining the intestines. It plays a critical role in maintaining the integrity of the intestinal barrier and has been shown to assist in its repair.
Glycine: With anti-inflammatory properties, glycine is crucial for regenerating gut cells and supports overall tissue repair. It also aids in the production of stomach acid for better digestion.
Proline: Another component of collagen, proline supports tissue repair and helps to heal a damaged gut lining.

Minerals and electrolytes

Electrolytes: The broth provides essential minerals like sodium and potassium, which are crucial for maintaining fluid balance and hydration, especially important during illness.
Minerals from bones: Simmering bones with a splash of apple cider vinegar helps extract minerals like calcium, magnesium, and phosphorus, all vital for various bodily functions.

Combating gut inflammation

Chronic inflammation in the gut is linked to many digestive and systemic health issues. Chicken soup possesses natural anti-inflammatory properties that can help soothe irritation and create a healthier gut environment. This is not just from the broth itself but also from the added ingredients.

Herbs and spices: Incorporating anti-inflammatory powerhouses like ginger and turmeric can dramatically increase the soup's therapeutic effects. Ginger is a potent anti-inflammatory and antibacterial agent, while turmeric contains curcumin, a compound with strong anti-inflammatory properties.
Antioxidants: Ingredients like garlic, carrots, and celery provide a dose of antioxidants and vitamins C and K, which help bolster the immune system and fight off infections.

Homemade vs. canned chicken soup

It's important to distinguish between homemade chicken soup based on a long-simmered bone broth and the typical store-bought canned version. Their nutritional profiles and potential for gut healing vary significantly.


Feature	Homemade Bone Broth Chicken Soup	Canned Chicken Noodle Soup
Nutrient Density	High, with bioavailable minerals and amino acids extracted from bones.	Low to moderate, often fortified with synthetic vitamins.
Collagen/Gelatin	Rich in naturally occurring gelatin and collagen, which supports gut lining repair.	Minimal to non-existent; typically made with stock, not simmered bones.
Sodium Content	User-controlled, allowing for low-sodium preparation.	Often very high, with some brands containing over 50% of the daily recommended intake.
Ingredients	Whole foods including chicken, bones, vegetables, and herbs.	May contain additives, preservatives, and MSG.
Digestibility	Very easy to digest due to slow-cooked nature and gelatin content.	Can be harder to digest due to processed ingredients and added starches.

A holistic approach to gut health

While chicken soup is a nourishing and beneficial addition to a gut-friendly diet, it is not a standalone cure. For optimal digestive health, it should be part of a broader nutritional strategy. For instance, incorporating prebiotic foods like garlic and onion into your soup helps feed beneficial gut bacteria. A diverse diet, stress management, adequate sleep, and regular exercise are all critical factors that influence the health of your gut microbiome.

Making your own gut-healing chicken soup is a straightforward process. You can find many recipes online that guide you through simmering chicken bones and vegetables for a nutrient-rich broth. For instance, reputable sources like BodyBio offer guidance on making your own bone broth, emphasizing quality ingredients for maximum benefit.

Conclusion: More than comfort food

So, does chicken soup heal your gut? For homemade versions rich in bone broth, the answer is a qualified yes. While not a miracle cure, the soup's amino acids, collagen, gelatin, and anti-inflammatory ingredients provide significant support for the intestinal lining and overall digestive health. It is a gentle, nutrient-dense, and easily digestible meal that can help soothe an irritated gut and contribute to a stronger immune system. However, the key lies in the preparation—choosing homemade bone broth over processed, canned alternatives to maximize the therapeutic benefits. By incorporating this classic dish into a balanced diet, you can enjoy not only a warm, comforting meal but also a nourishing boost for your digestive wellness.

Frequently Asked Questions

The primary gut-beneficial components in chicken soup are derived from bone broth, including collagen, gelatin, and specific amino acids like glutamine and glycine, which support the intestinal lining.

No, canned chicken soup is generally not as effective. Homemade soup made with long-simmered bone broth contains a much higher concentration of collagen and other gut-supporting nutrients than commercial canned versions, which can also be high in sodium.

The gelatin and amino acids in bone broth help to repair and strengthen the semi-permeable intestinal wall, which is compromised in cases of 'leaky gut syndrome.' This helps prevent harmful particles from entering the bloodstream.

Chicken soup does not contain live probiotics (beneficial bacteria). However, it can support a healthy gut microbiome by providing prebiotics (from vegetables) and gut-healing nutrients that create a favorable environment for good bacteria to thrive.

To maximize gut-healing potential, simmer chicken bones and meat with vegetables and a tablespoon of apple cider vinegar for an extended period (8-24 hours) to create a nutrient-rich bone broth base.

Yes, ingredients commonly added to chicken soup, such as ginger, turmeric, and garlic, have anti-inflammatory properties that can help soothe gut irritation.

For therapeutic purposes, many nutrition experts recommend consuming 1-2 cups of homemade bone broth daily, either by sipping it on its own or incorporating it into soups and stews.