Does Chicken Soup Reduce Inflammation? The Science Behind the Comfort

November 30, 2025 •

4 min read

Research from the University of Nebraska Medical Center found that chicken soup can mildly inhibit the movement of neutrophils, a common white blood cell involved in inflammation. These findings support the long-held belief that a warm bowl of chicken soup may help reduce inflammation and alleviate cold symptoms.

Quick Summary

This article explores how ingredients in chicken soup, such as amino acids, vitamins, and minerals, may work together to reduce inflammation and support the immune system. The science of its anti-inflammatory effects is explained, highlighting key compounds and providing tips for maximizing its health benefits.

Key Points

Amino Acids for Relief: Chicken soup contains amino acids like cysteine, which can thin mucus, and carnosine, which may prevent inflammation.
Inhibits Neutrophil Migration: Studies show chicken soup has a mild anti-inflammatory effect by inhibiting the migration of neutrophils, white blood cells that contribute to cold and flu symptoms.
Enhanced by Anti-Inflammatory Spices: The anti-inflammatory effects are boosted by ingredients like turmeric, ginger, and garlic, which contain powerful antioxidants.
Warmth and Hydration are Key: Inhaling the steam and staying hydrated with the broth helps clear nasal passages and loosen mucus, providing symptomatic relief.
Homemade is More Effective: A homemade soup with bone broth and fresh ingredients offers more concentrated amino acids and nutrients than its canned counterparts.

The Anti-Inflammatory Compounds in Chicken Soup

For centuries, chicken soup has been hailed as a cure-all, and while it isn't a miraculous cure, scientific evidence suggests it does possess anti-inflammatory properties. The therapeutic effects are primarily attributed to the synergy of its ingredients. A well-made chicken soup, particularly one incorporating bone broth, is rich in key anti-inflammatory components.

Amino Acids

Carnosine: This compound, found in chicken meat, may help prevent inflammation that occurs during viral infections.
Cysteine: An amino acid released from the chicken, cysteine is chemically similar to a medication used to clear mucus from the lungs, helping to alleviate congestion and cold symptoms.
Glycine and Glucosamine: These are known for their anti-inflammatory effects and are abundant in bone broth, which is the base of many homemade chicken soups. Glycine, in particular, helps to strengthen the intestinal barrier, which can reduce low-grade inflammation that often originates in the gut.

Vitamins and Minerals

Zinc: Found in chicken meat, zinc is crucial for a healthy immune system and helps the body fight off infections that cause inflammation.
Vitamin A: Carrots, a staple in many chicken soup recipes, are rich in Vitamin A, which is essential for immune function and the integrity of the gastrointestinal tract lining.

The Role of Soup Ingredients in Combating Inflammation

Beyond the chicken itself, other classic soup ingredients contribute significantly to its anti-inflammatory profile. Incorporating vegetables, herbs, and spices can dramatically boost its healing potential.

Common Anti-Inflammatory Ingredients in Chicken Soup

Garlic and Onions: These aromatics contain compounds with antiviral and anti-inflammatory properties.
Ginger: A potent anti-inflammatory and antioxidant, ginger can soothe gastrointestinal discomfort and boost the immune system.
Turmeric: The active compound in turmeric, curcumin, is a powerful anti-inflammatory agent that can help modulate the immune system. Its absorption is enhanced when paired with a fat source, like the olive oil used to sauté vegetables, and black pepper.
Leafy Greens: Adding vegetables like spinach or kale provides additional vitamins and antioxidants that support the body's immune response and overall health.

How the Warmth and Hydration Help

The simple act of drinking warm chicken soup offers immediate symptomatic relief. The hot steam can help open up nasal passages and loosen thick mucus secretions, providing relief from congestion. The broth also helps with rehydration, which is crucial for fighting off illness. The electrolytes found in bone broth, such as sodium, potassium, and chloride, aid in maintaining proper fluid balance in the body.

Comparison Table: Homemade vs. Canned Chicken Soup


Feature	Homemade Chicken Soup	Canned Chicken Soup
Anti-Inflammatory Properties	Highly customizable with fresh ingredients like turmeric and ginger; high amino acid content from bone broth.	May offer mild benefits but often has fewer active compounds; benefits depend on the brand and recipe.
Nutrient Density	Rich in vitamins, minerals, and easily digested proteins and fats from high-quality ingredients.	Often contains processed ingredients and less variety of nutrient-rich vegetables.
Sodium Content	User-controlled, allowing for low-sodium options to prevent dehydration.	Can be very high in sodium, which can counteract hydration benefits if not monitored.
Gut Health	High gelatin and amino acid content from bone broth can help repair the gut lining and support the gut microbiome.	Lacks the high gelatin content of true bone broth, offering less support for gut health.
Cost	Typically more cost-effective per serving, especially when made in bulk.	Generally more expensive per serving, but offers convenience.

Making Your Chicken Soup More Anti-Inflammatory

To maximize the anti-inflammatory potential of your chicken soup, consider these suggestions:

Use Bone Broth: Make your own or purchase a quality bone broth for a higher concentration of beneficial amino acids like glycine and glucosamine.
Include Spices: Add fresh ginger, turmeric, and a pinch of black pepper during the cooking process to activate curcumin.
Load Up on Vegetables: Don't be shy with vegetables. Load your soup with carrots, celery, onions, garlic, and leafy greens to increase the vitamin, mineral, and antioxidant content.
Add Fresh Herbs: Incorporate fresh parsley and cilantro towards the end of cooking. These herbs are rich in antioxidants and add a fresh burst of flavor.

Conclusion

While not a magic bullet, the belief that chicken soup aids in healing is supported by modern scientific understanding. The combination of warm, hydrating broth, easily digestible nutrients, and specific anti-inflammatory compounds from chicken, vegetables, and spices can help reduce inflammation and alleviate cold and flu symptoms. For the most benefits, making a homemade soup packed with fresh, healing ingredients is the most effective approach. So next time you feel a cold coming on, a bowl of traditional chicken soup is more than just comfort food—it’s a powerful, nourishing tonic. For more information on the history of this timeless remedy, explore historical accounts and medical insights from the National Endowment for the Humanities(https://www.neh.gov/humanities/2016/fall/feature/chicken-soup-and-other-remedies).

Frequently Asked Questions

Yes, some scientific evidence suggests that chicken soup has mild anti-inflammatory effects. A notable study from the University of Nebraska found that it inhibited the migration of neutrophils, a type of white blood cell involved in the inflammatory response.

Key anti-inflammatory ingredients include the amino acids glycine and glucosamine from bone broth, carnosine from chicken, and cysteine, which helps with mucus. Spices like turmeric and ginger also provide powerful anti-inflammatory compounds.

Store-bought or canned chicken soup may have some benefits, but homemade soup is generally more effective. Homemade versions, especially those made with bone broth, contain more concentrated nutrients and active anti-inflammatory compounds.

The warmth of the soup and steam helps increase the temperature of nasal passages, loosening thick mucus and clearing congestion. The amino acid cysteine from the chicken can also help thin mucus.

Yes, adding turmeric can increase the soup's anti-inflammatory properties significantly. Turmeric's active compound, curcumin, is a strong anti-inflammatory agent. Including black pepper enhances its absorption.

Homemade chicken soup made with bone broth is particularly beneficial for gut health. The gelatin and amino acids like L-glutamine and glycine help strengthen and repair the intestinal lining, which can reduce low-grade inflammation.

Adding noodles, rice, or other easily digestible carbohydrates can provide extra energy, which is important when your body is fighting off an illness. Carbohydrates can also help you feel more full and satisfied.