Does Eating Soup Help with a Stuffy Nose?

December 30, 2025 •

4 min read

Chicken soup has been a home remedy for colds since at least the 12th century. Does eating soup help with a stuffy nose? Scientific evidence supports that the heat, hydration, and ingredients in soup provide temporary relief.

Quick Summary

Hot, broth-based soups help alleviate a stuffy nose by loosening mucus and delivering essential hydration. Scientific findings suggest ingredients like garlic, ginger, and even chicken itself can offer mild anti-inflammatory benefits to help reduce congestion and make breathing easier.

Key Points

Steam and Hydration: The hot steam from soup and its hydrating broth are the primary factors that help thin mucus and relieve a stuffy nose.
Anti-inflammatory Effects: Research has shown that chicken soup, in particular, may have mild anti-inflammatory properties that help reduce swelling and congestion.
Beneficial Ingredients: Adding ingredients like garlic, ginger, and certain spices can boost the immune-supporting and mucus-thinning benefits of soup.
Stimulates Appetite: The umami flavor and warmth can help stimulate appetite, ensuring you get the nutrients and energy needed to recover.
Temporary Relief: The effects of soup are temporary, and it's best used as a supportive remedy alongside rest and proper hydration for a quicker recovery.

The Science Behind Hot Soup and Congestion

For generations, a bowl of hot soup has been the go-to comfort food when feeling under the weather. This isn’t just a placebo effect; several factors contribute to why hot soup can offer temporary relief from a stuffy nose.

Steam Inhalation: The Natural Decongestant

When you sip a hot, steamy bowl of soup, you are simultaneously inhaling the warm vapors. This steam acts as a natural decongestant, helping to loosen and thin the mucus that clogs nasal passages. The warmth and moisture can help soothe the inflamed lining of your nose and throat, allowing for easier breathing. This same principle is why a hot shower can feel so effective when you're congested.

Hydration Is Key

Staying well-hydrated is crucial for fighting any illness, and a hot, broth-based soup is an excellent way to increase your fluid intake. When dehydrated, mucus thickens, making congestion worse. Drinking liquids, like soup, helps to thin the mucus, making it easier for your body to expel it and clear your airways.

Potential Anti-inflammatory Properties

Some research suggests that specific ingredients in chicken soup may have anti-inflammatory effects. A well-cited 2000 study found that chicken soup inhibited the movement of neutrophils, a type of white blood cell involved in the inflammatory response, which may help reduce congestion in the upper respiratory tract. While the effects are temporary, they contribute to the feeling of relief.

The Umami Effect

Feeling sick often suppresses appetite, which can hinder recovery. The savory, umami flavor found in many soups, particularly those with chicken or miso, has been shown to stimulate the appetite. This encourages you to eat and get the nutrition your body needs to heal.

Ingredients That Boost the Effects

While any hot, hydrating soup is beneficial, certain ingredients can amplify the positive effects. Incorporating these into your meal can give your immune system an extra boost.

A list of beneficial soup ingredients:

Garlic: Contains the compound allicin, which offers antimicrobial and potential antiviral properties.
Ginger: Prized for its anti-inflammatory effects, ginger can help soothe inflammation caused by a cold or flu.
Spicy Peppers (Capsaicin): The capsaicin in chili peppers can provide a temporary thinning of mucus, but be mindful as excessive heat can also cause irritation.
Onions: Like garlic, onions contain antioxidants that can help support the immune system.
Carrots and Celery: These vegetables are rich in vitamins and minerals that aid overall immune function.
Turmeric: A powerful anti-inflammatory spice that can be added to broths.

Soup Comparison for Congestion Relief

To maximize the benefits, consider the differences between types of soup.


Factor	Chicken Noodle Soup	Spicy Vegetable Broth
Primary Benefit	Mild anti-inflammatory action and hydration.	Aggressive mucus thinning and hydration.
Key Ingredients	Chicken, carrots, celery, onion, noodles.	Vegetable broth, chili peppers, garlic, ginger.
Anti-Inflammatory	Potential mild anti-inflammatory effect from chicken and vegetables.	Strong anti-inflammatory from ginger and turmeric.
Mucus Thinning	Effectively thins mucus via heat and hydration.	Very effective due to capsaicin, which directly stimulates mucus flow.
Risk of Irritation	Very low, generally soothing.	Moderate to high, depending on spice level and individual sensitivity.

Practical Tips for Making and Enjoying Your Soup

To get the most out of your bowl, here are some tips:

Make it from scratch: Homemade soup, especially with bone broth, can contain more nutrients and electrolytes than many canned versions.
Use fresh ingredients: Fresh garlic, ginger, and herbs offer more potent compounds than their dried or powdered counterparts.
Embrace the spices: Add a pinch of cayenne or a few slices of fresh jalapeño if you tolerate spice well, to help stimulate mucus flow.
Inhale the steam: As you eat, pause to breathe in the steam deeply from the bowl to help clear your nasal passages.
Stay hydrated: Remember that soup is a part of staying hydrated. Continue to drink plenty of water, herbal tea, or clear broth throughout the day.

Conclusion

While soup is not a cure for a stuffy nose or the underlying illness, it is a highly effective home remedy for managing symptoms. The combination of heat and hydration works directly to thin mucus and open airways, while specific ingredients can provide anti-inflammatory and immune-boosting benefits. Whether you choose a classic chicken noodle or a spicy vegetable broth, the act of enjoying a warm, nourishing bowl of soup can provide much-needed comfort and temporary relief. It’s a time-honored tradition backed by science that makes facing a cold a little easier. For more detailed information on why chicken soup works, you can explore the research at sites like Health.com.

Frequently Asked Questions

Chicken soup's benefit comes from its heat and hydration, plus specific ingredients. The steam thins mucus, while chicken contains a compound called carnosine which may have mild anti-inflammatory effects. Vegetables like carrots and celery provide extra vitamins and nutrients.

Spicy soup, containing capsaicin from chili peppers, can temporarily thin mucus and cause a runny nose, which may feel like it's clearing your sinuses. However, this effect is often short-lived and may cause irritation for some individuals.

While any hot liquid, like tea or broth, will provide steam and hydration benefits, the specific combination of anti-inflammatory properties and nutrients found in a well-made chicken or vegetable soup can offer additional advantages.

Canned soup provides the benefits of heat and hydration. However, homemade soup, especially using fresh vegetables and bone broth, often contains higher levels of specific immune-boosting nutrients and fewer preservatives than canned varieties.

No, soup cannot cure a cold or flu. It is a supportive remedy that helps manage and provide temporary relief for symptoms like a stuffy nose. Your body's immune system, rest, and hydration are what ultimately fight off the virus.

You don't need to strictly avoid ingredients, but it's wise to limit those that might cause additional irritation. For example, extremely spicy ingredients can increase discomfort for some people, and excessive salt is best avoided.

You can have soup as often as you like, especially if you have a reduced appetite. As a warm, hydrating, and nourishing meal, it’s a great option for any meal while you are sick. Just be sure to also drink plenty of other fluids.