How Does Chicken Soup Help the Immune System? The Scientific Breakdown

December 18, 2025 •

4 min read

For centuries, chicken soup has been a go-to remedy for colds, but modern research confirms its benefits go beyond comfort. A study published in the journal Chest found that a component in chicken soup could inhibit the movement of neutrophils, a common type of white blood cell, reducing inflammation and easing cold symptoms.

Quick Summary

This article explains how chicken soup's anti-inflammatory properties, nutrient-rich ingredients, and hydrating effects support immune function and help alleviate cold and flu symptoms.

Key Points

Reduces Inflammation: The soup can inhibit neutrophil migration, lessening upper respiratory inflammation associated with colds.
Provides Essential Nutrients: Ingredients like chicken, carrots, and celery supply protein, amino acids (including cysteine), vitamins, and minerals that support immune function.
Aids Hydration: The warm broth helps prevent dehydration, thins mucus, and provides electrolytes lost during illness.
Boosts Gut Health: Bone broth contains amino acids like glutamine that strengthen the intestinal barrier, which is key to a healthy immune system.
Soothes Symptoms: The steam from the hot soup provides temporary relief from a stuffy nose and sore throat.
Combats Illness with Spices: Many recipes include powerful anti-inflammatory and antibacterial ingredients like garlic, ginger, and turmeric.

The Scientific Reasons Why Chicken Soup Works

Chicken soup's long-standing reputation as a home remedy for illness is grounded in legitimate scientific principles, most of which stem from its potent combination of ingredients. The therapeutic effect is not from a single 'magic' component but from the synergy of its constituents, including the anti-inflammatory action, hydrating properties, and rich nutrient profile. This combination helps the body combat infection and recover more effectively.

Anti-inflammatory Effects

Inflammation is a natural and necessary part of the immune response, but excessive or prolonged inflammation, especially in the upper respiratory tract, can contribute to the discomfort of a cold, causing stuffy noses and thick mucus. Research has shown that chicken soup can have a mildly anti-inflammatory effect by inhibiting the movement of neutrophils—a specific type of white blood cell—to the inflamed areas. This action helps reduce inflammation and can lessen the severity of cold symptoms.

Nutrient-Rich Ingredients

Chicken soup is a nutritional powerhouse, packed with ingredients that support a healthy immune system.

Chicken: The chicken itself provides protein and amino acids. An amino acid called cysteine is released when the chicken is cooked, which is structurally similar to the drug acetylcysteine, a common treatment for respiratory illnesses. It helps to thin and clear mucus in the lungs, acting as a natural expectorant.
Bone Broth: Slow-cooking chicken (especially with the bones) creates a broth rich in amino acids like glutamine, proline, and glycine. These are crucial for building new immune cells and supporting a healthy gut lining, which is essential for proper immune function.
Vegetables: Onions, carrots, celery, and leafy greens like kale and spinach are common additions that contribute a wide range of vitamins and minerals. Carrots are rich in beta-carotene, a precursor to vitamin A, which supports healthy mucous membranes in the respiratory tract. Celery provides vitamins A, C, and E, as well as zinc.
Herbs and Spices: Many recipes include herbs and spices with known medicinal properties. Garlic contains allicin, a compound with antibacterial and anti-inflammatory effects. Ginger is another potent anti-inflammatory and antibacterial ingredient. Turmeric contains curcumin, which has powerful anti-inflammatory properties and can modulate the immune system. Pepper acts as a circulatory stimulant and helps clear sinuses.

Hydration and Symptom Relief

Staying hydrated is vital when fighting an illness, as fluids help thin mucus and flush the body of toxins. The warm broth of chicken soup provides this essential hydration in a comforting and easy-to-digest form. The steam from the hot soup also provides temporary relief for congested noses and throats by helping to loosen mucus. For individuals with a decreased appetite when sick, the soup is an excellent way to provide much-needed fluids and nourishment without being overly taxing on the digestive system. Minerals like those from sea salt also provide electrolytes that are often lost during illness.

Why Gut Health is Crucial

Beyond the respiratory system, a large portion of our immune system is located in the gut. The amino acids and gelatin found in chicken bone broth can help heal and seal the gut lining. By promoting healthy gut bacteria and strengthening the intestinal barrier, the broth helps regulate the body's overall immune response and reduce inflammation.

Chicken Soup vs. Plain Hot Water


Feature	Homemade Chicken Soup	Plain Hot Water
Anti-Inflammatory Action	Active inhibition of neutrophil migration helps reduce upper respiratory inflammation.	Minimal to no anti-inflammatory effect.
Nutrients	Rich in essential vitamins (A, C, E), minerals (zinc, calcium), and amino acids (cysteine, glutamine).	Provides hydration but no significant vitamins or minerals.
Hydration	Excellent source of fluids with added electrolytes from minerals.	Good source of plain fluid for hydration.
Symptom Relief	Warm steam soothes congestion. Cysteine helps thin mucus.	Warm steam soothes congestion.
Gut Support	Amino acids and gelatin from bone broth support gut lining and beneficial bacteria.	No specific gut-healing properties.
Energy	Provides calories, protein, and nutrients when appetite is low.	No caloric or energy-providing content.

Synergy of Ingredients: The Holistic Benefit

The true advantage of chicken soup lies in its holistic nature. It combines multiple therapeutic elements into a single, easily consumable food. The hydrating fluid, the anti-inflammatory agents from both the broth and added spices like turmeric and ginger, and the nutrient-rich ingredients all work together to support the body's natural defenses. The emotional comfort derived from a warm, familiar meal should also not be overlooked, as stress reduction and a positive mindset can have a subtle but positive impact on recovery. For further reading on the complex immunomodulatory effects of chicken soups, you can review the study published in Frontiers in Immunology on the topic.

Conclusion

Chicken soup is more than just a comforting meal when you're under the weather; it's a multi-faceted immune-supporting tool backed by scientific research. Its ability to reduce inflammation, provide essential nutrients, keep you hydrated, and support gut health makes it an effective and time-honored remedy for colds and respiratory infections. So, the next time you feel a cold coming on, reach for a bowl of homemade chicken soup, and know that you are nourishing your body and helping your immune system do its job.

Frequently Asked Questions

Yes, homemade chicken soup is generally better because it contains fresher ingredients and allows you to control the sodium and nutrient content. The slow-simmering process can also extract more anti-inflammatory compounds and gut-supporting amino acids from the bones and vegetables.

For an added boost, consider including garlic, ginger, and turmeric for their potent anti-inflammatory and antimicrobial properties. Leafy greens like spinach or kale and mushrooms are also excellent additions for their vitamins and minerals.

The warm steam from the soup helps to moisten the nasal passages and throat, providing temporary relief from congestion. This can help thin mucus and make it easier to breathe.

While chicken soup does not 'cure' a viral infection, its ingredients and overall properties effectively support the body's immune system, helping it fight off the virus more efficiently. By reducing inflammation and providing nutrients, it creates a better internal environment for recovery.

Bone broth is particularly beneficial for immunity because it is rich in amino acids like glutamine, which are excellent for gut health. A healthier gut directly translates to a stronger immune system. While regular chicken broth is still good, bone broth offers more profound benefits.

Cysteine is an amino acid found in chicken that is released when cooked. It is similar to a drug used to treat respiratory infections and helps to thin mucus in the respiratory tract, providing relief from congestion.

The warmth of the soup is key. It helps soothe a sore throat, and the steam provides temporary congestion relief. However, consuming it at a comfortable temperature is important to avoid burns.