How does chicken soup reduce inflammation? The science behind a classic comfort food

December 25, 2025 •

4 min read

In a famous 2000 study published in the journal Chest, researchers found that chicken soup can significantly inhibit the migration of white blood cells known as neutrophils. This groundbreaking research provided a scientific basis for the age-old remedy, demonstrating that its anti-inflammatory effects are more than just folklore.

Quick Summary

Chicken soup's anti-inflammatory effects stem from its ability to inhibit neutrophil migration, reducing the cellular inflammatory response. Nutrient-rich ingredients, including amino acids like cysteine and carnosine, along with antioxidants from vegetables, work synergistically to support the immune system and promote healing.

Key Points

Inhibits Neutrophil Activity: The soup contains substances that block the movement of neutrophils, a type of white blood cell that drives the inflammatory response.
Amino Acids Support Healing: Cysteine thins mucus, carnosine reduces inflammation in the respiratory tract, and gut-healing amino acids like glycine and glutamine promote immune health.
Rich in Antioxidants: Ingredients like garlic, onions, turmeric, and ginger provide antioxidants and antimicrobial compounds that fight infection and reduce inflammation.
Boosts Hydration: The warm, fluid-rich broth helps combat dehydration, especially important during a fever or illness.
Relieves Congestion: The steam from a hot bowl of soup helps loosen mucus and clear nasal passages, providing immediate symptom relief.
Supports Gut Health: Bone broth provides collagen and gelatin, which help repair and seal the gut lining, addressing inflammation that may originate there.
Homemade is More Potent: Homemade soup offers more potent anti-inflammatory effects due to higher nutrient density and control over ingredients compared to many commercial options.

The Science Behind Chicken Soup’s Anti-Inflammatory Effects

For generations, chicken soup has been the go-to remedy for fighting off colds and flu. While its comforting warmth and flavor are undeniable, the scientific community has confirmed that its benefits go far beyond psychological comfort. The primary anti-inflammatory mechanism centers on its effect on white blood cells and the combined action of its nutrient-dense ingredients. This article delves into the specific ways that this classic dish aids in reducing inflammation within the body.

Inhibiting Neutrophil Chemotaxis

Inflammation is the body’s natural response to infection or injury, involving the migration of white blood cells to the affected tissue to assist with healing. A key player in this process is the neutrophil, the most common type of white blood cell. Research from the University of Nebraska Medical Center, published in Chest, showed that chicken soup significantly inhibits neutrophil chemotaxis, or the movement of these inflammatory cells. By reducing the number of neutrophils traveling to inflamed areas, chicken soup can mitigate the severity of upper respiratory tract infections and related symptoms. The researchers noted that this inhibitory activity came from a non-particulate component of the soup, meaning the active compounds are water-soluble and present in the broth itself.

The Power of Nutrient-Rich Ingredients

Beyond the central effect on neutrophils, chicken soup is packed with ingredients that offer potent anti-inflammatory and immune-boosting properties. The therapeutic benefits of the soup are a result of these components working together synergistically.

Amino Acids from Chicken and Bone Broth

Cysteine: When chicken is cooked, it releases cysteine, an amino acid structurally similar to the drug acetylcysteine, which is used to treat bronchitis. Cysteine helps thin mucus, making it easier to expel from the respiratory tract.
Carnosine: This compound, also found in chicken, has natural antioxidant and anti-inflammatory properties. It helps minimize inflammation in the upper respiratory tract, reducing the stuffy, congested feeling associated with colds.
Collagen, Glucosamine, and Chondroitin: If the soup is made with bones and joints, the long simmering process extracts these compounds. They are known for supporting joint and gut health, with collagen helping to repair the gut lining and subsequently reduce low-grade inflammation.
Glycine and Glutamine: These amino acids, also abundant in bone broth, play crucial roles in gut health and immune function. Glutamine helps strengthen the intestinal barrier, while glycine assists in cellular regeneration.

Antioxidants and Phytonutrients from Vegetables and Spices

Garlic and Onions: These aromatics contain antioxidants and natural antimicrobial compounds that help fight infections. Garlic, in particular, contains the anti-inflammatory antioxidant quercetin.
Carrots and Celery: Rich in vitamins, minerals, and fiber, these vegetables contribute to overall immune support. Carrots provide beta-carotene, a precursor to Vitamin A, which is critical for a healthy immune system.
Turmeric and Ginger: Adding these spices provides powerful anti-inflammatory and antioxidant properties. Curcumin, the active compound in turmeric, helps modulate the immune system, while ginger has long been used for its medicinal benefits.

Homemade vs. Commercial Chicken Soup


Feature	Homemade Chicken Soup	Commercial Chicken Soup
Nutrient Quality	High, from fresh, whole ingredients and slow-simmered broth.	Varies greatly; can be highly processed and low in nutrient density.
Anti-Inflammatory Potency	Often high, as fresh ingredients and proper preparation maximize active compounds.	Variable; some commercial brands have lower inhibitory activity compared to homemade versions.
Control over Ingredients	Full control; allows for inclusion of more vegetables, spices like turmeric, and quality bone broth.	Limited; ingredient lists can include high sodium, preservatives, and artificial flavors.
Gut Health Support	Excellent, especially when made with bone broth containing collagen and amino acids.	Poor, often lacking the key compounds found in bone broth essential for gut health.
Therapeutic Aroma/Steam	Provides steam to clear congestion and a comforting aroma for psychological benefits.	Also provides steam and warmth, but may lack the fresh, therapeutic aroma of a homemade broth.

Beyond Inflammation: Additional Healing Benefits

In addition to its anti-inflammatory properties, chicken soup provides several other advantages that aid in recovery:

Hydration and Electrolyte Balance: The broth provides essential fluids and electrolytes, which are crucial for preventing dehydration, especially during a fever or gastrointestinal illness.
Congestion Relief: The steam from a hot bowl of soup can act as a natural decongestant by increasing blood flow and loosening mucus in the nasal passages. The warmth can also soothe a sore throat.
Psychological Comfort: Warm, nourishing foods are linked with comfort and stress reduction. The calming effect of a familiar, soothing meal can help the body relax and focus on healing.
Nutrient Absorption: The umami flavor found in chicken soup may stimulate appetite and improve nutrient digestion, ensuring the body gets the fuel it needs to recover.

Conclusion: The Ultimate Comfort Food is Scientifically Backed

Chicken soup’s reputation as a healing food is not just a myth, but a conclusion confirmed by scientific study. The combination of its ability to inhibit the migration of inflammatory neutrophils and the synergistic effects of its nutrient-rich ingredients makes it a powerful and delicious natural remedy. While commercial versions may offer some benefits, a homemade soup, prepared with fresh vegetables and bone broth, offers the most potent anti-inflammatory and immune-boosting properties. So the next time you feel a cold coming on, reach for that bowl of classic chicken soup—it's what the doctor, and the research, would order.

The 2000 study confirming the anti-inflammatory effects of chicken soup is available through the National Institutes of Health.

Frequently Asked Questions

Neutrophil chemotaxis is the process where neutrophils, a type of white blood cell, migrate to sites of inflammation. A 2000 study found that chicken soup contains water-soluble substances that significantly inhibit this migration, thereby reducing the inflammatory response associated with illness.

Key ingredients include cysteine from the chicken, antioxidants from vegetables like garlic and onions, and anti-inflammatory spices such as turmeric and ginger. The broth itself, especially bone broth, contains beneficial compounds like collagen and amino acids.

Yes, research indicates that homemade soup is generally more effective. Commercial soups vary greatly in their inhibitory activity and often contain higher sodium levels and fewer nutrient-dense vegetables compared to a homemade batch.

The amino acid cysteine helps thin mucus, making it easier to breathe, while carnosine reduces inflammation in the respiratory tract. Other amino acids like glycine and glutamine, particularly from bone broth, aid in repairing the gut lining and supporting the immune system.

Yes, the warmth and steam from hot chicken soup can help clear nasal passages and loosen mucus, providing immediate relief from cold and flu symptoms.

The anti-inflammatory effect is temporary and lasts for as long as the soup's active compounds are present in the body. To maintain the benefits, it's best to consume the soup regularly while sick.

While the exact chicken strain might have different effects on immunity, a soup made from a whole chicken, including bones, provides the most beneficial compounds like collagen and amino acids. Organic and free-range chickens may offer more nutrient-dense ingredients.