Is chicken broth actually good for you when sick?

December 5, 2025 •

4 min read

According to a 2000 study in the journal Chest, chicken soup was found to inhibit the movement of certain white blood cells, suggesting it may have anti-inflammatory properties that can help clear nasal congestion. But beyond its ingredients, is chicken broth actually good for you when sick? This article dives into the evidence behind this classic comfort food.

Quick Summary

Chicken broth is more than just a comforting liquid for sick days; it offers science-backed benefits like hydration, essential nutrients, and potential anti-inflammatory effects. Its warmth helps clear congestion, while protein and minerals support the immune system. The umami flavor can also stimulate appetite, which is crucial for recovery.

Key Points

Hydration and Electrolytes: Chicken broth is an excellent source of fluids and electrolytes, which are crucial for preventing dehydration, especially with fever or stomach issues.
Anti-Inflammatory Properties: Research indicates that chicken soup may have mild anti-inflammatory effects by inhibiting the migration of certain white blood cells, helping to ease symptoms like nasal congestion.
Soothes Symptoms: The warmth and steam from hot chicken broth help to soothe a sore throat and act as a natural decongestant, opening up airways for easier breathing.
Supports Immune Function: It provides easily digestible nutrients like protein and essential vitamins, giving your body the building blocks and fuel needed to fight off infection and recover.
Stimulates Appetite: The savory umami flavor can help increase a suppressed appetite during illness, ensuring you get the nutrition necessary for healing.
Aids Gut Health: Bone broths, a form of chicken broth, contain gelatin and amino acids that are beneficial for healing and protecting the lining of the digestive tract.
Offers Psychological Comfort: The act of consuming a warm bowl of broth can provide a powerful sense of comfort and care, contributing to a better mental state during sickness.

The Core Benefits of Chicken Broth When Sick

When you're ill, your body needs support to fight off infection and recover. Dehydration is a major concern, and an inhibited appetite can prevent your body from getting the fuel it needs. Chicken broth offers several specific advantages that help combat these issues.

1. Superior Hydration and Electrolyte Replenishment

Staying hydrated is one of the most critical aspects of recovering from any illness, especially if you have a fever, vomiting, or diarrhea. Broth is an excellent source of fluid, counting towards your daily intake goals. Unlike plain water, chicken broth also contains vital electrolytes like sodium and potassium, which help the body retain fluids and function correctly. Some high-quality homemade or bone broths can contain even more electrolytes.

2. Potential Anti-Inflammatory Effects

Research indicates that chicken soup may possess anti-inflammatory properties. A 2000 study showed that chicken soup could inhibit the movement of neutrophils, a type of white blood cell involved in the inflammatory response, which may help ease upper respiratory symptoms like a stuffy nose and congestion. The heat from the steam also provides a mild anti-inflammatory effect that can help soothe a sore throat and relax muscles.

3. Provides Easily Digestible Nutrients

When you’re sick, your appetite often decreases, making it difficult to consume solid foods. Chicken broth is easy to digest and provides essential nutrients without taxing your system. These nutrients, including protein, vitamins, and minerals, provide the necessary fuel for your body to repair and rebuild.

Amino Acids: Chicken meat contains amino acids like cysteine, which is chemically similar to a medication used for bronchitis and helps break up mucus. Bone broths, in particular, are rich in glycine and proline, which support gut health.
Vitamins and Minerals: Broth contains a range of vitamins and minerals, especially if made with added vegetables. Carrots provide vitamin A, which is crucial for immune function, while celery and onions offer vitamin C.
Umami Flavor: The natural umami flavor can stimulate appetite and improve nutrient absorption, encouraging you to eat more when you might not feel like it.

Homemade vs. Store-Bought Broth

While any warm broth provides comfort and hydration, the nutritional value can differ significantly between homemade and store-bought varieties. Homemade broth, made by simmering a whole chicken and vegetables, offers the most potent benefits.

Comparison Table: Homemade vs. Store-Bought Broth


Feature	Homemade Broth	Store-Bought Broth
Nutrient Density	High; rich in collagen, amino acids, vitamins, and minerals from long simmering.	Can be lower in nutrient density depending on processing.
Sodium Content	Fully controllable, can be low-sodium or unsalted.	Often very high in sodium; low-sodium options are available.
Additives	Typically free of preservatives, additives, and artificial ingredients.	May contain flavor enhancers, preservatives, and artificial ingredients.
Digestion	Lighter and easier on the stomach; often used for sensitive digestive systems.	Depends on the ingredients; some may contain additives that can irritate the gut.

The Psychology of Comfort

Beyond the physical benefits, the psychological comfort of chicken broth should not be underestimated. The warmth, aroma, and the positive association with care can have a powerful placebo effect. The feeling of being nurtured and cared for can help reduce stress and promote a positive emotional response, which in turn supports the healing process.

Combining Broth with Other Ingredients

To maximize the benefits of chicken broth when sick, consider adding other ingredients known for their health properties. For example, adding garlic, ginger, and turmeric can provide additional antiviral and anti-inflammatory benefits. A squeeze of lemon juice adds a dose of vitamin C, while leafy greens like spinach or kale can contribute more vitamins and antioxidants.

Conclusion

So, is chicken broth actually good for you when sick? The answer is a resounding yes. It's not a magic cure, but it is a powerful tool in your recovery toolkit. From providing essential hydration and electrolytes to delivering easily digestible nutrients and potential anti-inflammatory benefits, the science backs up this beloved tradition. Whether homemade or store-bought (with a careful eye on sodium), a warm bowl of chicken broth offers both physical and psychological comfort, helping you feel a little better when you're under the weather.

One authoritative outbound link to include: The science behind chicken soup for colds.

The Power of Amino Acids in Healing

The amino acid cysteine, found in chicken, is a chemical cousin to a prescription medication for respiratory infections.

The Umami Effect

Studies suggest the umami flavor of chicken soup can help stimulate appetite and aid in digestion, which is often suppressed during illness.

Warmth and Hydration

Warm liquids like chicken broth are excellent for rehydrating the body and can provide temporary relief from sore throats and congestion.

Anti-Inflammatory Evidence

A 2000 study showed that chicken soup inhibited the migration of inflammatory cells, contributing to its anti-inflammatory effects.

Gut Health Support

Bone broths contain gelatin, which may help protect and heal the lining of the digestive tract, especially important if you have a gastrointestinal illness.

Nutrient Delivery

Chicken broth delivers essential vitamins and minerals in a form that is easy to consume when a full meal is too much.

Psychological Comfort

The positive association with homemade chicken soup can trigger a placebo effect, making you feel mentally and emotionally better.

Frequently Asked Questions

For those with an upset stomach or low appetite, plain chicken broth is often easier to tolerate and still provides hydration and electrolytes. Chicken noodle soup, however, offers additional nutrients from the chicken meat, vegetables, and noodles, which provide extra protein, vitamins, and energy.

Store-bought broths still offer hydration and some nutrients, but they are often higher in sodium and may contain fewer amino acids and minerals than homemade versions. Homemade broth, especially bone broth, is typically more nutrient-dense, though store-bought low-sodium options are a convenient alternative.

Yes, the warmth and steam from hot chicken broth act as a natural decongestant, helping to loosen mucus and open up nasal passages. Some studies also suggest that chicken soup may have a mild anti-inflammatory effect that helps reduce inflammation in the respiratory tract.

Chicken broth contains a high percentage of water, along with electrolytes like sodium and potassium. This combination helps your body absorb and retain fluids more effectively than drinking plain water alone, which is especially important when you have a fever or are losing fluids.

Some components of chicken soup, including the amino acids and vegetable antioxidants, have been shown in laboratory studies to have anti-inflammatory effects by inhibiting the movement of neutrophils, a type of white blood cell involved in inflammation. Bone broth, in particular, may contain anti-inflammatory amino acids like glycine.

Chicken broth provides essential nutrients such as proteins, amino acids, vitamins (like A and C from added vegetables), and minerals (including magnesium, calcium, and phosphorus). It's a nutrient-rich, easily digestible source of fuel for your body during recovery.

Bone broth, a type of chicken broth made by simmering bones for a long time, contains gelatin and amino acids that can help protect and heal the digestive tract lining, which is beneficial for overall gut health.