Is chicken soup anti-inflammatory? The truth about this classic remedy

October 3, 2025 •

4 min read

According to a 2000 study published in the journal CHEST, chicken soup can possess mild anti-inflammatory effects by inhibiting the movement of neutrophils, a common type of white blood cell. But is chicken soup anti-inflammatory enough to be considered a powerful healing food? The scientific consensus suggests that its benefits come from a combination of its nutrient-rich ingredients rather than a single 'cure-all' component.

Quick Summary

Evidence suggests chicken soup has mild anti-inflammatory effects by inhibiting neutrophil migration and delivering beneficial nutrients. Specific ingredients like carnosine, amino acids, and antioxidant-rich vegetables contribute to its health-promoting properties and support the immune system.

Key Points

Inhibits Neutrophils: Research shows chicken soup can mildly inhibit the movement of neutrophils, a white blood cell, which helps reduce the inflammation associated with cold symptoms.
Rich in Amino Acids: Bone broth, a key component, provides amino acids like glycine and glutamine that help reduce inflammation and strengthen the gut lining.
Packed with Antioxidants: Vegetables like carrots, celery, and onions contribute vitamins, minerals, and antioxidants that support a healthy immune system.
Spice It Up: Adding spices such as turmeric, ginger, and garlic significantly boosts the soup's anti-inflammatory power and flavor.
Supports Gut Health: The gelatin and collagen from bone broth help repair the intestinal lining, which is crucial for reducing chronic inflammation.
Prioritize Homemade: Making soup at home allows for control over ingredients, ensuring higher nutritional quality and lower sodium compared to many store-bought varieties.

The Science Behind Chicken Soup's Anti-Inflammatory Effect

For centuries, chicken soup has been lauded as a comforting cure for the common cold. The tradition has some scientific backing, particularly concerning its potential anti-inflammatory properties. A key 2000 study identified that chicken soup, specifically, had an inhibitory effect on neutrophil chemotaxis in a laboratory setting. Neutrophils are a type of white blood cell that defends against infection, but their over-migration to sites of inflammation—like the upper respiratory tract during a cold—is what causes many of the stuffy, congested symptoms. By mildly inhibiting this migration, chicken soup can help mitigate symptomatic inflammation during respiratory infections.

The synergistic power of ingredients

Beyond the base broth, the collective impact of the soup's components creates a nutritional powerhouse. The anti-inflammatory benefits aren't from one single ingredient but rather the combined effects of many, including the chicken, vegetables, and any added herbs and spices. The warmth and hydration provided by the soup also offer immediate symptomatic relief, helping to clear mucus and soothe a sore throat.

Key Nutrients That Fight Inflammation

Several components found in a classic chicken soup recipe are known for their anti-inflammatory and immune-supporting properties. Here are some of the most prominent:

Carnosine from chicken: Chicken meat is a great source of carnosine, a compound that studies suggest helps minimize inflammation in the upper respiratory tract by interfering with white blood cell activity. This effect provides temporary relief from congestion and other cold symptoms.
Amino Acids from broth: Especially when made from simmering bones and connective tissue, chicken broth is rich in amino acids like glycine, proline, and glutamine. Glycine is particularly known for its anti-inflammatory capacity and its role in liver detoxification. Glutamine fuels the cells lining the intestines, supporting a healthy gut barrier.
Antioxidants from vegetables: Traditional chicken soup often includes a variety of vegetables like carrots, celery, and onions. Carrots provide beta-carotene, which the body converts to vitamin A, while celery contains beneficial antioxidants. Onions contain quercetin, an antioxidant that may help bolster overall immune health.
Herbs and Spices: Many recipes incorporate anti-inflammatory spices to enhance both flavor and nutritional value. Garlic, for example, contains allicin, which helps reduce inflammatory reactions. The powerful combination of ginger and turmeric is also frequently added; turmeric's active compound, curcumin, is a potent anti-inflammatory agent, especially when paired with black pepper for enhanced absorption.

Gut Health and anti-inflammatory properties

A healthy gut is a key player in a strong immune system, with around 70% of immune cells residing there. Chicken bone broth's collagen and gelatin content can help heal and seal the gut lining, promoting gut integrity. A strong intestinal barrier prevents harmful substances from entering the bloodstream, which in turn reduces systemic inflammation. By supporting a healthy gut microbiome, chicken soup helps the body manage its immune response more effectively.

Homemade vs. Store-bought Chicken Soup

While store-bought options are convenient, homemade chicken soup generally offers superior anti-inflammatory benefits. Controlling the ingredients is key to maximizing nutritional value while minimizing potentially inflammatory additives.


Feature	Homemade Chicken Soup	Store-bought Chicken Soup
Ingredients	High-quality, fresh vegetables, free-range chicken, and homemade bone broth.	Often uses lower-quality chicken and dehydrated vegetables.
Sodium Content	User-controlled, allowing for minimal or no added salt.	Frequently high in sodium, which can contribute to inflammation.
Anti-inflammatory Additives	Easily customized with anti-inflammatory spices like fresh turmeric, ginger, and garlic.	May contain some spices, but often in lesser quantities.
Preservatives & Additives	None; all-natural ingredients.	May contain preservatives and other additives to extend shelf life.
Bone Broth	Made from scratch, ensuring high concentrations of collagen and amino acids.	May contain stock or broth, but often with lower nutritional density.

Maximizing the Anti-Inflammatory Effects

To get the most out of your chicken soup, follow these simple tips for preparation:

Use homemade bone broth: The gelatin, collagen, and amino acids released during the simmering process are key to gut and anti-inflammatory support.
Load up on vegetables: Include a wide variety of anti-inflammatory veggies like carrots, celery, onions, garlic, and leafy greens such as spinach or kale.
Add anti-inflammatory spices: Incorporate fresh or powdered turmeric and ginger, which are powerful inflammation fighters. Add black pepper to enhance turmeric's bioavailability.
Include fresh herbs: Garnish with fresh parsley or cilantro for added vitamins, minerals, and flavor.
Keep it simple: Focus on natural, whole ingredients. Avoid canned soups with high sodium and preservatives.

Conclusion

While chicken soup is not a magical cure, the question, "Is chicken soup anti-inflammatory?" has a clear, evidence-based answer. Its mild anti-inflammatory properties, particularly its ability to inhibit neutrophil migration, along with its high concentration of nutrient-rich ingredients, make it a beneficial dietary choice. By opting for a homemade version packed with vegetables, bone broth, and anti-inflammatory spices, you can create a wholesome, immune-supporting meal. The comforting warmth and hydration it provides are valuable on their own, but the added nutritional benefits solidify its reputation as a healing food. Incorporating a well-made chicken soup into your routine, especially during times of illness, offers a simple yet effective way to support your body's natural defenses and promote overall wellness.

For more detailed scientific information on the effects of chicken soup on the body, refer to the study published in the scientific journal CHEST.

Frequently Asked Questions

While chicken soup does not cure a cold, it can help manage and alleviate symptoms. Its anti-inflammatory effects can reduce congestion, the warmth can soothe a sore throat, and the broth provides hydration to prevent dehydration.

Chicken soup is generally considered more beneficial than plain chicken broth for inflammation because it contains more protein and nutrient-dense vegetables, adding to the anti-inflammatory and immune-boosting properties.

Key anti-inflammatory ingredients include the amino acid carnosine from the chicken itself, glycine from bone broth, antioxidants from vegetables, and spices like turmeric, ginger, and garlic.

While some store-bought soups may offer minor benefits, homemade soup is superior. Commercial varieties often contain high levels of sodium and preservatives, and lower concentrations of fresh, nutrient-dense ingredients.

To enhance its anti-inflammatory effects, use a bone broth base, load the soup with fresh vegetables and leafy greens, and incorporate liberal amounts of anti-inflammatory spices such as turmeric, black pepper, and ginger.

Yes, the hot steam from chicken soup is a natural decongestant that helps to open up nasal passages and clear congestion, providing temporary relief from stuffiness.

While the psychological comfort of a warm bowl of soup can definitely make you feel better, scientific studies have identified tangible anti-inflammatory and immune-supporting mechanisms, indicating the benefits are not solely a placebo effect.