The Science Behind Why Chicken Broth Helps When You’re Sick
When illness strikes, your body is fighting a battle, and proper fuel is essential for a speedy recovery. While you may not feel like eating, staying hydrated and getting key nutrients is crucial. Chicken broth provides a simple, easily digestible way to accomplish both, and scientific evidence backs up this time-honored tradition.
Provides Crucial Hydration and Electrolytes
One of the most immediate dangers of illness, especially with fever, vomiting, or diarrhea, is dehydration. The warm liquid in chicken broth helps to replenish lost fluids and can be a gentler option than plain water for an upset stomach. Additionally, homemade or low-sodium broths contain electrolytes like sodium and potassium, which are vital for nerve and muscle function and are often depleted during illness.
Offers Anti-Inflammatory Effects to Ease Symptoms
Research has shown that chicken broth can have a mild anti-inflammatory effect. It contains an amino acid called carnosine, which studies suggest may help to minimize inflammation in the upper respiratory tract. By reducing inflammation, the broth can help alleviate symptoms like a stuffy, congested nose and throat irritation, making you feel more comfortable. The steam from a hot mug of broth also acts as a natural decongestant, helping to loosen mucus and clear nasal passages.
Supports a Healthy Immune System and Gut Health
Healing often starts in the gut, and the nutrients found in chicken broth are particularly supportive of digestive and immune health. Bone broth, a more concentrated version of chicken broth, is rich in gelatin, collagen, and amino acids like glycine and proline. These compounds can help protect and heal the lining of the digestive tract, ensuring your body can properly absorb infection-fighting vitamins and minerals. Ingredients often added to broth, such as garlic and onions, also provide antioxidants that further support a well-functioning immune system.
Comparison: Store-Bought Broth vs. Homemade Broth
| Feature | Store-Bought Broth | Homemade Chicken Broth |
|---|---|---|
| Sodium Content | Often very high, may counteract hydration benefits if not chosen carefully. | Can be controlled completely by the home cook. |
| Nutrient Density | Varies widely; often lacks the gelatin, collagen, and depth of nutrients found in simmered bones. | Higher in amino acids, collagen, and minerals due to longer simmering of bones and connective tissue. |
| Ingredients | May contain preservatives, MSG, and artificial flavorings. Low-quality ingredients are common. | Uses fresh, whole ingredients and is free of additives, ensuring maximum nutritional value and purity. |
| Digestibility | Highly digestible but may cause issues for those sensitive to additives. | Simple and easily digestible, making it ideal for sensitive stomachs. |
| Cost | Convenient and affordable, but often less cost-effective per serving when comparing nutrient content. | More affordable per serving if you use leftover chicken carcasses or wings. |
Making Chicken Broth a Part of Your Recovery
When you are sick, the best approach is to listen to your body. Starting with small, frequent sips of warm chicken broth can help ease you back into eating and drinking.
For an extra boost, consider adding ingredients with anti-inflammatory or antioxidant properties directly to your broth. A small amount of grated ginger can help with nausea, while a clove of garlic or a sprig of thyme adds flavor and potential immune-supporting compounds. Ensure you are drinking other fluids as well, such as water or herbal tea, to round out your hydration efforts.
As your appetite returns, you can transition from plain broth to a simple chicken soup with vegetables and lean protein. This helps provide more substantial nourishment without overwhelming your sensitive digestive system. Remember to choose bland options initially, avoiding heavy, high-fat ingredients or overly spicy seasonings.
Conclusion: A Trusty Remedy for a Reason
The long-standing reputation of chicken broth as a sick-day staple is well-deserved. Its combination of hydration, anti-inflammatory properties, and immune-supporting nutrients provides a gentle yet effective way to support your body's recovery. Whether homemade or store-bought, consuming chicken broth when sick is not only okay—it's a smart and comforting choice that can help you feel better, faster. As with any health issue, however, if your symptoms are severe or persistent, always consult with a healthcare professional.
Supporting Your Body When You Are Sick
- Hydrate frequently: Sip on warm chicken broth throughout the day to replenish fluids and electrolytes lost to fever, vomiting, or diarrhea.
- Reduce inflammation naturally: The anti-inflammatory effects of carnosine in chicken broth can help soothe congestion and a sore throat.
- Heal your gut: Nutrients like gelatin and amino acids, especially in bone broth, help repair and protect your digestive tract lining.
- Support immunity with nutrients: The vitamins, minerals, and antioxidants in broth and added vegetables give your immune system the boost it needs.
- Choose homemade when possible: Control sodium content and maximize nutrient density by making your own broth from a chicken carcass and vegetables.
