Is Pho an Inflammatory Food? The Truth About This Vietnamese Soup

October 19, 2025 •

4 min read

Over 20 million Americans suffer from autoimmune diseases, and many look to diet to manage symptoms, leading to questions about everyday foods like Vietnamese pho. So, is pho an inflammatory food, or could its nourishing ingredients actually help fight inflammation? The answer lies in the details of how it's prepared and the components it contains.

Quick Summary

Vietnamese pho is not inherently inflammatory; its core components like bone broth, ginger, and fresh herbs are celebrated for their anti-inflammatory properties. However, factors such as high sodium content from restaurant broths, added sauces, and the type of protein or noodles used can potentially introduce inflammatory elements. Choosing a low-sodium broth, lean proteins, and extra vegetables maximizes the soup's health benefits.

Key Points

Not Inherently Inflammatory: Traditional pho, rich in bone broth and fresh herbs, is largely anti-inflammatory in nature.
Mindful Consumption is Key: High sodium content and processed additives, often found in restaurant versions, are the main culprits that can make pho inflammatory.
The Power of Bone Broth: Slow-simmered bone broth provides gut-healing collagen and anti-inflammatory amino acids like glutamine.
Herbs and Spices are Healing: Ingredients like ginger, star anise, and cinnamon contain compounds that fight oxidative stress and inflammation.
Control Your Sodium: Preparing pho at home with low-sodium stock is the best way to control salt intake and avoid inflammation.
Load Up on Veggies: Adding more fresh herbs and extra vegetables increases the fiber, antioxidants, and anti-inflammatory compounds in your meal.
Choose Leaner Proteins: Opting for lean meats over fatty cuts can help reduce the amount of inflammatory saturated fats.

The Anti-Inflammatory Power of Traditional Pho

Contrary to a blanket assumption, traditional Vietnamese pho is a nutrient-rich dish built on a foundation of anti-inflammatory ingredients. The healing potential comes from its slow-simmered bone broth and the aromatic herbs and spices that give the soup its distinctive flavor.

The Healing Bone Broth Base

The heart of a classic pho is its bone broth, which is simmered for many hours. This process extracts a wealth of beneficial compounds from the bones and marrow.

Collagen and Gelatin: These proteins support and repair the gut lining, which is crucial for reducing inflammation associated with 'leaky gut' syndrome.
Amino Acids: The broth is rich in glutamine, glycine, and proline, amino acids known for their ability to support gut health and combat oxidative stress.
Minerals: Essential minerals like calcium, magnesium, and phosphorus, which are vital for overall immune function and bone health, are released into the broth.

The Anti-Inflammatory Spices and Herbs

The complex flavor profile of pho comes from a combination of spices and fresh herbs that are also packed with anti-inflammatory properties.

Ginger: This root contains gingerol, a powerful bioactive compound that fights oxidative stress and helps reduce inflammation and muscle soreness.
Star Anise and Cinnamon: These spices are rich in antioxidants and help regulate blood sugar levels, preventing inflammation spikes. Star anise also offers immune-boosting properties.
Cilantro and Thai Basil: Fresh herbs added as a garnish are nutritional powerhouses. Cilantro contains antioxidants, while Thai basil has eugenol, an essential oil with anti-inflammatory effects.
Onions and Garlic: Commonly used in the broth, these contain compounds like quercetin and allicin that reduce inflammation and support heart health.

The Variable Factors That Can Shift the Balance

While traditional preparation makes pho an anti-inflammatory powerhouse, certain choices in ingredients and preparation can introduce inflammatory elements. This is particularly true for restaurant versions or instant mixes.

The Sodium Factor

Many restaurants use excessive amounts of sodium in their broths to enhance flavor. High sodium intake can increase blood pressure and contribute to inflammation. A single restaurant bowl can contain more than a day's recommended sodium limit.

Processed Ingredients

Highly processed or sugary sauces, such as hoisin or sriracha, often contain additives and high levels of sugar, which can trigger inflammatory responses in the body.

Protein and Fat

While lean proteins like chicken breast or eye of round steak are healthy additions, fattier cuts of beef, particularly those with a high saturated fat content, can be pro-inflammatory if consumed regularly.

Table: Anti-Inflammatory Pho vs. Potentially Inflammatory Pho


Component	Anti-Inflammatory Version	Potentially Inflammatory Version
Broth	Homemade, low-sodium bone broth from scratch with fresh spices.	Restaurant or packaged broth with high sodium, MSG, and preservatives.
Protein	Lean cuts of grass-fed beef (flank, eye of round), or chicken breast.	Fatty cuts of meat with high saturated fat content.
Noodles	Traditional rice noodles, ideally a smaller portion, or brown rice noodles.	Excessive portions of refined white rice noodles or instant noodles.
Herbs/Veggies	Abundant fresh herbs (cilantro, basil), bean sprouts, and added vegetables.	Minimal fresh herbs and vegetables, potentially wilted or limited.
Sauces	Fresh lime juice, minimal high-sodium sauces like hoisin or sriracha.	Excessive amounts of high-sugar, high-sodium sauces.

Maximizing Pho's Anti-Inflammatory Potential

To truly reap the healing benefits of pho, the key is mindful preparation. By controlling the ingredients and preparation methods, you can ensure your bowl is a genuine anti-inflammatory meal.

Make It At Home: Making pho from scratch is the best way to control sodium and avoid processed additives. Choose high-quality, organic ingredients whenever possible.
Go Easy on the Salt: When dining out, ask for a less-salty broth or add less fish sauce. If cooking at home, use low-sodium stock and season judiciously.
Load Up on Greens: Increase the amount of fresh herbs like cilantro, basil, and mint. Consider adding other vegetables, such as spinach, bok choy, or broccoli, for added fiber and nutrients.
Choose Wisely: Opt for leaner protein options and a modest portion of rice noodles to balance the meal.

Conclusion: A Healing Dish with a Caveat

Is pho an inflammatory food? In its authentic, traditionally prepared form, Vietnamese pho is not an inflammatory food and can actually be a beneficial part of an anti-inflammatory diet. The long-simmered bone broth provides gut-healing properties, while the aromatic herbs and spices are rich in anti-inflammatory and antioxidant compounds. The potential for inflammation comes primarily from the high sodium levels often found in restaurant versions, along with processed sauces and excessive portions of noodles or fatty meats. By making conscious choices, such as preparing it at home with low-sodium broth, using lean proteins, and loading up on fresh vegetables, you can ensure that your bowl of pho remains a healthful and healing meal.

For more information on anti-inflammatory herbs and spices, a helpful resource is the Cleveland Clinic's Health Essentials blog.

Frequently Asked Questions

Yes, traditional pho broth is highly anti-inflammatory. The long simmering process extracts collagen, gelatin, and beneficial amino acids from bones, which help repair the gut lining and combat oxidative stress.

While traditional, homemade pho does not contain MSG, many restaurant versions may add it to speed up the flavor development. This is a potential inflammatory trigger for sensitive individuals, another reason to opt for homemade versions or inquire about restaurant practices.

To eat the healthiest version of pho, opt for a homemade, low-sodium broth, choose lean protein like chicken or eye of round beef, and load up on fresh herbs and vegetables.

Many believe pho can help with colds due to its warm, hydrating broth and immune-boosting ingredients. Spices like ginger and herbs like cilantro and basil have anti-inflammatory and antioxidant properties that support the immune system.

Rice noodles themselves are not typically inflammatory, as they are gluten-free and easy to digest. However, excessive portion sizes, especially in a large restaurant bowl, can contribute to a high carbohydrate intake, which can cause inflammatory blood sugar spikes.

Limit high-sodium and high-sugar sauces like hoisin and sriracha, as these can contribute to inflammation and negate the soup's health benefits. A squeeze of fresh lime is a great, low-impact alternative.

Both can be beneficial, but chicken pho is generally a safer bet. Using a lean cut of chicken reduces the risk of consuming high levels of saturated fats, which can be inflammatory if eaten frequently.