Is Vietnamese Food Good When Sick? The Healing Power of Pho and Cháo

December 15, 2025 •

4 min read

According to ancient traditions, a warm, nourishing broth is a powerful remedy for illness, leading many to ask: is Vietnamese food good when sick? The answer is a resounding yes, as staples like pho and cháo are packed with hydrating, anti-inflammatory, and immune-boosting properties to help you feel better, faster.

Quick Summary

Vietnamese soups like pho and cháo are excellent for sickness, offering hydrating broths, anti-inflammatory herbs like ginger, and lean proteins for recovery.

Key Points

Hydrating Broths: Traditional Vietnamese soups are built on light, flavorful broths that provide essential hydration and nutrients during illness.
Immune-Boosting Ingredients: Ginger, garlic, cilantro, and star anise in dishes like pho possess anti-inflammatory, antibacterial, and antioxidant properties.
Gentle on the Stomach: Cháo, a simple rice porridge, is an easily digestible comfort food ideal for when you have a sensitive stomach or low appetite.
Natural Decongestant: The warm, steamy broth of pho can help clear congested sinuses and soothe a sore throat.
Lean Protein for Recovery: Soups often include lean meats like chicken, providing protein for recovery without being heavy or greasy.
Probiotics for Gut Health: Some Vietnamese meals, like those with pickled vegetables, offer probiotics that support gut health, which is crucial for a strong immune system.

The Healing Properties of Vietnamese Broths

Vietnamese cuisine is renowned for its fresh ingredients and emphasis on balanced, nutritious dishes. When you are sick, the cornerstone of this healing tradition is the nourishing broth. Unlike some heavy or greasy Western dishes, traditional Vietnamese soups are built on light, flavorful broths that provide essential hydration and nutrients, even when your appetite is low. Slow-simmered bone broths, a staple of dishes like pho, are rich in collagen, amino acids, and minerals that support the immune system and promote gut health.

The Power of Herbs and Spices

What truly elevates Vietnamese sick-day meals are the fresh herbs and potent spices. These ingredients are chosen not just for flavor but for their therapeutic properties rooted in traditional medicine.

Ginger: Known for its anti-inflammatory and antibacterial effects, ginger can soothe a sore throat, ease nausea, and combat cold pathogens. Its warming properties can also help reduce the chills associated with fever.
Cilantro and Basil: These fresh herbs are packed with antioxidants and vitamins. Cilantro aids in detoxification, while basil offers anti-inflammatory and antibacterial properties that are beneficial during illness.
Garlic: A natural antibiotic, garlic has legendary immune-boosting benefits that help your body fight off infections.
Star Anise and Cinnamon: These spices, prominent in pho broth, are rich in antioxidants and boast antiviral properties that can help fight off colds and improve circulation.

Lean Proteins and Easily Digestible Carbs

When your body is fighting an infection, it needs energy but can't always handle heavy, fatty foods. Vietnamese cuisine addresses this perfectly by incorporating lean proteins and simple carbohydrates.

Lean Proteins: Dishes often feature lean meats like chicken or thinly sliced beef, providing the body with the protein needed for tissue repair without being heavy or difficult to digest.
Rice Noodles: Found in pho and other noodle soups, rice noodles offer an easy-to-digest source of carbohydrates for energy. Similarly, rice congee, or cháo, is a simple, mild, and satisfying rice porridge that is a go-to for many when they are too sick for solid food.

Popular Vietnamese Dishes for Sickness

Pho (Phở): The quintessential Vietnamese noodle soup is a phenomenal remedy for colds and flu. A steaming bowl helps clear congested sinuses, and the herb-infused broth soothes a sore throat and provides vital hydration. You can also add extra fresh herbs and a squeeze of lime to boost the flavor and nutrient content.
Chicken Rice Porridge (Cháo Gà): This simple and nourishing rice porridge is the ultimate comfort food for a sick day. The consistency is gentle on the stomach, and the slow-simmered chicken and rice deliver essential nutrients in an easily digestible form. It is often garnished with fresh ginger and green onions for extra warmth and flavor.
Fresh Spring Rolls (Gỏi Cuốn): For a lighter, non-broth option, fresh spring rolls offer a balanced meal without any heavy oils. Packed with fresh herbs, vegetables, and lean protein, they are a refreshing and nutrient-dense choice when you're on the mend.

Comparison Table: Best Vietnamese Dishes When Sick


Dish	Key Benefits	Best For	What to Avoid	Adaptability
Pho (Phở)	Hydration, decongestant steam, anti-inflammatory herbs	Colds, sore throat, respiratory issues	Excessive chili oil and sriracha if you have stomach issues	Easily add more ginger, garlic, and leafy greens
Chicken Rice Porridge (Cháo Gà)	Gentle on the stomach, soothing, easy to digest, nourishing	Upset stomach, nausea, loss of appetite	Heavy fried toppings or overly rich condiments	Garnish with fresh ginger, green onions, and black pepper for warmth
Fresh Spring Rolls (Gỏi Cuốn)	Low-calorie, high fiber, rich in vitamins and antioxidants	Light meals, rebuilding strength, boosting nutrients	Heavy, sugary sauces; fried spring rolls	Customize with fresh herbs and lean protein like tofu or shrimp
Vietnamese Sour Soup (Canh Chua)	Rich in Vitamin C (tamarind, pineapple), light, and hydrating	Vitamin replenishment, boosting immunity	Too much sugar in some recipes	Can be made with fish or tofu and various vegetables

Conclusion: A Delicious Path to Recovery

When illness strikes, your food choices can make a significant difference in your comfort and recovery time. Vietnamese cuisine, with its focus on fresh, natural ingredients, light broths, and healing spices, offers a delicious and effective remedy. Instead of sugary or greasy foods that can hinder your immune response, a simple bowl of pho or cháo can provide vital hydration, soothe your symptoms, and supply the nutrients your body needs to heal. By choosing these time-tested, nourishing meals, you can turn a sick day into a flavorful journey toward wellness. For more information on food's impact on immune function, refer to reputable health sources such as GoodRx, which outlines foods to avoid when sick.

Frequently Asked Questions

Yes, pho is an excellent choice when sick. The warm, savory broth provides hydration and steam to help clear sinuses, while the aromatic spices like ginger and cinnamon offer anti-inflammatory benefits that soothe symptoms.

Cháo is a Vietnamese rice congee or porridge, similar to a savory oatmeal. It is very gentle on the stomach and easy to digest, making it perfect for those with a low appetite or nausea. The dish is warm, nourishing, and can be garnished with fresh ginger for extra healing power.

Key healing ingredients include fresh ginger, garlic, cilantro, basil, and warming spices like star anise. These possess anti-inflammatory, antibacterial, and antioxidant properties that support the immune system and relieve symptoms.

While most traditional dishes are beneficial, it's wise to avoid overly spicy versions (if you have an upset stomach), fried spring rolls, or any dishes with heavy, greasy sauces until you feel better. Stick to the light, broth-based options.

Yes, Vietnamese food can be very helpful for a cold. The combination of hydrating broths, immune-boosting herbs, and steam from a hot bowl of soup works synergistically to alleviate cold symptoms like congestion and sore throats.

Both can be beneficial, but pho often contains a wider array of immune-boosting spices like star anise, cinnamon, and cloves, which adds medicinal properties beyond that of a standard chicken noodle soup. The bone broth in pho also offers extra gut-supporting benefits.

Certain Vietnamese foods, like the mild and easily digestible cháo, are excellent for an upset stomach. It's best to stick to bland, gentle soups and avoid very spicy or rich dishes.