Should I eat so much soup if I feel sick? Here's what dietitians say about the comfort classic

October 13, 2025 •

4 min read

According to research published in the journal Nutrients in July 2025, consuming certain soups may help reduce the severity of acute respiratory tract infection symptoms. However, the key question remains: 'Should I eat so much soup if I feel sick?'

Quick Summary

This article explores the nutritional pros and cons of consuming large amounts of soup when ill, including the importance of hydration, potential risks of high sodium, and the need for a balanced, varied diet to support a speedy recovery.

Key Points

Hydration is Key: Broth-based soups are excellent for replenishing fluids and electrolytes lost during illness, but don't overdo it with high-sodium versions.
Moderate Sodium Intake: Canned soups are often very high in sodium; consuming too much can worsen fatigue and negatively impact heart health, so opt for low-sodium or homemade options.
Seek Nutritional Balance: Relying solely on soup can lead to insufficient calories and nutrients needed to fuel your immune system and recovery.
Avoid Creamy Soups When Congested: Cream-based soups can thicken mucus, so stick to clear, broth-based varieties when dealing with congestion.
Include Immune-Boosting Ingredients: Enhance your soup by adding immune-supporting ingredients like garlic, ginger, and vegetables rich in vitamins and antioxidants.
Listen to Your Body: Adjust your diet based on your symptoms; bland foods are best for nausea, while cool options soothe a sore throat.

The Soothing Power of Soup During Illness

Soup has long been the go-to comfort food for those feeling under the weather, and for good reason. Its warmth, ease of consumption, and liquid base offer several benefits that aid in recovery. When your appetite is low, a simple, nourishing bowl of soup can feel like a lifeline.

How Soup Helps When You're Sick

Hydration and Electrolytes: Fighting a fever, sweating, or dealing with vomiting or diarrhea can lead to dehydration. Broth-based soups are an excellent way to replenish both fluids and electrolytes, such as sodium and potassium, which are crucial for the body's function.
Congestion Relief: The warm steam from a hot bowl of soup can act as a natural decongestant, helping to open up nasal passages and clear sinuses. Some studies even suggest it may be more effective than plain hot water.
Nutrient Delivery: A well-made soup, especially one rich in vegetables, can provide your body with essential vitamins, minerals, and antioxidants needed to support your immune system. Ingredients like carrots, onions, and celery contain vitamins A and C, which are vital for recovery.
Ease of Digestion: When your digestive system is feeling sensitive, a light, broth-based soup is gentle and easy to process, ensuring your body can absorb the nutrients without being overburdened.

The Risks of Eating 'So Much Soup'

While soup is a beneficial tool, relying exclusively on it or consuming excessively high quantities can be counterproductive to your recovery. The old adage 'too much of a good thing' holds true here, particularly with store-bought options.

High Sodium Content

One of the most significant drawbacks of relying heavily on canned or packaged soups is the high sodium content. A single serving can contain a substantial portion of your daily recommended sodium intake. For healthy individuals, this might not be an immediate problem, but for those with health conditions like high blood pressure or kidney issues, excessive sodium can be dangerous. When you're sick, this can also lead to increased fatigue and fluid retention.

Nutritional Imbalance

Consuming only soup, especially light broths, can result in a lack of essential calories, proteins, and carbohydrates your body needs for recovery. Your immune system requires fuel to function optimally, and relying on just broth might not provide enough energy to fight off an infection effectively. It's crucial to ensure your meals are balanced, even when you have a reduced appetite.

Which Soup is Best When Sick?


Soup Type	Pros	Cons	Best For	What to Watch For
Broth-Based	Highly hydrating, great for sore throats and congestion, easy to digest.	May be low in calories and nutrients unless enriched.	Colds, flu, dehydration.	Add lean protein and vegetables to increase nutritional value.
Homemade Veggie	Packed with vitamins, minerals, and antioxidants. Easily customized for symptoms.	Requires effort to prepare, which might be difficult when very ill.	Boosting immunity, general sickness.	Ensure you add protein and carbohydrates for a balanced meal.
Cream-Based	Can provide extra calories and fat, comforting texture.	Can thicken mucus and worsen congestion. Harder to digest for an upset stomach.	When not congested and needing calorie intake.	Avoid with chest congestion or stomach issues.
Canned/Packaged	Convenient, low effort, quick to prepare.	High in sodium, can contain preservatives, lower nutritional value.	When energy is too low to cook.	Choose low-sodium versions and add fresh ingredients.

Alternative and Complementary Foods for Recovery

While soup is a wonderful staple, don't overlook other foods that can help. Your diet should adapt to your symptoms and energy levels.

For Nausea and Stomach Bugs: The BRAT diet (bananas, rice, applesauce, toast) is a classic for a reason. These bland, low-fiber foods are easy on the stomach. Ginger tea or ginger ale can also help settle an upset stomach.
For Sore Throats: Cool, soft foods can be very soothing. Try yogurt (probiotics are a plus), ice pops made from real fruit juice, or even smoothies with added spinach for nutrients.
To Boost Overall Nutrients: Don't be afraid to eat other nutrient-dense foods if you have the appetite. Lean proteins like fish and chicken support immune function, while foods rich in zinc and Vitamin C can provide an extra boost.

The Importance of Moderation and Balance

Ultimately, eating a lot of soup while sick is not inherently bad, but it must be done with moderation and mindfulness. A few bowls of soup over the course of a day or two can be very helpful, especially when focusing on low-sodium, nutrient-rich homemade versions. The goal is to provide your body with the hydration, electrolytes, and nutrients it needs without overloading it with sodium or missing out on other crucial food groups.

Pay attention to your body's signals. If you're feeling a bit better and your appetite is returning, try adding more balanced meals back into your diet. If you're relying heavily on canned soup, consider ways to boost its nutritional value, such as adding fresh vegetables, lean protein, or whole grains. Just like any aspect of nutrition, the balance and quality of your food intake are what matter most.

Conclusion

Soup is a powerful ally in the fight against illness, offering hydration, warmth, and easy-to-digest nutrients. However, the answer to "Should I eat so much soup if I feel sick?" is nuanced. While a bowl or two is highly beneficial, over-reliance, especially on high-sodium canned varieties, can hinder recovery. For best results, incorporate homemade, nutrient-rich broths, listen to your body's specific needs, and supplement with other bland, nourishing foods when your appetite allows. Staying hydrated and providing your body with balanced nutrition are the cornerstones of a speedy recovery. For more on nourishing your body, consider resources from authoritative sources like the University of Maryland Medical System.

Frequently Asked Questions

While soup provides some hydration and nutrients, relying solely on it is not enough for a balanced diet. Your body needs sufficient calories, protein, and carbohydrates to effectively fight an infection, which may not be met by only consuming soup.

Canned soups can be a convenient option, but they are often very high in sodium, which can be detrimental in large quantities. It's best to choose low-sodium versions or add fresh, nutrient-rich ingredients to boost their health benefits.

To make your soup more nutritious, add ingredients like lean protein (chicken, beans), whole grains (rice, quinoa), and immune-boosting vegetables such as garlic, ginger, and leafy greens. A hearty bone broth base is also beneficial.

Yes, if you are experiencing congestion, it is best to avoid cream-based soups. Dairy products can sometimes thicken mucus, potentially worsening your symptoms. Opt for clear, broth-based soups instead.

You may be eating too much soup if you are consuming high-sodium canned varieties frequently, leading to fatigue and swelling. If you are not getting enough calories and other nutrients for recovery, or if your appetite has returned and you're still only eating soup, it may be time to diversify your intake.

Good alternatives include the BRAT diet (bananas, rice, applesauce, toast) for upset stomachs, bland carbs like toast or crackers, and easily digestible proteins like plain chicken or fish. For sore throats, try yogurt or smoothies.

Yes, the warm steam from a hot bowl of soup can help open nasal passages and loosen mucus, providing temporary relief from congestion. This is one of the key reasons soup is so comforting during a cold or flu.