Should I Eat Soup if I Have a Sore Throat?

October 6, 2025 •

3 min read

According to a 2000 study published in Chest, chicken soup was found to inhibit the movement of neutrophils, a type of white blood cell involved in inflammation, suggesting a scientific basis for this traditional remedy. This is one of many reasons you should eat soup if you have a sore throat.

Quick Summary

Warm, nutrient-dense soups provide hydration, soothe irritated tissues, and deliver crucial vitamins and minerals needed to fight illness. Broth-based soups and creamy varieties are often the easiest to swallow and can help reduce congestion while offering comfort during recovery.

Key Points

Soothes the Throat: Warm, soft soups are gentle on inflamed throat tissues and reduce pain during swallowing.
Boosts Hydration: Soups, especially broth-based ones, are a great source of fluids and electrolytes, helping prevent dehydration.
Reduces Inflammation: Ingredients like ginger and specific components in chicken soup have anti-inflammatory effects that can aid recovery.
Provides Nutrients: Soup delivers essential vitamins, minerals, and proteins that your body needs to fight off infection, even when your appetite is low.
Clears Congestion: The steam from a hot bowl of soup can help open congested airways and clear mucus, relieving post-nasal drip.
Promotes Comfort: There's a powerful psychological benefit to eating comforting food like soup when you are feeling ill, which can aid in recovery.

The Soothing Science Behind Soup for a Sore Throat

For generations, a bowl of hot soup has been the go-to remedy when feeling under the weather, but it's more than just a comforting placebo. The reasons behind its effectiveness are rooted in both its texture and its nourishing ingredients. When your throat is inflamed, swollen, and raw, the act of swallowing can be painful. The soft, liquid nature of soup makes it easy to consume, ensuring you get necessary calories and hydration without aggravating your sensitive throat.

How Soup Ingredients Aid Recovery

Beyond simply being easy to eat, the components of a well-made soup contribute directly to your body's healing process. Broth provides essential fluids and electrolytes, which are crucial for preventing dehydration, a common risk when you're sick. The steam from warm soup acts as a natural decongestant, helping to clear stuffy noses and relieve the post-nasal drip that can exacerbate a sore throat.

Moreover, the specific ingredients in soup can have a powerful impact on your immune system. Chicken, for instance, contains the amino acid cysteine, which is similar to the medication acetylcysteine used to thin mucus. Other common soup additions like garlic and ginger possess antiviral and anti-inflammatory properties, respectively, helping your body fight off the underlying infection.

Best Soups to Eat for a Sore Throat

When choosing a soup, opt for varieties with smooth textures and anti-inflammatory ingredients to maximize relief. Here are some of the best options:

Chicken Noodle Soup: The classic choice, featuring a nutritious broth and soft chicken, pasta, and vegetables.
Miso Soup: A light, savory option rich in probiotics from fermented miso paste, which can support gut health and immunity.
Butternut Squash Soup: A creamy, smooth soup packed with vitamins A and C to boost your immune system.
Ginger Carrot Soup: This option harnesses the anti-inflammatory power of ginger and the vitamins from carrots.
Cream-Based Soups: Creamy soups like tomato or mushroom can be very soothing, provided they are not overly acidic or spicy.

Foods to Enjoy vs. Foods to Avoid


Foods to Enjoy	Why They Help	Foods to Avoid	Why They Irritate
Warm Broths	Hydrate and provide electrolytes	Crunchy Foods	Can scratch and aggravate the throat
Mashed Potatoes	Soft, easy to swallow, and nutrient-dense	Spicy Seasonings	Can increase throat irritation and pain
Scrambled Eggs	Soft, high in protein, and rich in vitamins	Acidic Foods	Can worsen the burning sensation
Oatmeal	Contains anti-inflammatory compounds and is soft	Very Hot Liquids	Can cause further irritation to inflamed tissues
Smoothies	Cold and liquid, they can numb the throat	Alcohol	Dehydrating and can cause a stinging sensation
Herbal Teas with Honey	Soothes and has anti-inflammatory properties	Caffeinated Drinks	Can be dehydrating and irritate the throat

Important Considerations for Your Diet

It's important to listen to your body and choose foods that feel comfortable. While warm soups are generally recommended, some people might find relief from cold, soothing foods like smoothies, popsicles, or yogurt. Experiment with temperature to see what provides the most comfort. Also, be mindful of sodium content, as excessive salt can be dehydrating. Opt for low-sodium broths or homemade versions where you can control the salt levels.

The Role of Hydration

Staying hydrated is one of the most critical aspects of recovering from a sore throat. In addition to soup, drinking plenty of water, decaffeinated herbal teas, and non-acidic juices (like apple or grape) helps keep your throat moist and prevents dryness, which can worsen pain. Hydration also helps thin mucus, making it easier to manage. For more comprehensive information on home remedies, you can explore resources from health organizations like the National Institutes of Health.

Conclusion

In short, the answer to the question, "Should I eat soup if I have a sore throat?" is a resounding yes. Soup is an ideal food choice, providing a perfect combination of hydration, nutrients, and comfort in an easy-to-swallow format. By choosing the right ingredients, you can help soothe your inflamed throat, boost your immune system, and support your body's natural recovery process. Just be sure to avoid hard, spicy, or acidic foods that can cause further irritation and remember that listening to your body's specific needs is key to feeling better. Paired with plenty of rest, a warm bowl of soup is an effective and comforting part of your recovery plan.

Frequently Asked Questions

Broth-based soups like chicken noodle, miso, or simple vegetable broth are often the best, as they are hydrating and easy to swallow. Cream-based soups like butternut squash are also excellent choices for their smooth texture and nutrients.

Yes, chicken soup is particularly beneficial. The broth provides hydration, the salt can be soothing, and chicken contains cysteine, an amino acid that helps thin mucus. Some research even suggests it can help with inflammation.

Yes, vegetable soup is a great option. Ensure the vegetables are cooked until very soft, or opt for a pureed vegetable soup to make swallowing easier. It provides valuable vitamins and minerals.

Yes, consuming warm soup while you have a fever is beneficial. It helps keep you hydrated and provides nutrients when your appetite may be low, supporting your body as it fights the illness.

Avoid soups that are excessively spicy, highly acidic (like certain tomato soups), or contain hard, crunchy ingredients that could further irritate your throat. Very hot soup should also be cooled slightly before eating.

Both can be effective. Warm soup can be soothing and help with congestion, while cold or room-temperature soups can provide numbing relief. You can experiment to see what feels best for you.

Some people report that dairy-based soups can make mucus feel thicker, though this is not based on increased production. If this is a concern, stick to broth-based or plant-based creamy soups.