What is the best soup to get rid of a cold?

December 10, 2025 •

4 min read

For centuries, people have turned to warm, comforting soups when feeling under the weather, with chicken soup being a particularly famous remedy. The scientific reasons behind this folklore are now better understood, revealing that soups offer far more than just comfort, providing essential hydration, nutrients, and warmth to help combat illness.

Quick Summary

This article explores various soups, detailing their specific benefits for soothing symptoms and supporting your immune system during a cold. It covers classic options and nutrient-dense alternatives. The focus is on ingredients and properties that provide the most relief from cold symptoms.

Key Points

Chicken Noodle is a Classic: Offers hydration, electrolytes, and decongestant steam, plus cysteine from chicken to break down mucus.
Spicy Soups Clear Congestion: The capsaicin in chili peppers can help open up your nasal passages and provide sinus relief.
Vegetarian Options are Powerful: Soups loaded with vegetables, garlic, and ginger can deliver high doses of vitamins and antioxidants to support immunity.
Add Immune-Boosting Ingredients: Maximize benefits by adding extra garlic, ginger, and turmeric for their natural anti-inflammatory and antiviral properties.
Hydration is Key: The liquid base of soup is crucial for staying hydrated, especially when battling a fever or other dehydrating symptoms.
Rest and Fluids are Non-Negotiable: Soup is a great supplement, but it doesn't replace the need for plenty of rest and drinking other fluids like water and tea.

Why Soup Is a Powerful Ally Against a Cold

When you're sick, your body is working hard to fight off infection, and proper nutrition and hydration are critical for recovery. Soups excel at this by providing a flavorful, easy-to-digest way to deliver fluids, vitamins, and minerals that your body needs. The heat from a hot bowl of soup can also help clear up congested nasal passages and soothe a sore throat.

The All-Time Champion: Classic Chicken Noodle Soup

It's no coincidence that chicken noodle soup is the most famous cold remedy. Its benefits are numerous and well-documented:

Hydration: The broth provides essential fluids and electrolytes, which are vital if you're sweating with a fever.
Decongestion: The steam from the hot broth acts as a natural decongestant, helping to loosen mucus and clear nasal passages.
Nutrient-Dense: The combination of chicken and vegetables delivers a powerful dose of protein, vitamins, and minerals. Chicken contains cysteine, an amino acid that can help break down mucus, and vegetables like carrots and celery provide vitamins A and C, which bolster the immune system.

Other Contenders for the Best Cold Soup

While chicken soup is the classic, other soups offer unique immune-boosting properties and may be better suited depending on your specific symptoms or dietary needs. These include vegetarian, spicy, and broth-based options.

Nutrient-Packed Vegetarian Soups

For those who prefer a meat-free option, a hearty vegetable soup or spicy lentil soup can be just as effective. A vegetable-packed broth loaded with garlic, ginger, and turmeric can offer significant anti-inflammatory and antiviral benefits. Adding legumes like lentils provides a great source of protein and fiber to aid recovery.

Spicy Soups to Clear Congestion

Capsaicin, the compound in chili peppers that creates heat, can help clear up congestion and relieve a stuffy nose. A spicy chicken and lime soup or a Thai green curry chicken soup can be a powerful and flavorful way to open up your airways. Make sure not to make it so spicy that it causes further irritation to your throat.

Choosing the Right Soup: A Comparison Table

Here is a comparison of different soups and their primary benefits for battling a cold.


Soup Type	Key Ingredients	Primary Benefits	Best For
Classic Chicken Noodle	Chicken, broth, carrots, celery, onion, noodles	Hydration, decongestant, protein, general nutrition	Overall cold symptoms, especially congestion and fatigue
Spicy Chicken & Lime	Chicken, broth, chili, ginger, lime, garlic	Decongestion, inflammation reduction, high in Vitamin C	Stuffy nose, sore throat, needing a flavor boost
Vegetable Soup	Mixed vegetables, herbs, vegetable broth	High in vitamins, antioxidants, fiber, gut health	Vegan/vegetarian diets, boosting the immune system
Miso Soup	Miso paste, vegetable broth, seaweed, tofu	Probiotics for gut health, antioxidants, protein	Promoting digestive and immune health during illness
Garlic & Ginger Broth	Garlic, ginger, broth	Anti-inflammatory, antiviral, decongestant	Soothing sore throats, warming up the body

Simple Steps to Maximize Your Soup's Healing Power

To get the most out of your bowl of soup, consider these additions and preparation tips:

Use High-Quality Broth: Opt for homemade bone broth or a low-sodium, high-quality store-bought version. Bone broth is rich in minerals and collagen that can aid recovery.
Boost with Antioxidants: Add extra garlic, ginger, and turmeric. These ingredients have natural anti-inflammatory and antiviral properties.
Include Protein: Ensure your soup contains a good source of protein, whether from chicken, tofu, or lentils, to help repair tissue and support your immune system.
Fresh is Best: Garnish with fresh herbs like parsley or cilantro and a squeeze of fresh lemon juice before serving to add a final punch of vitamins and flavor.

The Role of Rest and Hydration Beyond Soup

While soup is a fantastic tool, it's just one part of the recovery puzzle. Getting plenty of rest is crucial, as is staying hydrated with other liquids like tea and water. A balanced diet, even when your appetite is low, will provide the fuel your body needs to fight the infection effectively.

Conclusion: The Ultimate Cold-Fighting Bowl

Ultimately, there isn't one single "best" soup to get rid of a cold, but rather a collection of powerful options. Classic chicken noodle soup remains an excellent, well-rounded choice, but spicy, vegetable, and specialized broths can provide targeted relief. The key is a nutrient-rich, warm, and hydrating broth with immune-boosting ingredients like garlic, ginger, and vitamin-rich vegetables. By choosing the right soup and combining it with plenty of rest and fluids, you can give your body the best possible chance to recover quickly.

For more information on home remedies for colds and flu, visit Healthline for a comprehensive list.

Frequently Asked Questions

No, chicken soup does not cure a cold, but it can significantly help manage and soothe the symptoms. Its warm broth hydrates you and acts as a natural decongestant, while the ingredients provide essential nutrients to support your body's immune system.

A hearty vegetable soup or a garlic and ginger broth is an excellent choice. Load it with vitamin C-rich vegetables like bell peppers, leafy greens, and immune-boosting ingredients such as garlic, ginger, and turmeric.

Spicy soups can help clear nasal passages due to capsaicin, but it's important not to make it too spicy. Excessive heat can sometimes irritate a sore throat, so find a comfortable level of spice that provides relief without causing further discomfort.

While homemade soup is generally best, a canned soup can be an acceptable alternative if you're too ill to cook. Opt for low-sodium varieties and consider adding fresh garlic, ginger, or herbs to boost its nutritional value.

Bone broth is rich in amino acids and minerals from the bones, which can help support gut health and aid recovery. It provides extra nutrients in an easily digestible form, which is great when your appetite is low.

The warmth of soup, along with the steam it produces, helps to loosen mucus and clear congestion in your sinuses and throat. This provides temporary relief and makes breathing easier.

In addition to a nutritious base, consider adding ingredients with proven benefits: garlic for its antimicrobial properties, ginger for its anti-inflammatory effects, and turmeric for antioxidants. A squeeze of fresh lemon juice provides a boost of Vitamin C.