What Kind of Soup Should You Eat When You're Sick?

December 24, 2025 •

4 min read

According to ancient texts and countless grandmothers, a warm bowl of soup is the definitive cure-all when you're sick. But with so many options, what kind of soup should you eat when you're sick to maximize its healing properties? The answer lies in key ingredients that can soothe symptoms, boost hydration, and support your immune system.

Quick Summary

Broth-based soups like chicken noodle, ginger carrot, and miso are ideal when you are sick, providing crucial hydration and immune-boosting nutrients. The steam can relieve congestion, while ingredients like garlic and turmeric offer anti-inflammatory benefits to aid recovery.

Key Points

Hydration is Key: Broth-based soups are excellent for replenishing fluids and electrolytes lost during illness.
Chicken Soup Benefits: Chicken noodle soup provides protein, vitamins, and anti-inflammatory properties, with steam helping to clear congestion.
Ginger for Nausea: Soups with ginger are ideal for soothing upset stomachs and reducing nausea.
Spicy for Congestion: Adding a little spice, like cayenne or chili, can help clear stuffy nasal passages.
Focus on Nutrients: Look for soups with vegetables and garlic to boost your immune system with vitamins and antioxidants.
Avoid Creamy Soups: Heavy, dairy-based soups can be hard to digest and may aggravate an upset stomach.
DIY vs. Store-Bought: Making your own soup allows you to control sodium levels and ensure fresh, high-quality ingredients.

A hot bowl of soup has long been the go-to comfort food for anyone feeling under the weather. The warmth soothes a sore throat, the steam helps clear congestion, and the simple, savory flavors can be a welcome relief for a lost appetite. However, not all soups are created equal when it comes to combating illness. The best soups are those packed with hydrating liquids and nutrient-dense ingredients that actively support your body's recovery process.

The Power of Chicken Noodle Soup

For centuries, chicken noodle soup has reigned supreme as the quintessential remedy for colds and the flu. Beyond its reputation as a feel-good food, studies suggest that chicken soup offers mild anti-inflammatory benefits. The ingredients work together synergistically to support your body's defenses.

Chicken: Provides cysteine, an amino acid that helps thin mucus, and protein to aid in cell repair and antibody production.
Broth: Replenishes fluids and electrolytes lost through sweating, fevers, or vomiting, preventing dehydration.
Veggies: Carrots, celery, and onions supply essential vitamins like A and C, along with antioxidants that boost immune function.
Steam: The heat from the soup is a natural decongestant, helping to open up blocked nasal passages.

Beyond the Classic: Other Healing Soups

While chicken noodle is a superstar, a variety of other soups can also be highly effective, especially for specific symptoms or dietary needs.

Ginger Carrot Soup: Ginger is a potent anti-inflammatory and anti-nausea agent, making this soup perfect for an upset stomach. The carrots provide Vitamin A, crucial for immune health.
Garlic and Miso Soup: Garlic has well-documented antiviral and antibacterial properties. Paired with the probiotics in miso paste, this combination can help support a healthy gut, which is a cornerstone of a strong immune system.
Spicy Tom Yum or Hot and Sour Soup: For severe congestion, the capsaicin in chili peppers helps thin mucus and clear sinuses. Just be cautious if you have a sensitive stomach.
Hearty Vegetable or Lentil Soup: These are excellent vegan alternatives, packed with vitamins, minerals, and fiber to provide sustained energy and support recovery without relying on animal products.

Comparison of Healing Soups


Soup Type	Primary Benefit	Key Ingredients	Best For...
Chicken Noodle	All-around comfort and immune support	Chicken, carrots, celery, onion, noodles	Colds, general fatigue, low appetite
Ginger Carrot	Nausea and anti-inflammation	Ginger, carrots, onion, vegetable broth	Upset stomach, flu symptoms
Garlic Miso	Immune-boosting and gut health	Garlic, ginger, miso paste, broth, greens	Probiotic support, antiviral action
Spicy Broth (e.g., Tom Yum)	Congestion relief	Chili peppers, ginger, lemongrass, broth	Stuffy nose, severe sinus symptoms
Lentil or Vegetable	Vegan nutrition and fiber	Lentils, mixed vegetables, vegetable broth	Hydration, energy, digestive aid

How to Maximize the Healing Power of Your Soup

Beyond simply choosing the right type of soup, you can enhance its effects with a few simple additions.

Boost with Antioxidants: Stir in a handful of fresh spinach or kale at the end for an extra dose of vitamins and antioxidants.
Add More Spice: A dash of cayenne pepper or extra grated ginger can further aid in clearing stuffy nasal passages.
Include Turmeric: This spice is a powerful anti-inflammatory. Add a pinch to almost any savory broth-based soup for a health boost.
Use High-Quality Broth: Whether chicken or vegetable, a high-quality, nutrient-dense bone broth provides collagen, glycine, and glutamine, which support a healthy gut and immune system.

Soup to Avoid When Sick

While broth-based soups are generally safe, some options can aggravate symptoms rather than alleviate them.

Creamy Soups: Heavy, cream-based soups can be difficult to digest, especially if you have an upset stomach. Stick to clear, light broths to avoid potential nausea.
High-Sodium Canned Soups: While salt helps replenish electrolytes, excessively high-sodium canned soups can be dehydrating. Opt for low-sodium versions or make your own to control the salt content.

Conclusion: Your Soup Strategy for Sickness

Choosing the right soup when you're sick is a simple yet effective part of a good recovery plan. By focusing on hydrating, nutrient-rich, and easy-to-digest options, you can give your body the support it needs to heal. Start with the classic chicken noodle for its all-around benefits, or tailor your choice based on your most bothersome symptoms, such as ginger for nausea or spicy broth for congestion. Paired with plenty of rest, a comforting bowl of the right soup can help you get back on your feet faster. When in doubt, a simple, homemade broth is always a great place to start. For example, a quick and simple egg rice porridge is easily digestible and soothing when you have no appetite.

Helpful Resources

MedlinePlus: A reliable source for information on home remedies and the common cold. See their article on chicken soup and sickness for more details.

Frequently Asked Questions

While chicken soup isn't a magical cure, studies suggest it has mild anti-inflammatory effects and provides several benefits. The broth helps with hydration, the steam can relieve congestion, and the ingredients offer valuable nutrients to support your immune system.

Warm, clear broth-based soups are best for a sore throat. The heat can be very soothing, and smooth ingredients like noodles or soft vegetables won't cause irritation. Ginger carrot soup or a simple miso broth are excellent options.

Yes, for congestion, spicy soup can be very effective. The capsaicin in chili peppers can help thin mucus and clear your sinuses. However, avoid it if you have an upset stomach, as it might cause further irritation.

Hearty vegetable or lentil soup is a great vegan choice. These soups are packed with vitamins, minerals, and fiber to provide energy and hydration. You can add ingredients like garlic, ginger, and turmeric for extra immune support.

It's generally best to avoid heavy, creamy soups when you're sick, especially if you have a sensitive stomach or nausea. Stick to lighter, broth-based options that are easier to digest.

Bone broth is rich in nutrients and electrolytes, making it great for hydration and replenishing lost minerals. It also contains amino acids and gelatin that support gut health and have anti-inflammatory properties, giving your immune system a boost.

Homemade soup is generally better because you can control the ingredients and reduce the sodium content. Many canned soups are high in salt, which can be dehydrating. If you opt for canned, choose a low-sodium version.