What soup should you eat when you're sick? An Expert's Guide to Comfort Food

November 18, 2025 •

3 min read

Studies have shown that a bowl of warm chicken soup can help clear nasal congestion and ease inflammation, providing more than just psychological comfort. For those feeling unwell, knowing what soup should you eat when you're sick is a crucial step toward a faster, more soothing recovery.

Quick Summary

Choosing the right soup when you're ill can significantly aid recovery by providing vital nutrients, hydration, and soothing warmth. Focus on simple broths with lean protein, vegetables, and anti-inflammatory ingredients to support your immune system.

Key Points

Hydration is Key: Soups, especially broth-based ones, are excellent for rehydrating your body when you're sick.
Classic Chicken Soup: The amino acid cysteine in chicken soup may help break down mucus, offering relief from congestion.
Anti-inflammatory Ingredients: Adding ingredients like ginger and turmeric to your soup can help reduce inflammation and soothe symptoms like nausea.
Gentle on the Stomach: For upset stomachs, simple, clear bone broth or a light miso soup is the easiest to digest.
Customizable Nutrition: You can enhance any soup by adding nutrient-dense vegetables, herbs, and lean protein to match your specific needs.
Best for Sore Throats: The warmth and smooth texture of soups like ginger-carrot or bone broth are particularly comforting for a sore throat.

Why Soup is Your Best Friend When You're Sick

When your body is fighting off an illness, it needs proper fuel and hydration. Soup is the perfect solution, offering several benefits:

Hydration: Many illnesses cause fluid loss, and the high water content in broth-based soups helps prevent dehydration.
Nutrient-Dense: Packed with vitamins, minerals, and antioxidants from vegetables and lean proteins.
Easy to Digest: Soups are gentle on a sensitive stomach and easy to consume, even with a sore throat.
Anti-inflammatory Effects: Certain ingredients like ginger and garlic possess properties that can reduce inflammation.
Symptom Relief: The steam from a hot bowl of soup can help clear congested airways.

The Best Soups to Eat When You're Sick

Classic Chicken Noodle Soup

There's a reason chicken noodle soup is a go-to remedy. Chicken provides a good source of lean protein for muscle repair, and the broth offers essential electrolytes. The carrots, celery, and onions are rich in vitamins, and the warmth is incredibly comforting.

Simple Bone Broth

For a truly gentle option, especially if you have a sensitive stomach, plain bone broth is excellent. It’s full of collagen, amino acids, and minerals that support gut health and hydrate your body without overwhelming your digestive system.

Ginger and Carrot Soup

Ginger is a powerful anti-inflammatory and can help with nausea, a common symptom of many illnesses. Carrots are rich in beta-carotene, an antioxidant that helps boost the immune system. This creamy, yet dairy-free, soup is easy on the palate and very nourishing.

Miso Soup

Miso soup, especially with added seaweed (wakame) and tofu, offers beneficial probiotics for gut health and a host of minerals. It's light, hydrating, and savory, making it a great option when a heavy meal is unappealing.

Healing Lentil Soup

Lentil soup is a powerhouse of plant-based protein, fiber, and iron. It's a very filling and restorative choice, especially when seasoned with anti-inflammatory spices like turmeric and cumin.

Ingredients to Add for an Extra Boost

Garlic: A natural antiviral and antibacterial agent.
Ginger: Soothes nausea and inflammation.
Turmeric: Contains curcumin, a potent anti-inflammatory.
Dark Leafy Greens: Add spinach or kale at the end for an extra punch of vitamins.
Herbs: Fresh thyme and rosemary have powerful antioxidants.

Comparison Table: Soups for Sickness


Feature	Classic Chicken Noodle	Ginger and Carrot	Miso Soup	Healing Lentil
Primary Benefit	Comfort, Hydration	Anti-inflammatory, Vitamin A	Probiotics, Minerals	Fiber, Plant Protein
Best For	Cold, Congestion	Nausea, Upset Stomach	Gut Health, Light Meal	Sustained Energy
Symptom Relief	Clear airways	Soothe stomach	Digestive support	Boost immunity
Ingredient Profile	Chicken, pasta, veg	Ginger, carrot, broth	Miso paste, tofu, seaweed	Lentils, veg, spices
Preparation	Moderate	Easy	Very Easy	Moderate

Making Your Own Broth

Making your own bone broth or simple vegetable broth is easier than you think and ensures you avoid high-sodium, preservative-laden store-bought versions. Simply simmer bones or a mix of vegetables (onions, carrots, celery) in water for several hours. This creates a deeply flavorful and nutritious base for any sick-day soup.

For more information on the health benefits of different foods, you can visit the World Health Organization website.

Conclusion

When you're feeling under the weather, the right soup can be a lifeline, providing crucial hydration, nutrients, and warmth. From the classic chicken noodle to a restorative lentil soup, the best choice depends on your specific symptoms and what your body can tolerate. The key is to opt for nutrient-dense, easily digestible ingredients that will support your immune system and help you on the road to recovery. So next time a cold hits, reach for a bowl of one of these healing concoctions.

Frequently Asked Questions

While it can be comforting, creamy tomato soup is often high in fat and can be acidic, which may not be ideal for an upset stomach or acid reflux. A simple broth-based soup is often a better choice.

Yes, adding simple carbohydrates like small pasta or rice can provide energy. However, if you are experiencing nausea, a simple broth may be easier to tolerate.

Yes, absolutely. A well-made vegetarian soup with nutrient-rich vegetables, lentils, or beans can provide a wealth of vitamins, minerals, and plant-based protein to support your immune system.

You can add flavor with herbs like fresh thyme, rosemary, or parsley. A splash of lemon juice, a little garlic powder, or a dash of black pepper can also enhance taste without relying on high sodium.

Warm soup is generally best. Very hot soup can irritate a sore throat, while a comfortably warm temperature provides soothing comfort and the steam helps clear congestion.

Yes, warm soup is excellent for a sore throat. The warmth can be soothing, and the soft ingredients are easy to swallow, ensuring you get nutrients and hydration without discomfort.

For a simple version, start with a low-sodium chicken or bone broth. Add cooked shredded chicken breast, chopped carrots, celery, onion, and a small amount of egg noodles. Cook until vegetables are tender, and season with fresh parsley and a pinch of black pepper.