What type of broth is best for when you're sick?

October 28, 2025 •

5 min read

Scientific studies show that consuming warm broths can help clear nasal congestion and provide hydration when you're ill. When deciding what type of broth is best for when you're sick, factors like symptom relief, digestive tolerance, and nutritional needs should guide your choice.

Quick Summary

Broth is a time-tested remedy for illness, offering hydration, immune-boosting nutrients, and comforting warmth. Different types, including chicken, bone, and vegetable, provide unique benefits like anti-inflammatory properties, essential electrolytes, and gut-healing compounds. Making homemade broth can maximize nutritional value and minimize sodium. Ultimately, the best choice depends on your specific symptoms and dietary needs.

Key Points

Chicken broth is ideal for congestion and sore throats: Its warmth and amino acid cysteine help break down mucus.
Bone broth is best for deep nourishment and gut health: The long simmering process extracts collagen, gelatin, and amino acids crucial for healing.
Vegetable broth is a powerful vegan option: Loaded with vitamins and anti-inflammatory compounds when made with ingredients like ginger, turmeric, and mushrooms.
Hydration is a primary benefit: All broths are excellent sources of fluid and electrolytes, which are essential for recovery, especially with fever or diarrhea.
Add immune-boosting extras: Enhance your broth with garlic, ginger, and anti-inflammatory spices like turmeric for increased cold and flu-fighting properties.
Homemade is best for quality control: Making broth at home allows you to manage sodium intake and maximize nutritional content, avoiding processed additives.
Consider specific symptoms: The best broth can depend on your symptoms; chicken is great for congestion, bone broth for gut issues, and vegetable for a lighter vitamin boost.

Why Broth is a Go-To Remedy for Sickness

For centuries, broth has been a beloved home remedy for common illnesses like colds and the flu. The benefits go far beyond just comfort; the nutrients and warmth play an active role in recovery. Broths are easy to digest, which is crucial when your appetite is low or your stomach is upset. Warm liquids, in general, help soothe a sore throat and can help loosen mucus and clear nasal passages. Beyond just hydration, the specific ingredients in different broths provide targeted nutritional support to your body as it fights off infection.

The Immune-Boosting Power of Chicken Broth

Chicken broth is arguably the most famous sick-day comfort food, and for good reason. Research has shown that chicken soup can have anti-inflammatory effects that may reduce symptoms of upper respiratory tract infections. The secret lies in its ingredients:

Amino Acids: Chicken contains an amino acid called cysteine, which is known to help break down mucus.
Electrolytes: Traditional chicken broth is an excellent source of fluids and electrolytes, helping to prevent dehydration, especially if you have a fever or are experiencing diarrhea.
Antioxidants: When prepared with vegetables like onions, carrots, and celery, the broth contains vitamins and antioxidants that further support your immune system.

The Nutrient Density of Bone Broth

Bone broth takes the health benefits a step further by simmering animal bones and connective tissues for an extended period, extracting a higher concentration of nutrients. This makes it a nutritional powerhouse when you're sick.

Collagen and Gelatin: The slow simmering process extracts collagen and gelatin from the bones, which may help soothe and repair the gut lining. A healthy gut is strongly linked to a robust immune system.
Amino Acids: Bone broth is rich in amino acids like glycine and glutamine, which support digestive health and reduce inflammation throughout the body.
Electrolytes and Minerals: Depending on the bones used, bone broth can be an excellent source of electrolytes like potassium, magnesium, and sodium, which are vital for rehydration.

Plant-Based Power: Vegetable Broth

For those who follow a vegetarian or vegan diet, or simply prefer a lighter option, vegetable broth is a fantastic choice. The benefits come from the combination of nutrient-rich vegetables and aromatic herbs and spices.

Vitamins and Antioxidants: A homemade vegetable broth packed with carrots, kale, mushrooms, garlic, and ginger provides a strong dose of vitamins A and C, along with powerful antioxidants to bolster your immune system.
Anti-inflammatory Spices: Adding ingredients like turmeric and ginger provides potent anti-inflammatory and antimicrobial properties to help fight off illness.
Gut Health: Ingredients like seaweed and shiitake mushrooms can also support gut health.

Comparison of Broths for Sickness


Feature	Chicken Broth	Bone Broth	Vegetable Broth
Primary Nutrients	Cysteine, protein, vitamins from added vegetables	Collagen, gelatin, amino acids (glycine, glutamine), minerals, electrolytes	Vitamins, antioxidants, anti-inflammatory compounds
Best For...	General cold/flu symptoms, soothing sore throats, reducing congestion	Gut health issues, intensive recovery, inflammation reduction	Plant-based diets, lighter digestion, antioxidant boost
Flavor Profile	Mild, savory, classic comfort taste	Rich, deeper, more complex flavor due to longer simmering time	Light, earthy, and highly customizable with different herbs and vegetables
Digestibility	Easily digestible and gentle on an upset stomach	Very easily digestible, promotes gut healing	Highly digestible, can be very gentle if kept simple
Making It	Requires a shorter simmering time, can be made with meat and some bones	Requires a long, slow simmer of bones and connective tissue to extract maximum nutrients	Made by simmering vegetables, herbs, and spices; quickest to prepare

Maximizing the Benefits of Your Broth

Regardless of which broth you choose, you can supercharge its healing potential with a few simple additions. For extra flavor and immune support, consider these ingredients:

Garlic: Known for its antibacterial and antiviral properties, adding minced or smashed garlic to your broth can help fight infection.
Ginger: Fresh ginger has powerful anti-inflammatory effects and can soothe a sore throat and upset stomach.
Herbs: Fresh herbs like thyme and rosemary can add flavor and have antimicrobial properties.
Spices: Turmeric is a potent anti-inflammatory spice, and adding black pepper helps your body absorb it more effectively.
Miso Paste: Stirring in miso paste after cooking adds valuable probiotics, which are beneficial for gut health.

What to Avoid When Sick

While it’s easy to focus on what you should consume, it's just as important to be mindful of what to avoid. When you’re feeling under the weather, stay away from:

High-Sodium Broths: Many store-bought broths are very high in sodium, which can contribute to dehydration. Opt for low-sodium or unsalted versions, and add your own salt to taste.
Sugary Beverages: Juices and sodas are high in sugar, which can cause inflammation and suppress the immune system. Stick to plain water, herbal teas, and your chosen broth.
Heavy, Fatty Foods: Rich, heavy foods can be hard to digest and put unnecessary strain on your body. Broths are a great alternative when your appetite is low.

Conclusion: Choosing Your Healing Elixir

So, what type of broth is best for when you're sick? The truth is, there is no single right answer, and each option offers unique advantages. Classic chicken broth is a well-rounded and comforting choice for general cold symptoms. For those needing extra support for gut health or a more concentrated nutrient dose, bone broth is an excellent choice. If you're following a plant-based diet or prefer a lighter, vitamin-packed option, a vegetable broth filled with immune-boosting ingredients is ideal. Ultimately, the best broth is the one you will enjoy and keep sipping to stay hydrated and nourished while you recover. Listen to your body and choose the option that sounds most comforting and appealing.

Making Your Own Broth at Home

Creating your own broth is an easy way to control sodium levels and customize ingredients for maximum health benefits. For a simple bone broth, place bones, vegetables like carrots and onions, a splash of apple cider vinegar, and water in a pot. Simmer for at least 4-6 hours for chicken or up to 24 hours for beef. For a quick vegetable broth, simmer your choice of vegetables and spices for about an hour.

For more information on the health benefits of nutrition, the World Health Organization is a trusted resource. [Link: https://www.who.int/health-topics/nutrition]

Your Broth Rx

To quickly soothe a sore throat and clear congestion, sip on warm chicken or vegetable broth infused with grated ginger and garlic. The warmth and steam provide immediate relief, while the nutrients support recovery. Bone broth is ideal for deeper healing, providing collagen and electrolytes to mend the gut lining and combat dehydration. For best results, opt for low-sodium homemade versions to control ingredients and avoid additives.

Frequently Asked Questions

Yes, chicken broth is a scientifically-backed remedy. It provides hydrating fluids and electrolytes, while the warmth and steam can help clear congestion. The amino acid cysteine may also help break down mucus.

For chicken bone broth, a minimum simmer time of 4 hours is recommended, while beef bone broth may require 12 to 24 hours to extract maximum nutrients like collagen and minerals from the bones. For vegetable broth, an hour is typically sufficient.

Store-bought broth is convenient but often lacks the deep nutrient density of homemade versions. Many commercial broths contain high sodium levels and preservatives. Look for low-sodium or unsalted bone broths for the most nutritional value if buying from a store.

The best choice depends on your needs. Bone broth offers superior levels of gut-healing collagen and specific amino acids. Vegetable broth provides a rich array of vitamins and antioxidants. Both are excellent, so choose based on dietary preference and symptoms.

Both bone broth and simple vegetable broth are excellent for an upset stomach because they are gentle and easy to digest. Bone broth, in particular, contains gelatin and amino acids that can soothe and support the gut lining.

To boost your broth's healing power, add ingredients like fresh garlic and ginger for their antiviral properties, turmeric for inflammation, and fresh herbs like thyme. For plant-based broth, mushrooms and seaweed are also beneficial.

Yes, broth is a fantastic source of hydration, especially when you have a fever, are sweating, or experiencing diarrhea. Bone broth, especially, provides a natural source of electrolytes like potassium and magnesium to help your body absorb water effectively.