Every culture has its comfort food, and around the world, people have leaned on some version of chicken soup swear by its benefits for centuries — steaming, savory, and reliably served whenever a cough or fever strikes. A spoonful feels just like medicine, the warmth clears your sinuses, the smell reminds you of home, and for a moment, you actually believe you’re healing. But there’s a growing curiosity behind the nostalgia whether chicken soup actually does anything for your body or just a well-seasoned placebo.  

Turns out, science has been trying to answer that question for decades. Let’s unpack what studies say about it today, and why a bowl of soup might still be one of the smartest things you can feed your body when you’re sick. 

First, a Remedy With a Long History 

Long before the term “comfort food” existed, chicken soup was prescribed as actual therapy. Ancient Chinese medicine recommended it to support digestion and restore energy after illness. Around 60 A.D., a Roman physician named Pedanius Dioscorides, the same man whose medical encyclopedia guided doctors for centuries wrote about poultry broths as restorative food for the weak. 

From Jewish penicillin to Chinese herbal soups to Latin American caldos, chicken soup has always existed somewhere between food and medicine. It was the universal home remedy long before pharmacies filled our cabinets. 

But tradition alone doesn’t prove function. So modern researchers started to ask: why does this simple combination of protein, vegetables, and broth seem to help when we’re sick? 

The Umami Advantage 

Part of the answer lies in taste, specifically, umami. 

Chicken soup has a distinct savory depth that’s hard to describe but easy to crave. That flavor comes from amino acids, particularly glutamate, which activates umami receptors on the tongue. Umami doesn’t just make food taste good, it triggers a physiological response. 

Research published in The American Journal of Clinical Nutrition found that umami-rich foods can stimulate appetite and digestive readiness, especially in people with reduced hunger due to illness. When you’re sick, your body naturally suppresses appetite to conserve energy, but that can slow recovery. A warm and savory bowl of chicken soup can reverse that by encouraging you to eat and hydrate. 

This taste-driven response also helps digestion. Once your brain senses umami, it signals your gut to release more digestive enzymes, preparing your body to absorb nutrients more efficiently. So yes, the flavor of chicken soup is part of the medicine, just not in the way most people think. 

What’s in the Bowl Matters 

Store-bought canned soups or instant versions are ultra-processed and often lack the nutrients that make homemade versions effective. They’re usually high in sodium, low in vegetables, and stripped of the amino acids and antioxidants created in slow cooking. Homemade soups, on the other hand, provide a more balanced nutritional profile and extracts collagen, minerals, and gelatin from bones, which support gut health and joint recovery.   

While they can still hydrate you, they don’t offer the same nutritional edge as a homemade batch. A traditional homemade chicken soup typically includes: 

• Chicken – a complete source of protein that provides amino acids needed for repair and immune defense.

• Vegetables – such as carrots, celery, onions, and garlic, which supply vitamins A and C, potassium, and plant antioxidants.

• Broth – rich in electrolytes like sodium and magnesium, helping rehydrate the body during illness.

• Herbs and spices – black pepper, thyme, and parsley contain natural anti-inflammatory and antimicrobial compounds.

These ingredients work together to deliver nutrients that support both your immune system and your gut health. A study in Chest journal (one of the first clinical explorations of chicken soup’s effects) found that hot chicken soup actually slowed the movement of neutrophils, a type of white blood cell involved in inflammation. In plain terms, it mildly reduces upper respiratory inflammation, easing congestion and the “stuffy nose” feeling.  

If cooking from scratch isn’t practical, you can still choose better store options: look for soups with whole ingredients listed first (chicken, carrots, celery, broth), minimal added sodium (under 600 mg per serving), and no artificial thickeners or MSG. 

How Chicken Soup Affects Inflammation 

Inflammation is part of your body’s natural defense system, but too much of it can make symptoms like nasal congestion, coughing, and fatigue worse. Modern studies show that chicken soup may have a mild anti-inflammatory effect — particularly by slowing the movement of neutrophils, a type of white blood cell that contributes to upper respiratory inflammation. 

This means it may help calm the inflammation that causes your sinuses to swell and mucus to thicken. The warmth of the broth also raises the temperature in your nasal passages, helping to thin mucus and clear congestion more effectively than hot water alone. 

Hydration, Electrolytes, and the Healing Effect of Warmth 

Another underrated reason soup is beneficial is hydration. When you’re fighting off an infection, your body loses fluids faster than usual. Fever, runny nose, sweating, and even increased breathing rate all contribute to dehydration — one of the reasons you feel fatigued and dizzy. 

Chicken soup helps because it’s not just water. The broth contains electrolytes like sodium, potassium, and chloride. When paired with vegetables and herbs, it becomes an easily digestible source of rehydration, one that also keeps you comfortable. A study in Appetite journal found that people retained more fluids when rehydrating with savory broth-based liquids compared to sweetened or plain options. 

There’s also the comfort factor. Warm food raises the temperature of the nasal passages and throat, improving mucus clearance and making breathing easier. Warmth also promotes circulation, which can improve comfort and energy levels during recovery. This effect was shown in a 1978 study comparing chicken soup to hot water — soup consistently provided more relief from nasal congestion. The combination of temperature, hydration, and nutrition makes chicken soup an especially efficient recovery food. 

The “Placebo” Effect 

It’s fair to wonder if part of chicken soup’s magic is psychological. Comfort foods can lower stress, and reduced stress helps immunity, so even if some of the benefit comes from emotional relief, it’s still meaningful. Studies in Health Psychology Review note that comfort foods can trigger parasympathetic nervous system responses — the “rest and digest” mode that helps your body calm down and heal. 

When someone makes soup for you, there’s social warmth layered onto the physical warmth. That sense of care lowers stress hormones like cortisol, which otherwise suppress immune function. 

However, some research now leans toward chicken soup offering both physiological and psychological benefits. A 2024 meta-analysis reviewing data on traditional dietary remedies found that broths rich in amino acids, electrolytes, and plant antioxidants could reduce symptom severity and duration in mild respiratory infections. The combination of hydration, warmth, and light protein was cited as particularly effective for recovery. 

Even if part of chicken soup’s benefit is emotional, it still translates to measurable physiological effects. 

How to Build a Healing Bowl at Home 

To maximize benefits, think of chicken soup as both nutrition and hydration therapy. A strong base includes: 

• Bone-in chicken pieces simmered for 1–2 hours to release collagen and minerals.

• A variety of vegetables, such as carrots, celery, leeks, and garlic.

• Seasonings like black pepper, thyme, bay leaves, ginger, or turmeric for additional anti-inflammatory compounds and extra immune support.

• Optional starches like rice or noodles, depending on tolerance.

Simmer slowly to preserve nutrients, and sip the broth while warm to help relieve nasal congestion. You can also enhance the broth with ginger (for immune support) or apple cider vinegar (to draw more minerals from bones). If you’re vegetarian, mushroom or miso-based soups offer similar umami and antioxidant benefits. 

Avoid excessive salt or fatty cuts that could cause bloating, especially if you’re recovering from fever or dehydration. 

Closing Thoughts  

While it’s no substitute for medical treatment, chicken soup can be part of supportive care during mild to moderate respiratory illnesses  especially the common cold, mild flu, and sore throats. 

Its benefits are greatest when consumed early in illness, when appetite is low and hydration needs are high. Think of it as nutritional first aid gentle on the stomach and easy to prepare. However, if symptoms persist beyond a week or include high fever, persistent chest pain, or breathing difficulty, professional medical attention remains essential.