Can soup speed up recovery from colds and flu?
Soup is more than a comforting tradition. It has long been a go-to remedy for people feeling under the weather. A growing but still early body of research suggests that certain soups may ease symptoms of acute respiratory infections, including the common cold, influenza, and even COVID-19. This article summarizes what current evidence shows, what it does not, and how soup can fit into self-care during illness.
What the science says
Recent systematic reviews examined high-quality studies on soup’s role in managing acute respiratory tract infections. Across four studies with a total of 342 participants, researchers tested diverse soups, from traditional chicken broth to barley soup and herbal vegetable blends. While more work is needed, findings are promising.
In one trial, participants who ate soup recovered up to 2.5 days faster than those who did not. Reported symptoms such as nasal congestion, sore throat, and fatigue were milder in the soup group. Importantly, some participants showed lower levels of inflammatory markers in the blood—specifically IL-6 and TNF-α, proteins that help trigger inflammation. This hints that soup could help calm an overactive immune response and reduce symptom severity, making recovery more comfortable.
However, these studies did not examine everyday outcomes such as days off work, school, or hospital visits. That gap means we should be cautious about drawing conclusions about soup’s impact on healthcare use or overall recovery timelines.
Why soup might help beyond nutrients
Several mechanisms could contribute to soup’s potential benefits:
- Warmth and hydration: The heat can soothe irritated mucous membranes and help loosen mucus, while fluids support hydration during illness.
- Anti-inflammatory and immune-supportive ingredients: Garlic, onion, ginger, leafy greens, and other vegetables bring compounds with antimicrobial or anti-inflammatory properties to the pot.
- Comfort and routine: Culturally familiar foods can provide emotional comfort, reducing stress and promoting rest—factors that support recovery.
What we still need to know
Evidence remains incomplete. Future research should standardize soup recipes and compare different types of soups (e.g., chicken versus barley versus vegetable) and preparations (homemade versus canned). More crucially, trials should track meaningful real-world outcomes: return-to-work timelines, sleep quality during illness, energy levels, and overall comfort, alongside biological markers.
Practical takeaways for self-care
Even without perfect proof, soup offers several low-risk benefits that fit well with typical care for mild respiratory infections:
- Easy, affordable nourishment suitable for most people.
- Hydration and warmth that can ease throat discomfort and congestion.
- An opportunity to incorporate immune-supportive ingredients into a simple meal.
In context, soup should complement—not replace—standard care. Rest, fluids, and recommended medicines (such as paracetamol for fever and discomfort) remain central. If symptoms worsen or persist, seeking medical advice is important.
The bigger picture: culture, care, and systems
Beyond chemistry, food-based self-care reflects how people approach illness with care, routine, and culturally familiar remedies. This can reduce unnecessary antibiotic use and ease pressure on healthcare systems by helping people manage mild illness at home.
Bottom line
Soup is a simple, safe, and comforting option to support recovery from mild respiratory infections. It may reduce symptom severity and shorten illness duration modestly, and it offers psychological and physiological benefits through warmth and hydration. But it is not a substitute for medical treatment when needed, and more robust research is required to determine its impact on real-world outcomes.
By Sandra Lucas, University of the West of Scotland
