Can soup speed up recovery from colds and flu?
Soup has long been a comforting staple when illness strikes. While it is not a substitute for medicine, a well-made bowl might ease symptoms and improve well-being during respiratory infections. A growing body of research suggests that soup can play a modest but meaningful role in symptom relief, hydration, and comfort—all of which are valuable when the body is fighting a virus.
What does the science say?
Recent systematic reviews have scanned the scientific literature on soups ranging from traditional chicken broth to barley soup and herbal vegetable blends. Across four high-quality studies involving hundreds of participants, researchers found hints that soup could shorten illness duration by up to a couple of days and lessen symptom severity, such as nasal congestion and fatigue. In some cases, inflammatory markers in the blood, including IL-6 and TNF-α, tended to be lower after consuming soup, suggesting a potential modulation of the immune response.
It’s important to note that the evidence is early and diverse. The studies used different recipes and did not consistently track everyday outcomes like days off work, hospital visits, or sleep quality. More standardized research is needed to determine which soups or ingredients have the strongest effects and how much daily consumption matters.
Why might soup help beyond hydration?
There are several plausible mechanisms. Hot, steam-filled bowls may loosen mucus and soothe irritated throats, providing quick symptom relief. The warmth can also promote a sense of comfort and safety, which is not trivial when someone is unwell. Nutrient-rich ingredients—garlic, onion, ginger, leafy greens, and herbs—carry anti-inflammatory, antimicrobial, and immune-supportive properties that could modestly bolster the body’s defenses during a cold or flu.
Soup’s benefits extend beyond the plate. The act of preparing a familiar meal can offer psychological comfort, reduce stress, and reinforce routines that help people monitor their symptoms and rest. In many households, food becomes a symbolic form of care and a practical self-care strategy that people trust when medical care is not immediately accessible.
What this means for everyday care
For most people, soup is a simple, safe, affordable option to support recovery from mild respiratory infections. It pairs well with rest, fluids, and standard symptomatic care like paracetamol when appropriate. It’s also a potential tool to reduce unnecessary antibiotic use by helping individuals manage mild illness at home, which can ease pressure on healthcare systems.
Looking ahead, researchers should aim to standardize recipes and identify whether certain combinations—such as chicken versus barley broth or the inclusion of specific herbs—offer greater benefits. It would also be helpful to measure outcomes that matter in daily life: return-to-work timelines, sleep quality, energy levels, and overall comfort during illness.
A culturally grounded approach to self-care
Food-based self-care resonates across cultures. Parents and communities often rely on traditional remedies like soup as a first line of defense, sometimes before seeking formal medical advice. Such practices reflect trust, familiarity, and emotional reassurance, all of which can support resilience during illness and encourage prudent self-care.
Bottom line
Soup is not a cure, but it can be a valuable, low-risk addition to the toolkit for managing mild cold and flu symptoms. When used alongside rest, hydration, and appropriate medicines, a comforting bowl of soup may help you feel better faster and reduce the burden on healthcare services during peaks of respiratory illness.
About the author
Sandra Lucas is a Senior Lecturer in the School of Health Sciences at the University of the West of Scotland. This article reflects analysis of current evidence and practical implications for home care during respiratory infections.
