Can soup speed up recovery from colds and flu?
Soup has long been a comforting staple when illness strikes. While it cannot replace medicine, emerging evidence suggests that certain soups may help ease symptoms and improve comfort during acute respiratory infections, including the common cold, influenza, and even Covid-19. This article reviews what science currently says about how soup might aid recovery, its potential mechanisms, and what we still need to learn.
The current evidence
A systematic look at the science identified four high-quality studies involving 342 participants, examining traditional chicken broth, barley soup, and herbal vegetable blends. Although the field is in its early stages, the findings are encouraging. In one study, participants who ate soup recovered up to 2.5 days faster than those who did not. They also experienced milder symptoms such as nasal congestion, sore throat, and fatigue. Inflammation markers in the blood, specifically IL-6 and TNF-α, tended to be lower in soup consumers, suggesting a potential calming effect on an overactive immune response.
What might be going on?
There are several plausible reasons why soup could help during respiratory infections:
- <strong warmth and hydration: The warmth can soothe irritated throats and help loosen mucus, while the liquid helps prevent dehydration.
- Nutrient-rich ingredients: Garlic, onion, ginger, leafy greens, and other components in various soups may offer anti-inflammatory, antimicrobial, or immune-supportive properties.
- comfort and behavioral effects: Cultural and personal beliefs around soup as a home remedy can boost mood and confidence, which may influence self-care and perceived recovery.
Beyond nourishment: the cultural role of soup
Food-based self-care is more than just nutrients. For many families, soup represents care, routine, and reassurance. Parents, in particular, often use traditional remedies like soup as a first line of defense before seeking medical advice. This cultural dimension helps explain why soup remains a popular, accessible option during illness.
Gaps in the evidence and directions for future research
The studies reviewed did not consistently measure real-world outcomes such as days off work or hospitalizations. To better guide practice, future research should standardize soup recipes and test different combinations of ingredients to see if one type outperforms another. It should also capture meaningful outcomes—sleep quality, energy, comfort, and return-to-work timelines—so we can translate findings into practical advice.
Implications for individuals and healthcare systems
Soup is easy to prepare, generally affordable, and safe for most people, making it a practical option for mild illness. When used alongside rest, fluids, and approved medications like paracetamol, it may help ease symptoms and improve comfort. Importantly, soup is not a substitute for medical treatment when warranted, but it can be part of a broader strategy to manage mild respiratory infections at home.
Conclusion
Current evidence suggests that soup may offer modest benefits for symptom relief and comfort during colds and flu, with potential anti-inflammatory effects. More robust research is needed to determine which soups work best and how they influence everyday outcomes. Nevertheless, a warm, nourishing bowl of soup remains a simple, accessible practice that aligns with many traditions of self-care and care for others.
Author: Sandra Lucas, Senior Lecturer in the School of Health Sciences at the University of the West of Scotland. This synthesis reflects data shared in The Conversation and related research on immune-supportive soups.
