Eating Soup May Shorten Your Cold

Every year, millions of Americans come down with respiratory infections like the common cold and flu. Though usually mild, these illnesses cause plenty of disruption—leading to missed work and school days. In fact, the average adult gets 2 or 3 colds per year, while kids get even more.

Over-the-counter medicines such as pain relievers and decongestants are often used to manage symptoms, but their effectiveness varies and some can cause unwanted side effects such as drowsiness and nausea. Because of these limitations, many of us may look to gentler food-based ways to ease their symptoms.

Soup may be more than just comfort food. Ingredients found in some soups—like garlic, ginger and turmeric— may help decrease inflammation and support your immune system. Plus, a warm nourishing broth can be deeply soothing.

Beyond its comforting qualities and beneficial ingredients, you may wonder if soup really makes a difference when you’re sick. Is soup really an effective aid in fighting respiratory infections or simply a soothing placebo? A recent review published in the July 2025 issue of Nutrients looked at whether eating soup can actually help people feel better when they have respiratory infections—and the results are just as comforting as you might have hoped.

How Was This Study Conducted?

Researchers from the University of West Scotland in the UK gathered and examined several clinical studies where people with respiratory illnesses were given soup to see if it improved their symptoms, how long they were sick, immune system responses and inflammatory markers, time missed from work or school and overall feeling of wellness.

To find those studies, the researchers searched many large medical databases and looked for trials where soup was tested as a treatment. They ultimately identified four randomized controlled trials conducted in North America and Asia with a combined total of 342 participants.

Two of the four studies used chicken soup and three of the four included soups with a large array of herbs and spices. Because the studies they found used different types of soups, measured different results and had different ways of testing, the researchers summarized the findings descriptively rather than combining the data into one single calculation.

What Did the Study Find? 

The study team found that when participants consumed soup, their symptoms were reduced slightly and the illness duration was decreased by 1.5 to 2 days. They also found that soup helped lower certain markers in the blood that show inflammation.

None of the studies measured absenteeism or subjective well-being and most trials were small and not blinded. But while the evidence isn’t definitive, it does support the idea that soup may offer small but real benefits. The researchers hope this current study will lay the groundwork for future exploration and more rigorous studies.

How Does This Apply to Real Life?

Soup isn’t a cure, but it might help you feel better more quickly. Its warmth and hydration can soothe irritated airways and help loosen mucus, making symptoms easier to manage. In addition, broth is easy to digest, which matters when your appetite is low or your stomach feels unsettled. Chicken broth is often recommended but it’s not essential—vegetarian and vegan soups will likely work just as well.

Beyond simple comfort, the ingredients in soup can provide real biological benefits. Garlic contains sulfuric compounds known for their antioxidant, anti-inflammatory and immune-supporting properties. Ginger and turmeric work together to reduce inflammation, while veggies and leafy greens add more antioxidants and vitamins that may help recovery. Spices like star anise and cinnamon also bring potential health benefits—star anise even contains shikimic acid, a compound used in antiviral drugs like Tamiflu.

If you’re managing a cold or flu at home, choose soups with these ingredients, such as our Slow-Cooker Chicken & Rice Noodle Soup with Star Anise and Chicken & Bok Choy Soup with Ginger and Mushrooms, to help support hydration, reduce inflammation and provide gentle nutrition. That said, soup should complement—not replace—other cold or flu treatments. And see your health care provider if your symptoms don’t clear up in a few days.  

Also, prevention is key: wash your hands frequently, avoid close contact with sick individuals and stay current on flu vaccines.

Our Expert Take

While soup isn’t a magic cure for colds or flu, it offers practical benefits—hydration, warmth and anti-inflammatory ingreidnes—that can help easy your symptoms and speed your recovery. However, current research is limited, so for now, soup remains a simple accessible complement to medical treatments and prevention strategies.