The Best Soup for a Cold Really Is Chicken Soup—Here’s Why It Works So Fast and How To Make It
Learn how each comforting ingredient eases symptoms and speeds healing
When you’re feeling under the weather, almost any kind of soup can be soothing. But research suggests that a classic mix of chicken, broth and other nourishing ingredients may be the best soup to cut cold severity. Here, experts explain how chicken soup helps ease symptoms such as a sore throat and stuffy nose and speed recovery so that you feel better faster. Plus keep scrolling for a delicious recipe you can make at home!
Chicken soup is a classic cold remedy—and one of the best
If you find yourself whipping up a comforting batch of soup at the first sign of a cold, you’re in good company. A study in the journal Evidence-Based Complementary and Alternative Medicine found that chicken soup was a go-to remedy for cold sufferers in 19 countries. And while the soup your mom served you won’t cure a cold, mounting evidence suggests it can ease symptoms and help you recover faster.
“I’ve seen chicken soup work as more than comfort food—it’s a therapeutic tool with real physiological benefits,” notes Cesar Quintana, DC, a chiropractor and holistic health advocate at Vida Chiropractic in Las Vegas. And a 2025 report in the journal Nutrients backs up his observations: Researchers found that savoring chicken soup eased congestion, cough and other symptoms of respiratory tract infections such as colds and flu. Plus, chicken soup reduced the duration of the illnesses by one to two-and-a-half days.
Woman's World Answers
What makes chicken soup so effective for colds?
“Chicken soup continues to stand out as a smart choice during cold and flu season,” says Kara Wada, MD, founder and CEO of the Immune Confident Institute. Here’s how its classic ingredients contribute to cold relief:
Chicken armors the immune system
“Chicken is rich in high-quality protein and amino acids such as arginine, glutamine and cysteine precursors,” notes registered dietitian Jennifer Pallian, BSc, RD, food scientist and recipe developer at Foodess Creative, Inc. That’s key, since these components help activate immune cells, she explains.
Another bonus: “The amino acids in chicken help thin mucus and soothe the respiratory system, which is why many people who are suffering from colds notice easier breathing after a warm bowl of chicken soup,” Quintana says.
Plus, chicken is a good source of the mineral zinc. “Zinc plays a direct role in the development and function of immune cells and acts as an antioxidant, helping minimize cellular damage caused by inflammation,” Paillan explains. “Zinc also has antiviral properties that may help inhibit viral replication.”
Broth soothes stuffiness and enhances hydration
“Even breathing in broth’s warm vapors can help to clear sinus congestion,” says Dr. Wada. Pallian agrees, noting, “Warm fluids like broth can promote mucous clearance and improve nasal airflow, relieving congestion.”
But hydration is also key when fighting a cold, and chicken stock is a great way to boost it. “Broth contributes to the effectiveness of soup through hydration and electrolyte replenishment,” Pallian says. In fact, a study conducted at Iowa State University found that chicken soup was as effective for rehydration as a carbohydrate and electrolyte sports drink. (No wonder it’s the best soup for a cold!)
Carrots and celery tame inflammation
“Vegetables like carrots and celery bring minerals, antioxidants and phytonutrients that help reduce inflammation,” Quintana asserts. And carrots are an especially valuable addition to the best soup for a cold because of the vitamin A they contain. “Vitamin A plays a crucial role in supporting immune defense, particularly by maintaining the integrity of epithelial barriers,” explains Pallian. “These barriers line the respiratory tract and protect against viral entry and colonization.”
Onions and garlic add key nutrients
“The inclusion of onions in soup increases its content of micronutrients and phytochemicals, compounds that help the body manage the oxidative stress and inflammation that typically accompany upper respiratory tract infections,” Pallian continues.
As for garlic, University of Arkansas researchers point out that its sulfur-containing compounds have anti-inflammatory effects. What’s more, a report in the journal Trends in Food Science & Technology concluded that garlic boasts “significant antiviral activity.”
Best soup for a cold recipe: soothing chicken and rice
If you’ve got a family recipe that contains ingredients like chicken, carrots, celery and onions in broth, you’re already well equipped for cold relief. But for another option, try this easy homemade recipe from Pallian.
“It’s everything you want in a bowl when you’re under the weather—warm, nourishing and incredibly comforting,” she assures. “Whether you simmer it slowly for a richer flavor or opt for the quicker version, it’s simple, wholesome and exactly what your body craves when you’re feeling run-down.”
Tip: For photos, cooking advice and soup storage tips, check out Pallian’s soup recipe on her website.
Ingredients
- 2 Tbs. olive oil
- 1 large onion, finely chopped
- 2 stalks celery, halved lengthwise and chopped crosswise into 1/2-inch pieces
- 2 carrots, peeled, halved lengthwise and chopped crosswise into 1/2-inch pieces
- 4 cloves garlic, minced
- 4 bone-in chicken thighs (skin removed) or 2 cups shredded cooked chicken
- 8 cups chicken broth
- 1 cup rice (white, brown or wild rice blend)
- 1/4 cup chopped fresh parsley (or 4 tsp. dried parsley)
- Kosher salt and black pepper to taste
Instructions
- In a large stockpot or soup pot, heat olive oil over medium heat. Add onion, celery and carrots, plus 1 tsp. kosher salt. Cook until onion is soft, about five minutes. Add garlic and cook one minute more.
- Add chicken thighs, broth, 1 tsp. more kosher salt and 1/2 tsp. black pepper. Bring mixture to a boil, then reduce heat to a simmer.
- Add rice; cook until rice is tender and chicken is cooked through, about 30 minutes (45 minutes for brown rice). Tip: For a richer broth, simmer chicken thighs for 30 minutes first, then add rice and cook for another 30 to 45 minutes until rice is tender.
- Cook the soup uncovered to concentrate the flavors, unless the soup is boiling down too much.
- Once chicken is cooked through, remove it using a slotted spoon and transfer to a cutting board. When cool enough to handle, use two forks to shred the chicken into bite-sized pieces. Discard the bones.
- Return shredded chicken to the pot and stir in chopped parsley. Taste and season with more salt and pepper as needed. Serve warm and enjoy.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
