The home remedy of consuming soup when feeling unwell, particularly with a sore throat, has a solid basis in science. A sore throat (pharyngitis) is often a symptom of viral or bacterial infection, leading to inflammation and irritation of the pharynx. Warm liquids like soup offer a dual benefit: immediate, localized physical comfort and systemic support for the body’s healing process.
Immediate Physical Comfort
The immediate relief from warm soup results from several localized physical effects on the throat tissues. The warmth of the liquid (which must be comfortably warm, not excessively hot) encourages vasodilation, or the widening of blood vessels, in the throat’s mucous membranes. This increased blood flow delivers more immune cells and nutrients to the inflamed area, potentially accelerating tissue repair and reducing pain.
Swallowing a liquid with a slightly thicker consistency, such as broth, can temporarily coat the throat. This coating forms a soothing barrier, minimizing the friction and irritation that occur with every swallow and relieving the raw, scratchy sensation. The gentle vapors rising from the warm soup also thin thick mucus in the nasal passages and throat. This action helps clear congestion and reduces postnasal drip, which often aggravates throat soreness.
Systemic Support for Healing
Soup supports the body’s systemic response to illness, which is essential for healing. Adequate hydration is paramount when fighting an infection, as dehydration exacerbates throat dryness and discomfort. Broth-based soups are an excellent source of fluid, helping to maintain mucosal moisture and proper fluid balance.
Illness often causes poor appetite, but the body still requires energy and nutrients to fuel the immune system. Soup provides easily digestible calories and protein, minimizing the energy needed for digestion and allowing the body to redirect resources toward the immune response. Broths also contain essential electrolytes, such as sodium and potassium, which are often depleted during illness or fever. Replenishing these minerals supports hydration and nerve and muscle function.
Specific compounds in certain soups offer further biological advantages against infection. Chicken soup, for instance, contains components that can inhibit the migration of neutrophils, a white blood cell involved in the inflammatory process. By modulating this response, the soup may help alleviate upper respiratory symptoms. The dipeptide carnosine, found in chicken, also possesses antioxidant and anti-inflammatory properties that support immune function during illness.
Selecting the Best Soup Ingredients
Choosing the right soup ingredients maximizes both physical and systemic benefits during recovery. Bone broth, made by simmering bones and connective tissue, extracts gelatin and amino acids. These enhance the throat-coating effect and provide building blocks for tissue repair. Chicken soup, especially with vegetables, provides protein, antioxidants, and anti-inflammatory compounds like carnosine, supporting the body’s fight against infection.
Adding mild herbs and spices can introduce beneficial compounds without causing irritation. Ginger is a good addition for its known anti-inflammatory properties, and garlic contains organosulfides that may stimulate immune cell production. The inclusion of nutrient-dense vegetables, such as carrots and celery, supplies vitamins and antioxidants to support the immune system.
It is important to avoid ingredients that counteract the soothing effects of soup. Highly acidic soups, such as those with a heavy tomato or citrus base, can increase throat tissue irritation and should be avoided. Similarly, very spicy ingredients containing capsaicin can trigger neurogenic inflammation, exacerbating sore throat pain. Cream-based or heavy soups are also less desirable, as they can increase mucus production and are difficult to digest when appetite is low.