The Medicinal Power of Chicken Soup — What the Science Actually Says
Chicken soup has been used for centuries across cultures as a remedy for colds and flu, and it turns out our grandmothers were onto something. Modern science has now confirmed what traditional healers have long known — chicken soup has genuine therapeutic value, particularly for upper respiratory tract infections.
A study published in the journal Chest found that chicken soup exerts a mild but measurable anti-inflammatory effect, helping to ease the immune overreaction that causes much of your misery during a cold or flu. Inflammation in your airways is what drives that blocked, stuffy, pressure-behind-the-eyes feeling — so reducing it matters.
Beyond inflammation, chicken soup has also been shown to help break down mucus congestion, making it easier to breathe and helping your body clear the infection faster. The warm broth, the steam, and the specific compounds released during slow cooking all work together in a way that no single supplement can replicate.
This is exactly why I love food as medicine. It's not magic — it's biology. When you nourish your body with the right foods at the right time, you give your immune system the raw materials it needs to do its job. So next time you feel a cold coming on, skip the drive-through and put a pot on the stove. Your immune system will thank you.
Reference: Rennard BO et al., Chest. 2000;118(4):1150-1157
Chicken Soup Recipe for Cold and Flu
Ingredients
1 whole chicken
10 garlic cloves
3 bunches of parsley
1 bunch coriander
1 tsp rosemary
1 tsp thyme
1/4 tsp pepper
1 tsp of fresh ginger
1 tbsp lemon
1 tsp mint leaves
1 tsp curry powder
5 carrots
5 celery stems
Directions
Add all ingredients into pot, cover with water, bring to a boil and then simmer for 1 hour and 20 minutes. Sip the fluid only - 3 bowls per day. Cleans up congestion in a day. You can use a pressure cooker to reduce the cooking time. The rest of the family can have the chicken and vegetables.
Precaution
Any persistent cough, accompanied by a headache or fever and/or yellow or green mucus, should be evaluated by a healthcare practitioner. One precaution I have read is regarding honey: do not give honey to children under 1 year of age unless it is pasteurised or boiled for five minutes. I would not give this mixture to a young child. If a child has a persistent cough, they should see a doctor.
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In wisdom and good health
Brendon.
Phone: 0409 278 320
Written by: Brendon Groves Clinical Naturopathic Practitioner and Founder of Groves Naturopathics
