I’m blaming it on back-to-school. Our household has been in a constant rotation of coughs, colds, or sore throats since the start of the season. We’re doing all the things to stay well as a family, but this time of year—as the weather starts to cool and kids are spending more time in classrooms—it’s easier for germs to spread. Along with taking the right supplements, prioritizing sleep, and getting outside, don’t forget that food is medicine. Specifically, anti-inflammatory ingredients. Without further ado, let’s tuck into the best soups when sick. Whether you have a respiratory infection, cold, or upset stomach, there’s a soup for every illness. Let a big pot of nourishment work its magic.
Edie Horstman
Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.
Why You’re More Likely to Get Sick in the Fall
I hate to break it to you, but it’s almost impossible to avoid some type of sickness during the colder months. Doctors’ offices and hospitals see an uptick in visitors this time of year, and it’s no surprise. There are two main reasons why most of us get sick in the fall and winter.
First, many bacteria and viruses are contagious and easily passed from person to person. The more time we spend indoors—in closer quarters—the easier it is for germs to spread. Second, some of these viruses thrive in lower temps. As the weather cools off, the conditions are ideal for bacteria and viruses to grow and replicate.
Food as Medicine: Boost Your Immune System
Keep in mind that it’s not just those with chronic conditions who are at risk for getting sick during the fall and winter. Anyone who spends more time indoors is at higher risk of catching various germs. Wash your hands often, keep non-toxic hand sanitizer in your bag, and if you prefer, wear a mask—especially during travel. Beyond that, keep a well-stocked fridge and pantry. After all, food is one of the most powerful (and accessible) ways to boost your immune system.
Furthermore, consider a daily turmeric latte (loaded with anti-inflammatory compounds!), an adrenal cocktail to support your nervous system, and healthy fats to boost your body’s immune response. Stable blood sugar and staying hydrated are also instrumental!
P.S. Are you pregnant? Here are helpful tips to support your immune system during pregnancy.
The Power of Anti-Inflammatory Ingredients
Let’s take a moment to point out why anti-inflammatory ingredients are so important when you’re sick. The benefits of anti-inflammatory foods are endless: they reduce or minimize low-grade inflammation within our bodies, ward off sickness, improve energy, support hormone health, and more. In some cases, they can reverse chronic illness and disease!
Additionally, foods with anti-inflammatory compounds are packed with vitamins, minerals, and antioxidants. These nourish our bodies on a cellular level. In essence, one of the most powerful ways to combat inflammation isn’t at the pharmacy—but at the grocery store. Loading up on omega-3 fatty acids, fiber-rich vegetables, and antioxidant-rich leafy greens may protect against unwanted sickness.
Does soup help when you’re sick?
Yes! It’s no old wives’ tale. Prescribing chicken soup predates your family’s oldest chicken soup recipe. In the 12th century, Egyptian-Jewish physician, Moshe ben Maimonides, prescribed chicken soup as a treatment for respiratory tract issues. Fascinating, right? To this day, brothy soup is often the go-to sick food because it’s nourishing, restorative, and easy to digest.
How does soup help heal a cold?
While there’s no one-size-fits-all approach to diet, there is scientific evidence to back up the merits of soup—especially for those with a cold. In this study, nasal mucus was compared before and after participants sipped hot water, hot chicken soup, or cold water. Those who ingested the warm liquids were able to blow snot out of their noses quicker than the ones who drank cold water.
At any rate, soup’s sodium is known to relieve sore throat pain (the same principle behind gargling warm salt water) and spooning it warm helps clear nasal congestion. Last but not least, the vitamins and minerals in nutrient-dense soups can speed up recovery.
Health Benefits of Bone Broth
Before we ladle out the best soups when sick, bone broth deserves a moment to shine. The base of many soups, bone broth is a nutrient powerhouse. Bone broth is liquid made from boiling animal bones and connective tissue. Chefs use it as a base for soups, sauces, and more. Tap your local wellness community, and you’ll see many people drink bone broth on its own! This is my go-to bone broth brand.
In terms of immune health, bone broth improves gut health. And this is important for enabling the immune system to function effectively. Because of its nutrients and compounds, bone broth helps prevent pathogens from moving from your digestive tract into your body.
Best Soups for a Cold
Without further ado, here are the best soups for a cold. These recipes are loaded with ginger, citrus, detoxifying herbs, and more to get you on the road to feeling better.
Zuppa Toscana Soup
Why We Love It: Rather than feeling under the weather both physically and emotionally, allow this soup to transport you to Italy with its bright, regional flavors. Packed with protein from Italian sausage, greens from kale, and chicken broth, this recipe will have you back on your feet and in better spirits in no time.
Hero Ingredient: Garlic is always a hero ingredient when you’re feeling sick.
Tortellini Soup
Why We Love It: If your sinuses need a little wake-up, this soup packs a kick that will help you get back to breathing. Tortellini also adds a bit of substance that shouldn’t be too hard on the stomach if you’ve had trouble keeping food down.
Hero Ingredient: Carrot and celery are superfoods that help pack this soup with nutrients.
Easy Mexican Chicken Tortilla Soup
Why We Love It: Maybe it’s the Texan in me, but I always gravitate toward tortilla soup when I’m sick. While it can contain spices and seasonings that aren’t always under-the-weather-friendly, it contains a hearty amount of protein, chicken broth, and other filling ingredients that make for a lighter dinner option.
Hero Ingredient: Coriander is a great anti-inflammatory ingredient to add to your soups.
Healthy Broccoli Cheddar Soup
Why We Love It: Broccoli cheddar soup used to be my go-to Panera order whenever I started to get sick during the school year. Now, I can have all of the same great flavors without having to go anywhere. Veggies like zucchini, cauliflower, and broccoli all contain a solid amount of vitamins that will help you get back to 100%
Hero Ingredient: A splash of lemon juice is great in this soup.
Turmeric Chicken Immunity Soup
Why We Love It: Not only is this recipe insanely delicious, but kids love it, too! It’s an approachable dinner for non-adventurous eaters. Loaded with anti-inflammatory ingredients—including ginger, garlic, and a whole tablespoon of turmeric, out of all the soups on this list, we might just call it the best soup when sick season strikes.
Hero Ingredient: Turmeric really sets this soup apart.
One-Pot Vegetarian Moroccan Stew
Why We Love It: Speaking of turmeric, add this Moroccan-spiced vegetable soup to your repertoire. Packed with produce like carrots, onion, potatoes, and cauliflower—plus immune-boosting spices—this soup will help you stay healthy through the colder months. You can thank coconut milk for every creamy spoonful and a vibrant medley of vegetables for all the antioxidants you need. Let this soup simmer in your Dutch oven for 30 minutes, and enjoy all the coziness and warmth it’ll bring to your home. For an extra boost of immunity-supporting vitamin C, serve with lemons cut into wedges.
Hero Ingredient: Chickpeas are a great added bit of protein.
Tomato Basil Soup
Why We Love It: Who doesn’t love a bowl of tomato soup (and a grilled cheese) when you’re feeling under the weather? This rustic tomato basil soup is bursting with flavor yet requires very few ingredients. To make it even easier, swap the cherry tomatoes for canned tomatoes. This soup recipe packs a garlic punch, which is ideal for the common cold.
Hero Ingredient: Garlic is known to have antimicrobial and antiviral properties, helping relieve the common cold.
Coconut Curry Red Lentil Soup
Why We Love It: As you recover from a cold (or any illness!), getting enough protein is key—protein helps build white blood cells. Enter: lentils. Lentils are packed with protein and fiber, aiding in immune support and satiation. This coconut curry red lentil soup is a house favorite. It’s made completely in one pot, so clean-up is a breeze. Store leftovers in the freezer for when you need a cold-busting soup.
Hero Ingredient: The lentils, of course!
Big Green Immunity-Boosting Soup
Why We Love It: Despite its color, this soup is anything but bland. Including plenty of spices and herbs, there’s a depth of flavor to make it extra satisfying. Since this is a blended soup, you can just give all the ingredients the roughest chop. The perfect low-maintenance soup for when you’re feeling under the weather.
Hero Ingredient: Ginger is known for its warm spiciness and myriad therapeutic benefits, including being a powerful antioxidant.
Thai Chicken Soup
Why We Love It: The stock for this soup is ridiculously flavorful and slurp-worthy. Plus, it’s packed with nutrients from veggies like mushrooms, okra, and butternut squash. You could leave out the chicken drumstick and make this a delicious veg soup, too.
Hero Ingredient: The cilantro helps with natural detoxification, a beneficial boost when you’re sick.
Chicken And Rice Soup
Why We Love It: Like the classic chicken noodle soup, this gluten-free alternative contains powerful antioxidants and nourishing ingredients to quell an upset stomach. Not only is it the best soup for when you’re sick with an upset stomach, but it helps fight off the common cold, too. With eight cloves of garlic, celery, and stomach-soothing rice in lieu of noodles, it’s a sickness-fighting powerhouse. This soup easily feeds a crowd and freezes well. Throw all the ingredients into your pot (the chicken cooks on the bone), and relish in a bowl of immune-boosting goodness by dinnertime.
Hero Ingredient: I tend to lean towards rice for all my ailments.
Best Soups for an Upset Stomach
When it comes to an upset stomach, soups with simple yet healing ingredients are best. Focus on soups that digest easily while replenishing lost nutrients, like electrolytes.
Sweet Potato Soup
Why We Love It: Made with a handful of pantry staples and chicken broth, this sweet potato soup is just what the doctor ordered. It’s loaded with nutrients to heal the gut and is easy to digest. Sweet potatoes provide soluble fiber, increasing the good bacteria in your intestines and contributing to a healthy digestive system.
Hero Ingredient: Sweet potatoes also contain potassium, an electrolyte that is often lost during digestive woes.
Vegan Butternut Squash Soup
Why We Love It: Made with creamy coconut milk, this vegan soup is healthy, delicious, and ideal when you have an upset stomach. Keep it in the fridge for up to a week, or transfer to a gallon-sized freezer bag, press out as much air as possible, and pop in the freezer for up to two months. Thaw and rewarm on the stove whenever your tummy needs a re-set.
Hero Ingredient: The soup’s ginger can help reduce nausea!
Roasted Cauliflower and White Bean Soup
Why We Love It: Although cauliflower is rich in fiber, when it’s steamed and pureed, it’s easy to gulp down when your stomach is upset. This soup is also packed with rosemary, a gas-relieving herb that may be helpful in calming an upset stomach. Carminatives (also called aromatic digestive tonics or aromatic bitters) may be used to relieve symptoms of indigestion, particularly when there is excessive gas.
Hero Ingredient: Rosemary really helps bring forward the herby flavor of this soup.
Chicken And Winter Vegetable Soup
Why We Love It: A classic take on chicken soup, this is an easy, simple best-soup-when-sick pick. It’s loaded with protein, vitamins, minerals, and is easy to digest. Keeping a rotisserie chicken on hand helps this soup recipe come together in no time.
Hero Ingredient: A bit of cilantro is the secret ingredient for chicken soup you never knew you needed.
Turkey Soup
Why We Love It: An oldie but a goodie, this turkey soup is brimming with gut-healing ingredients like turkey meat, turkey bones, and chicken stock. There’s nothing better than cozying up to a bowl of this turkey soup—be it the day after Thanksgiving or nearing the end of an upset stomach.
Hero Ingredient: As mentioned, bone broth is key for immune health, and this soup is rich in bone broth. Plus, it contains glutathione, an incredibly powerful antioxidant—key for improving your digestive health.
