The Science Behind Chicken Noodle Soup: Why It’s Your Best Friend When You’re Sick

Have you ever wondered why practically everyone tells you to eat chicken noodle soup when you’re feeling under the weather? It’s not just an old wives’ tale or something your grandma made up. There’s actually some pretty cool science behind why this simple dish helps you feel better when you’re sick with a cold or flu. As someone who’s gone through plenty of sicknesses (and eaten tons of chicken soup), I wanted to dig into the real reasons this comfort food works so well.

The Ancient Healing Power of Chicken Soup

Chicken soup isn’t a new remedy – people have been using it for literally thousands of years! The practice of making chicken soup for the sick can be traced all the way back to ancient China, and it became more formalized around 60 A.D. when a Roman army surgeon named Pedanius Dioscorides recommended it in his medical encyclopedia. That book was used by healers for over a thousand years! Pretty impressive for a simple bowl of soup, right?

What Makes Chicken Noodle Soup So Effective?

Let’s break down the science of why chicken noodle soup actually helps when you’re sick:

1. The Magical Umami Factor

One of the key things that makes chicken soup so effective is its distinctive umami taste. Umami is that savory, “meaty” flavor that makes food so satisfying. When you’re sick, your appetite often takes a nosedive due to inflammation, which means you’re not getting the nutrients you need to recover.

Research shows that the umami taste in chicken soup actually helps

• Stimulate your appetite (studies show people feel hungrier after tasting umami-rich soup)
• Improve digestion and nutrient absorption
• Reduce gastrointestinal symptoms that sometimes accompany respiratory infections

2. Inflammation Fighter

When you’re sick with a cold or flu inflammation in your nasal passages causes many of those annoying symptoms like congestion runny nose, and coughing. Chicken soup has been shown to actually reduce the number of white blood cells traveling to inflamed tissues! It does this by inhibiting neutrophils (a type of white blood cell) from migrating to inflamed areas, which helps reduce inflammation and those pesky cold symptoms.

3. Steam Power for Congestion Relief

As of October 9 2024 studies confirm that the steam from chicken soup may open up congested noses and throats. The warmth from the soup increases the temperature of your nasal and respiratory passages, which helps loosen thick mucus. Studies show chicken soup is more effective at this than just hot water alone!

4. Nutrient-Rich Ingredients

The ingredients in chicken noodle soup provide a perfect combination of nutrients that support your immune system:

• Chicken: Provides complete protein to fight infection
• Vegetables: Supply vitamins, minerals, and antioxidants
• Noodles: Offer easy-to-digest carbohydrates for energy
• Broth: Contains water and electrolytes for rehydration
• Garlic, onions, and leeks: Contain phytochemicals with antibiotic and antifungal properties
• Herbs and spices: Help loosen mucus and may have additional health benefits

Homemade vs. Canned: Not All Chicken Soup Is Created Equal

While any chicken soup might provide some comfort, homemade versions pack a much stronger healing punch. The typical canned soups lack many of the antioxidants found in homemade versions and often don’t contain many vegetables.

For maximum benefits, a homemade chicken soup with:

• Fresh vegetables (carrots, celery, etc.)
• Fresh garlic
• Herbs and spices
• Bone broth made from chicken bones

The Power of Bone Broth

I’ve learned that bone broth, made from leftover chicken bones, is particularly nutritious. It contains anti-inflammatory amino acids that help fight infection. Here’s a cool trick: adding a capful of apple cider vinegar to the water when making bone broth helps leach calcium from the bones, making the broth even more nutritious!

Why Chicken Noodle Soup Is Easy to Eat When Sick

When you’re feeling awful, eating can be difficult. Chicken noodle soup solves this problem in several ways:

1. Soft textures: The soft noodles, tender chicken, and cooked vegetables are easy to swallow even with a sore throat
2. Hydration: The broth helps prevent dehydration
3. Gentle on the stomach: The simple carbohydrates from noodles are easy to digest
4. Warm and soothing: The temperature helps comfort a sore throat

My Favorite Chicken Noodle Soup Recipe for When You’re Sick

After trying tons of different recipes when I’m under the weather, I’ve found this homemade chicken noodle soup recipe works wonders:

Ingredients:

• 1 tbsp olive oil
• 1 tbsp butter
• 1 large onion, finely chopped
• 1 large carrot, peeled and finely diced
• 1 stick celery, finely chopped
• 3 garlic cloves, finely chopped
• 1 large leek, quartered and sliced finely
• 1.5 liters nourishing chicken stock (homemade is best!)
• 300 grams leftover roast chicken, shredded
• 60 grams dried spaghetti or fine noodles
• Salt and pepper to taste
• Fresh parsley to garnish

Method:

1. Heat oil and butter in a soup pan over medium heat
2. Sauté the onions, carrot, celery, garlic, and leek for about 10 minutes until everything starts to soften
3. Add the chicken stock and shredded chicken, then bring to a boil
4. Break in the spaghetti/noodles and simmer gently until the pasta is cooked
5. Season to taste and serve with a sprinkle of fresh parsley
6. Pair with some crusty sourdough bread if your appetite allows!

How to Make Nourishing Chicken Stock

For the most healing soup, you’ll want to make your own chicken stock. Here’s how I do it:

1. Take the leftover bones and skin from a roast chicken dinner
2. Place on a baking tray with 2 unpeeled halved onions, 2 halved carrots, and a bulb of separated unpeeled garlic cloves
3. Drizzle with olive oil and roast at 200°C for 45 minutes until browned
4. Transfer to a large stock pot, cover with water, and add a capful of apple cider vinegar
5. Add fresh herbs like parsley stalks, thyme sprigs, and bay leaves
6. Simmer gently for 3-4 hours, keeping an eye on the liquid level
7. Cool and strain out the solids
8. Use immediately or store in the fridge for 2-3 days (or freeze for later use)

When Should You Have Chicken Noodle Soup?

The best time to have chicken noodle soup is at the first sign of illness. Since it helps with:

• Reducing inflammation
• Providing easy-to-digest nutrients
• Loosening congestion
• Keeping you hydrated
• Boosting your appetite

It’s perfect to eat throughout your illness, but starting early might help reduce the severity or duration of your symptoms.

The Bottom Line: Grandma Was Right All Along

Turns out, grandma knew what she was talking about when she insisted on chicken noodle soup when you were sick! While it’s not a magic cure for colds and flu, the science confirms that it genuinely helps with healing in multiple ways. The combination of nutritious ingredients, inflammation-fighting properties, and congestion relief makes it one of the best things you can eat when feeling under the weather.

So next time you’re feeling sick, don’t hesitate to whip up a pot of homemade chicken noodle soup. Your body (and your taste buds) will thank you! And if you’re too sick to cook, maybe share this article with someone who might be willing to make some soup for you. After all, soup made by someone else always tastes better when you’re not feeling well!

Have you got a special chicken soup recipe that helps when you’re sick? I’d love to hear about your experience with this legendary comfort food in the comments below!