Image via Unsplash.

Soup is a culinary staple in virtually every global culture. In many regions, it’s a cultural and nutritional powerhouse, as well as a traditional remedy and even a psychological symbol. In modern times, soup is often relegated in status; it’s not something you can quickly make, and it’s not something you can easily eat on the go.

That’s really a shame. Not only are soups delicious and culturally rich, they’re also (usually) good for you. Here are just a few science-backed reasons to try this Autumn.

Soup is Excellent for Hydration (Even When You Exercise)

Let’s face it, we don’t always drink as much water as we should. Water plays a central role in nearly all physiological processes, but it’s easy to forget or simply overlook drinking water. But we don’t only get water by drink it directly; we also get it from foods.

Soup, by its very nature as a liquid food, serves as a significant contributor to daily fluid intake. A 2009 study gave both men and women soup before workouts, finding that they stayed better hydrated than those who had just water.

“Soup ingested before exercise improves fluid balance because of increased water intake and reduced proportional urinary water loss. The increase in water intake and, subsequently, the improved fluid balance may be because of a greater plasma osmolality [a measure of concentration] before and throughout exercise,” the researchers conclude.

Soup Is Good for Weight Loss

Image credits: Irina / Unsplash.

There’s a surprisingly high number of studies linking soup consumption to healthier body weight. Soup is effective as a weight management aid due to its low energy density and profound effect on satiety. Basically, soup helps you *feel *full even when you didn’t take in a lot of calories.

A landmark study in the journal Appetite found that participants who ate soup as preload (before a meal) reduced their total energy intake at lunch by a significant 20% compared to when no soup was consumed, without any increase in hunger. This creates a “satiety paradox”: while beverages are often considered less filling than solid foods, the body appears to cognitively process soup as a “meal,” triggering a more robust cascade of satiety signals.

This is corroborated by large-scale epidemiological data from the National Health and Nutrition Examination Surveys (NHANES), which consistently links regular soup consumption to lower body weight and smaller waist circumference.

It Can Help with Respiratory Infections

Your grandmother was right. At least partially.

The concept of “food as medicine” is excellently illustrated by soup. For centuries, chicken soup, in particular, has been administered as a remedy for the common cold. While long dismissed as a folk remedy, modern science has uncovered plausible biological mechanisms that support its traditional use.

A review of studies found that, although modest, soup offers benefits in reducing symptoms and fighting inflammation. Vegetables like carrots provide vitamin A, which is critical for immune health, while onions and garlic possess their own antiviral properties. Furthermore, the warm vapor from a hot bowl of soup helps to relieve congestion. One study found that hot chicken soup was more effective at improving nasal mucus clearance than plain hot water, indicating a specific physiological benefit beyond simple warmth.

It’s A Good Option for People Who Lack an Appetite

Image credits: Stephen Munley.

When someone’s sick, they often don’t want to eat. But this isn’t just a concern for picky eaters. It can also be a more chronic problem in some elderly people. Here too, soup can help.

“Lack of appetite is a common problem in elderly people, which could lead to the risk of malnutrition,” notes one 2023 study. “Soup-based product formulation and supplementation for the elderly is an interesting and convenient way to maintain nutritional status,” the study continues.

The study found that using common agricultural items, you can create your own dehydrated soups that have high nutritional composition and can last for months, suggesting dehydrated soups can be a good choice for a lack of appetite.

Soup can Offer Psychological Comfort

You’re not imagining it: a hot soup really *can *make you feel more comfortable.

Soup is often associated with being cared for. It’s often linked to childhood feelings of being safe and protected. This feeling can propagate to the food itself.

The psychological mechanism is a classic example of conditioning. If an individual was given soup by a caregiver during childhood illness, the sensory experience becomes paired with feelings of being nurtured. Over time, the food itself becomes a conditioned stimulus capable of eliciting those same feelings of security, even in the absence of the caregiver.

This conditioning transforms soup into a powerful “social surrogate.” In states of loneliness, consuming a comfort food like soup can trigger the cognitive networks associated with past social connections, thereby alleviating negative feelings. The effect is amplified by the principles of embodied cognition. Research has established a strong cognitive link between physical warmth and social warmth (e.g., friendliness). A study in Science famously showed that participants who briefly held a cup of warm coffee subsequently rated a target individual as having a “warmer” personality.

The physical warmth from a bowl of soup can literally create a physiological state that is conducive to positive social cognition.

It May Help to Regulate Appetite

Image credits: Max Griss.

While previous studies have shown that soup consumption is linked to a lower Body Mass Index (BMI), one study found a key link to a hormone called leptin.

Leptin is released by fat tissue to signal the brain to reduce appetite. However, in obese individuals, leptin levels are paradoxically high, indicating a state of “leptin resistance” where the signal is no longer working. High leptin levels are a primary marker for obesity.

A cross-sectional study of 504 Japanese adults (a population with high soup consumption) investigated this link and found that a higher frequency of soup intake had a significant inverse association with plasma leptin concentrations. This suggests that regular soup consumption is linked to lower, healthier leptin levels, providing a hormonal explanation for its association with reduced obesity risk. The study also noted that, among macronutrients, only dietary fiber intake showed a similar negative correlation with leptin.

And speaking of fiber.

Soup is an Excellent Source of Fiber

Because soups are often based on vegetables, legumes (like beans and lentils), and whole grains, they can be a significant source of both soluble and insoluble fiber.

Large-scale epidemiological studies confirm this link. An analysis of the National Health and Nutrition Examination Surveys (NHANES) [found that](https://www.cambridge.org/core/services/aop-cambridge-core/content/view/S0007114513003954#:~:text=Compared%20with%20non-consumers%20(n,products%20for%20a%20healthier%20diet.) soup consumers had a significantly “increased intake of… dietary fibre” compared to non-consumers. The same study found that soup consumption is associated with “a reduced intake of total fat and an increased intake of protein, carbohydrate and dietary fibre, as well as several vitamins and minerals”.

The nutritional and fiber-rich aspect of soup was confirmed in several other studies.

---

What We Know

The scientific literature reveals that soup is often a healthy option and can play an important role in human health. Its benefits extend far beyond basic nutrition, influencing metabolic pathways through its profound effect on satiety, its ability to improve overall diet quality as a key source of dietary fiber, and as a regulator of important hormones

However, these advantages are not universal; they are critically dependent on composition. Not all soups are made alike. Prioritizing homemade options, which tend to have lower sodium and fats, is usually a good idea. When buying soups, it can be worth it to check their nutritional profile.

Ultimately, when prepared thoughtfully, soup stands as a powerful, scientifically-backed tool for enhancing both physical and mental well-being.