In a world of trendy diets and wellness fads, there’s one humble staple that quietly continues to prove its value: soup. Whether it’s a steaming bowl of homemade vegetable soup, a rich bone broth, or a simple miso cup, soups are deeply rooted in traditional healing—and modern science is catching up.
But does regularly eating soup or broth actually make you healthier?
Let’s dive into the research.
What the Science Shows
Several large-scale studies have examined the connection between regular soup consumption and key health indicators such as weight, nutrient intake, satiety, and metabolic health. The results? Soup eaters tend to be healthier across multiple markers.
1. Lower Body Weight & Obesity Risk
In a meta-analysis published in Physiology & Behavior (2020), researchers analyzed data from over 45,000 people across seven studies. They found that regular soup consumers had:
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15% lower odds of obesity
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Lower body mass index (BMI)
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Smaller waist circumference
These results were echoed by a U.S. NHANES study (2003–2006), which found that adults who never consumed soup had a 38% higher risk of being overweight or obese compared to those who regularly included soup in their diet—even after adjusting for age, gender, and lifestyle factors.
Translation: Soup isn't just soothing—it may help regulate your weight over time.
2. Improved Diet Quality and Nutrient Intake
In a comprehensive dietary analysis published in the British Journal of Nutrition, soup consumers showed:
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Lower total daily calorie intake
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Higher consumption of protein, fiber, vitamins A, C, E, magnesium, iron, and potassium
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Higher Healthy Eating Index (HEI) scores—a marker of overall diet quality
While soup eaters tended to consume slightly more sodium (depending on the type of soup), the overall nutrient density of their meals was consistently higher.
Soups are often packed with vegetables, legumes, and herbs—making them a stealthy way to boost your intake of essential nutrients.
3. Greater Satiety and Reduced Caloric Intake
Clinical trials have demonstrated that eating soup as a first course increases feelings of fullness and significantly reduces total meal calories.
In one randomized trial, participants who ate a low-energy-density soup before lunch consumed 20% fewer caloriesoverall than those who didn’t—without feeling any less satisfied.
This effect is even stronger when the soup is blended or broth-based, likely due to the combination of volume, warmth, and fiber.
Soup helps you eat less—without feeling like you're eating less.
4. Improved Metabolic Health Markers
Some observational studies have noted positive shifts in hormones and metabolic indicators among soup eaters:
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Lower fasting insulin levels
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Reduced plasma leptin (a hormone linked to appetite regulation)
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Better waist-to-hip ratios
In Japanese adults, daily soup consumption was associated with significantly lower BMI and waist circumference, hinting at possible long-term metabolic benefits.
5. Hydration, Gut Health, and Immune Support
Soup isn't just food—it’s hydration. Most soups are water-rich and packed with electrolytes, which helps support:
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Proper digestion and bowel regularity
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Hydrated, plump skin
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Improved immune function, especially when the soup contains garlic, turmeric, ginger, mushrooms, or leafy greens
Bone broth, in particular, offers additional benefits like collagen, glycine, glutamine, and minerals that support the gut lining, joints, and nervous system.
What Kind of Soups Are Healthiest?
Not all soups are created equal. For optimal health benefits, focus on:
| ✅ Best Options | 🚫 Avoid or Limit |
|---|---|
| Bone broth (homemade or organic) | Canned soups high in sodium |
| Vegetable-based soups | Cream-based soups with additives |
| Lentil or bean soups (low-sodium) | Instant soups or MSG-laden packets |
| Miso with seaweed and scallions | Store-bought soups with preservatives |
Look for ingredients like turmeric, garlic, leafy greens, wild mushrooms, ginger, seaweed, and clean protein. And don’t be afraid to add a drizzle of extra virgin olive oil or lemon zest before serving—it boosts nutrient absorption and flavor.
The Takeaway
Scientific evidence strongly supports that regular soup and broth consumption is linked to better overall health. People who eat soup regularly tend to:
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Weigh less
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Eat more nutrients
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Feel fuller for longer
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Have better diet quality
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Show healthier metabolic profiles
Incorporating soups and broths into your weekly routine is a simple, delicious, and deeply nourishing habit. Whether you’re on a wellness journey, managing your weight, or just want to feel more energized and satisfied, soup offers one of the most accessible ways to do it.
🥄 Want to Start?
Try adding a nourishing broth or veggie-rich soup 3–5 times per week—especially as a starter or light dinner.
Feeling inspired?
Explore our collection of broths and soups designed to nourish your body from the inside out. Because you deserve to feel amazing—one spoonful at a time.
