Have you ever wondered why a steaming bowl of chicken noodle soup feels like more than just food? Whether it’s your grandmother serving it when you were unwell or you reaching for it after a long, tiring day, this dish holds an emotional and nutritional place in many of our lives. But can chicken noodle soup move beyond nostalgia and become part of an actual diet plan? At Cure on Call, where we explore health solutions backed by both science and real-life experience, we set out to investigate.
Why Chicken Noodle Soup Caught My Attention
A few winters ago, I came down with a stubborn bout of flu. A neighbour brought me a pot of homemade chicken noodle soup. I didn’t expect much—yet within two days, I felt more energised, my congestion eased, and I even regained my appetite. That experience sparked my curiosity: Could there be genuine health benefits beyond just “feeling warm inside”?
Fast-forward to today, I’ve researched medical studies, spoken to dietitians, and even tested variations of a “chicken noodle soup diet” myself. What I’ve learned is that while this diet isn’t a magic bullet, it can play a meaningful role in weight management, recovery, and long-term health when approached correctly.
What Is the Chicken Noodle Soup Diet?
The chicken noodle soup diet is a short-term meal plan where chicken noodle soup forms the base of most meals. The idea is simple: the soup is nutrient-dense, hydrating, relatively low in calories, and provides lean protein, vegetables, and whole grains (if you use whole-wheat noodles).
Unlike fad diets that rely on extreme restrictions, this plan focuses on portion control and nutrient balance. It’s not about eating soup forever—it’s about using it strategically to reset eating habits or support recovery.
The Nutritional Science Behind It
1. Immune Support
Research from the American College of Chest Physicians found that chicken soup has mild anti-inflammatory effects that may help ease symptoms of upper respiratory infections. It’s not just folklore—there’s science behind why it helps you breathe easier when you’re congested.
2. Protein for Repair
Chicken provides high-quality protein, essential for muscle maintenance and immune repair. According to the British Nutrition Foundation, adults should consume 0.75g of protein per kilogram of body weight daily. A single serving of chicken noodle soup can provide 20–25g.
3. Gut Health and Hydration
The broth hydrates, while cooked vegetables add fibre that supports digestion. If made with homemade stock, it can also contain collagen and minerals that support joint and gut health.
4. Weight Management
A study published in Appetite Journal (2018) highlighted that soup-based diets can increase satiety and reduce overall calorie intake. Chicken noodle soup, being filling yet moderate in calories, aligns with this principle.
How to Follow the Chicken Noodle Soup Diet
1. Structure Your Meals
- Breakfast: Not soup—start with oats, yoghurt, or eggs for balance.
- Lunch: Chicken noodle soup as the main meal.
- Snack: Fresh fruit or a handful of nuts.
- Dinner: Another bowl of soup, with optional side salad.
2. Stick to Whole Ingredients
Homemade versions work best. Commercial canned soups often contain excessive sodium (up to 800mg per serving). When I tested both, I noticed bloating with the canned version, while homemade left me feeling lighter.
3. Add Variety
Rotate vegetables (carrots, spinach, courgettes) and experiment with spices like turmeric or ginger for anti-inflammatory benefits.
4. Timeframe
Follow it for 5–7 days as a reset, but not as a long-term sole diet. Pair with balanced meals afterwards.
Expert Opinions
I spoke with Dr. Leila Khan, a clinical dietitian in Faisalabad, who shared:
“Chicken noodle soup works well as part of a calorie-conscious diet. It’s comforting and filling, which helps with adherence. But it shouldn’t replace a varied diet—think of it as a short-term plan or a healing food during illness.”
Another perspective came from Nutritionist Sarah James (UK):
“People often underestimate soups. When made from scratch with lean protein and plenty of vegetables, they provide all macronutrients and can help bridge gaps in fibre intake.”
Real-Life Example: My 7-Day Test
During my own week on the chicken noodle soup diet, here’s what I noticed:
- Day 2: Felt lighter and more energised.
- Day 4: Craved bread, so I added a small slice of wholegrain toast.
- Day 6: Weight dropped by 1.5kg, mostly water weight.
- Day 7: Clearer skin and better digestion.
The key takeaway? It’s effective in the short term but not sustainable alone. The best part is it rekindled my habit of eating more vegetables daily.
Benefits and Limitations
✅ Benefits:
- Low in calories yet filling
- Hydrating and soothing
- Packed with lean protein and fibre
- May reduce cold and flu symptoms
- Affordable and easy to prepare
⚠️ Limitations:
- Not nutritionally complete long-term
- Risk of sodium overload in canned versions
- Can become monotonous without variation
- May not provide enough calories for highly active individuals
Practical Tips for Success
- Batch Cook – Prepare a large pot and freeze portions.
- Use Bone Broth – Adds extra minerals and collagen.
- Portion Wisely – Don’t rely solely on soup; include fruit and grains.
- Hydrate – Drink water alongside; soup is not a full replacement for fluids.
FAQs
Is it safe to do this diet long-term?
No, it lacks variety. Best used short-term for weight reset or recovery.
Can vegetarians follow it?
Yes, by substituting chicken with lentils or tofu.
How much weight can you lose?
Most people lose 1–3kg in a week, mainly due to calorie deficit and water loss.
Does it really help with colds?
Studies suggest mild benefits for congestion and inflammation, but it’s not a cure.
What noodles are best?
Wholegrain or egg noodles are more filling and nutritious than refined ones.
Final Thoughts
The chicken noodle soup diet isn’t a miracle—but it is a sensible, comforting, and effective short-term plan. When made fresh with wholesome ingredients, it can support weight management, recovery, and better eating habits. The key is to view it as a stepping stone towards a healthier lifestyle rather than a lifelong commitment.
If you’ve ever tried the chicken noodle soup diet (or your own variation of it), I’d love to hear about your experience. Did it comfort you during illness, or help you reset your meals? Share your story in the comments below!
Read Also: Best Exercise Machine and Natural Solutions for Flabby Arms
