Is Pho Good for Inflammation? Here's What the Science Says

When people feel under the weather, many instinctively reach for a warm bowl of soup. In Vietnamese culture, pho has long been considered a comforting, nourishing meal enjoyed during cold weather, after long days, or when someone simply wants something wholesome and satisfying.

But does that mean pho is actually good for inflammation?

The short answer is yes—with some important context.

While there are no clinical studies proving that pho itself reduces inflammation, many of the traditional ingredients found in authentic pho have been studied for their anti-inflammatory and antioxidant properties. Combined with lean protein, fresh herbs, and nutrient-rich broth, pho can be part of an overall healthy eating pattern.

Let's take a closer look at what the research says.

Understanding Inflammation

Inflammation is your body's natural response to injury, infection, or illness. In the short term, it's essential for healing. However, chronic inflammation has been linked to conditions such as:

• Heart disease

• Type 2 diabetes

• Arthritis

• Obesity

• Certain autoimmune disorders

  
  

Lifestyle choices—including diet, sleep, exercise, and stress management—can influence inflammation levels over time. Health experts generally recommend an eating pattern rich in vegetables, herbs, lean proteins, whole foods, and healthy fats rather than relying on any single "superfood" to reduce inflammation.

Why Pho May Be a Good Choice

Traditional Vietnamese pho combines several ingredients that are individually associated with healthy dietary patterns.

1. Ginger

Fresh ginger is one of the signature aromatics used to prepare authentic pho broth.

Researchers have studied ginger extensively because it contains naturally occurring compounds called gingerols and shogaols.

Several systematic reviews and meta-analyses have found that ginger supplementation may reduce certain inflammatory markers, including C-reactive protein (CRP) and TNF-α, although results vary between studies and more research is needed.

While the amount of ginger in one bowl of pho isn't equivalent to the doses used in many clinical trials, it still contributes flavor and beneficial plant compounds.

2. Fresh Herbs

One of the things that makes pho unique is the generous serving of fresh herbs.

Depending on the restaurant, your bowl may include:

• basil

• Cilantro

• Green onions

• Bean sprouts

• Jalapeños

• Lime

  
  

These fresh ingredients provide vitamins, minerals, antioxidants, and phytochemicals that are commonly found in healthy dietary patterns. Herbs and vegetables are widely recommended as part of an anti-inflammatory diet.

3. Bone Broth

Authentic pho broth is traditionally simmered for many hours with bones, onions, ginger, and warming spices such as:

• Star anise

• Cinnamon

• Cloves

  
  

The slow cooking process develops the broth's rich flavor while extracting nutrients from the ingredients.

Although bone broth has become popular in wellness circles, current research has not shown that drinking bone broth alone reduces inflammation or treats chronic disease. Its primary nutritional value comes from hydration, protein, minerals, and its role as part of a balanced meal rather than as a medical therapy.

4. Lean Protein

Whether you choose:

• Rare steak pho

• Brisket pho

• Chicken pho

• Tofu pho

  
  

you're getting a meal that provides high-quality protein.

Protein supports:

• Muscle maintenance

• Tissue repair

• Immune function

• Satiety

  
  

Many bowls of pho contain around 25–35 grams of protein, making it a satisfying meal that can fit into many healthy eating plans.

5. Rice Noodles

Unlike wheat noodles, traditional pho uses rice noodles, which are naturally gluten-free (though cross-contact in restaurant kitchens is always possible).

Rice noodles are a source of carbohydrates that provide energy. Pairing them with lean protein, broth, and vegetables creates a balanced meal.

One Thing to Watch: Sodium

Like many soups, pho can contain a significant amount of sodium, especially restaurant-prepared versions.

If you have:

• High blood pressure

• Kidney disease

• Heart disease

• A physician-recommended low-sodium diet

  
  

you may want to ask if a lower-sodium broth is available or enjoy pho in moderation.

For most healthy adults, sodium is simply one factor to consider within an overall balanced diet.

Can Pho Help When You're Sick?

Many people say they crave pho when they have a cold.

While pho isn't a cure, there are practical reasons it may feel comforting:

• Warm broth helps with hydration.

• Steam may temporarily ease nasal congestion.

• Ginger has a long history of use for digestive comfort.

• Protein supports normal immune function.

• Warm meals are often easier to tolerate when appetite is low.

  
  

These benefits help explain why pho has remained a comfort food across generations.

A Restaurant Perspective

Working with Vietnamese restaurants has reinforced something that many longtime pho lovers already know: authentic pho is more than just noodles in broth.

The quality of the broth, the freshness of the herbs, and the balance of flavors all contribute to the experience.

A well-prepared bowl of pho should feel clean, aromatic, and satisfying—not overly salty or greasy. Fresh garnishes such as basil, cilantro, bean sprouts, and lime allow each guest to customize their meal while adding flavor and nutrients.

That's one of the reasons pho continues to appeal to people looking for a wholesome lunch or dinner.

Tips for Making Your Bowl Even Healthier

If you're looking to maximize the nutritional value of your pho:

• Add extra fresh herbs.

• Squeeze fresh lime over the soup.

• Include plenty of bean sprouts.

• Choose lean cuts of beef or chicken.

• Add vegetables when available.

• Go easy on hoisin and Sriracha if you're watching added sugar or sodium.

  
  

Small choices can make an already balanced meal even more nutritious.

The Bottom Line

So, is pho good for inflammation?

The evidence suggests that traditional pho can absolutely fit into an anti-inflammatory eating pattern, thanks to ingredients like ginger, herbs, lean protein, and a nutrient-rich broth.

However, it's important to be realistic: pho itself has not been proven to reduce inflammation or treat inflammatory diseases.

Instead, think of pho as one healthy meal within an overall lifestyle that includes:

• Plenty of fruits and vegetables

• Regular physical activity

• Good sleep

• Stress management

• A balanced diet rich in whole foods

  
  

When prepared with quality ingredients, pho is a flavorful, satisfying choice that nourishes the body and reflects generations of Vietnamese culinary tradition.

References

• National Center for Complementary and Integrative Health. Nutritional Approaches for Musculoskeletal Pain and Inflammation. 

• Morvaridzadeh M, et al. Effect of Ginger on Inflammatory Markers: Systematic Review and Meta-analysis. PubMed.

• Antioxidant and Anti-inflammatory Effects of Ginger Supplementation: Systematic Review and Meta-analysis. PubMed.

• Healthline. Pho Soup: Calories, Nutrition, and More. 

• Academy of Nutrition and Dietetics. Easy Beef Pho Recipe. 

Frequently Asked Questions

Is pho considered an anti-inflammatory food?

Pho itself is not classified as an anti-inflammatory food, but many of its traditional ingredients—such as fresh ginger, herbs, lean protein, and vegetables—are commonly included in healthy dietary patterns associated with lower levels of chronic inflammation. Rather than focusing on one food, experts recommend eating a balanced diet rich in whole foods.

Can pho help when you're sick?

Many people enjoy pho when they have a cold or aren't feeling well because the warm broth helps with hydration, the steam may temporarily ease congestion, and the meal provides protein and nutrients. While pho is comforting and nourishing, it is not a cure for illness.

Is chicken pho healthier than beef pho?

Both can be healthy choices. Chicken pho is generally lower in saturated fat and calories, while beef pho provides additional iron, zinc, and vitamin B12. The healthier option depends on your nutritional needs and personal preferences.

Is pho gluten-free?

Traditional pho noodles are made from rice and are naturally gluten-free. However, some sauces, seasonings, or preparation methods may introduce gluten through cross-contact. If you have celiac disease or a gluten sensitivity, it's always best to ask the restaurant about its preparation practices before ordering.

Is pho good for weight loss?

Pho can fit into a weight management plan because it combines lean protein, rice noodles, fresh herbs, and broth in a satisfying meal. Portion size, broth sodium, and added sauces such as hoisin can influence the overall nutritional profile.

Is beef pho inflammatory?

There is no evidence that a traditional bowl of beef pho causes inflammation in healthy individuals. Lean beef provides high-quality protein, iron, and essential nutrients. As with most foods, moderation and an overall balanced diet are more important than focusing on any single ingredient.

Which ingredients in pho may support a healthy diet?

Several traditional pho ingredients contribute to its nutritional value, including:

• Fresh ginger

• Thai basil

• Cilantro

• Green onions

• Bean sprouts

• Lime

• Lean beef or chicken

• Slow-simmered broth

  
  

Together, these ingredients provide protein, vitamins, minerals, antioxidants, and flavorful herbs that make pho a nourishing meal.

Can I make my bowl of pho healthier?

Absolutely. Consider these simple tips:

• Add extra fresh herbs and bean sprouts.

• Choose lean cuts of beef or chicken.

• Add vegetables when available.

• Use hoisin sauce and Sriracha in moderation.

• Drink plenty of water if you're watching your sodium intake.

  
  

These small adjustments can increase the nutritional value of an already balanced meal.

Is pho healthier than ramen?

While both are delicious noodle soups, traditional pho is often served with more fresh herbs, vegetables, and lean proteins. Pho also uses rice noodles instead of wheat noodles. The nutritional value of either dish depends on the specific recipe, ingredients, and portion size.

Where can I find authentic pho in Corona, California?

If you're looking for authentic Vietnamese pho in Corona, we invite you to visit Pho Anam. Our menu features traditional beef and chicken pho prepared with aromatic broth, fresh herbs, quality ingredients, and classic Vietnamese flavors. Whether you're trying pho for the first time or you're a longtime pho lover, our goal is to provide a warm, welcoming dining experience and a meal that reflects the traditions of Vietnamese cuisine.

If you're not sure which bowl to order, our team is always happy to answer your questions and recommend a dish based on your tastes. We believe great pho starts with quality ingredients, careful preparation, and genuine hospitality, and we look forward to welcoming you to Pho Anam. Come see us