Researchers studied 104 Australian adults with overweight or obesity who followed a healthy eating plan for 3 months. The study found that people who improved their diet quality experienced less chronic pain and better quality of life. Interestingly, the pain relief wasn’t mainly caused by weight loss itself—instead, eating better foods seemed to directly help reduce pain. This suggests that making smarter food choices might be a powerful way to manage long-term body pain, independent of how much weight you lose.

The Quick Take

  • What they studied: Whether eating a healthier diet reduces chronic muscle and joint pain, and whether weight loss is the main reason this happens
  • Who participated: 104 Australian adults aged 25-65 years old who were overweight or had obesity (BMI between 27.5-34.9). All participants followed a healthy eating plan that reduced their daily calories by about 30% for 3 months.
  • Key finding: People who improved their diet quality experienced significant reductions in chronic pain—from 50% having pain at the start to only 24% at the end. The improvement in pain wasn’t mainly because they lost weight; instead, eating better foods directly helped reduce their pain.
  • What it means for you: If you have chronic pain and are overweight, focusing on eating higher-quality foods may help ease your pain. You don’t necessarily need to wait for major weight loss to see benefits. However, this is one study with a small group, so talk to your doctor before making big changes to your diet or pain management plan.

The Research Details

This was a secondary analysis, meaning researchers took data from an existing study and looked at it in a new way. The original study had 104 adults follow a structured eating plan for 3 months designed to help them lose weight by eating about 30% fewer calories than usual. The researchers measured several things at the beginning and end: how healthy their diet was (using a scoring system called the Dietary Guideline Index), whether they had chronic pain, how much pain affected their daily life, how severe their pain was, and their body measurements (weight, waist size, and body fat percentage).

To understand the results, the researchers used two main statistical approaches. First, they used linear mixed models to see how the diet intervention affected pain and weight. Second, they used structural equation modeling—a fancy statistical technique—to figure out whether weight loss was the main reason pain improved, or if better diet quality directly helped reduce pain.

This approach is valuable because it helps separate cause and effect. Instead of just seeing that people lost weight and had less pain, researchers could determine whether the weight loss caused the pain relief or if the healthy eating itself was the main benefit.

Understanding whether pain relief comes from weight loss or from eating better foods is important because it changes how we think about treating chronic pain. If weight loss is the main factor, people might need to lose significant amounts of weight to feel better. But if eating quality foods directly reduces pain, people could see benefits faster and might be more motivated to stick with healthy eating. This study helps answer that question.

This study has some strengths: it measured multiple types of pain (presence of pain, quality of life impact, and pain severity), it used validated measurement tools that are recognized in medical research, and it had a clear intervention that was easy to track. However, there are limitations to consider: the sample size was relatively small (104 people), there was no control group that didn’t change their diet (so we can’t be completely sure the diet caused the improvements), and all participants were Australian adults with overweight or obesity, so results may not apply to everyone. The study lasted only 3 months, so we don’t know if benefits continue long-term.

What the Results Show

After 3 months, participants significantly improved their diet quality—their diet quality scores increased by 22%, which is a substantial improvement. At the same time, they lost an average of 7.1 kilograms (about 15.6 pounds), which is meaningful weight loss.

Most importantly for pain, the percentage of people experiencing chronic pain dropped dramatically from 50% at the start to just 24% at the end. This means about half of the people who had chronic pain no longer reported it after the intervention. People also reported that pain affected their daily life less—their quality of life improved—and when they did experience pain, it was less severe.

Here’s the surprising part: when researchers analyzed whether weight loss caused the pain improvement, they found it didn’t. Instead, the direct improvement in diet quality was associated with less severe pain. The relationship held even when accounting for changes in waist circumference and body fat percentage. This suggests that eating better foods has a direct pain-reducing effect beyond just helping you lose weight.

Beyond the main findings, the study showed that people’s pain-related quality of life improved significantly, meaning pain interfered less with their daily activities, sleep, and overall well-being. The improvements in pain severity were consistent across different ways of measuring pain, suggesting the benefits were real and not just due to how pain was measured. The study also found that improvements in diet quality were consistently associated with pain reduction, regardless of which body measurement was examined (weight, waist circumference, or body fat percentage).

This research builds on growing evidence that diet quality affects chronic pain. Previous studies have suggested links between nutrition and pain, but many didn’t clearly separate whether weight loss or diet quality itself was responsible. This study is valuable because it specifically examines that distinction. The findings align with emerging research suggesting that certain nutrients and food patterns may have anti-inflammatory effects that could reduce pain, independent of weight loss. However, more research is needed to confirm these findings in larger, more diverse groups.

Several important limitations should be considered: First, the study only included 104 people from Australia, so results may not apply to other countries or populations. Second, there was no control group (people who didn’t change their diet), so we can’t be completely certain the diet caused the improvements rather than other factors like increased exercise or natural pain fluctuations. Third, the study only lasted 3 months, so we don’t know if benefits continue, improve, or fade over longer periods. Fourth, the study didn’t measure specific nutrients or food types that might be most helpful for pain, so we can’t say which foods were most beneficial. Finally, people who volunteer for diet studies might be more motivated than the general population, which could affect results.

The Bottom Line

If you have chronic pain and are overweight or obese, improving your diet quality appears to be a promising approach to reduce pain. Focus on eating more whole foods, vegetables, fruits, whole grains, and lean proteins while reducing processed foods and added sugars. This recommendation has moderate confidence based on this study, but should be combined with other pain management strategies recommended by your healthcare provider. The evidence suggests benefits may appear within weeks to months, though individual results vary.

This research is most relevant for adults aged 25-65 with overweight or obesity who experience chronic muscle or joint pain. It may also interest healthcare providers treating chronic pain, nutritionists, and people interested in non-medication approaches to pain management. However, if you have severe chronic pain, are pregnant, have specific medical conditions, or take medications that affect diet, consult your doctor before making major dietary changes. This research shouldn’t replace medical treatment for serious pain conditions.

Based on this study, you might expect to see improvements in pain within the 3-month timeframe of the intervention. Some people may notice benefits sooner (within weeks), while others might take the full 3 months. The study didn’t examine what happens after 3 months, so it’s unclear whether benefits continue to improve, stay the same, or fade over time. Consistency with the diet changes appears important for maintaining benefits.

Want to Apply This Research?

  • Track your diet quality daily using a simple scoring system: count servings of vegetables, fruits, whole grains, lean proteins, and healthy fats, while noting processed foods and added sugars. Rate your pain severity each morning and evening on a scale of 0-10, and note how pain affects your daily activities. Compare these metrics weekly to see if diet improvements correlate with pain reduction.
  • Start by making one specific dietary change per week—for example, week 1: add one extra vegetable serving daily; week 2: replace one processed snack with a whole food option; week 3: switch to whole grain bread. Simultaneously, use the app to log pain levels before and after meals to help identify which foods might affect your pain. This gradual approach is more sustainable than overhauling your entire diet at once.
  • Create a weekly dashboard showing your diet quality score and average pain severity. Set a goal to improve diet quality by 5-10% each month while tracking pain changes. After 4-6 weeks, review whether pain has decreased and which dietary changes seemed most helpful. Adjust your approach based on what works for you, and consider sharing results with your healthcare provider to ensure the strategy is working and safe for your situation.

This research suggests a potential relationship between diet quality and chronic pain reduction, but it is not a substitute for professional medical advice. If you have chronic pain, consult your healthcare provider before making significant dietary changes, especially if you take medications or have underlying health conditions. This study involved a specific population (Australian adults with overweight/obesity) and lasted only 3 months, so results may not apply to everyone or over longer periods. Always work with qualified healthcare professionals to develop a comprehensive pain management plan tailored to your individual needs.