Daniel Fasting - Is it a Biblical Fast or a Daniel Diet?
With a blog and book on the Daniel Fast, I've heard many criticisms over the years that the Daniel Fast is not a "true" biblical fast because fasting should be only water, not eating. Another objection is that the Bible doesn't explicitly use the phrase "Daniel Fast."
So, does it count? Is it just a Daniel diet? Have we watered down biblical fasting to make things more convenient and less sacrificial? Are pastors and people who promote the Daniel Fast in error or teaching something false?
I've studied fasting in the Bible and prayed about these questions. I also receive lots of feedback and make observations from my online fasting community. So, here's my take on the Daniel Fast as a spiritual discipline of fasting. And I think it has something to offer as a spiritual discipline, not just a diet.
You can check out a podcast audio version of this post on the Wholly Well Journey Podcast. Subscribe on Apple Podcasts, Spotify, and iHeart radio or listen in the player on this page.
What is the Biblical Fasting Journey?
Spiritual fasting is about seeking the Lord and drawing closer to Him. The point of fasting isn't to follow a protocol for eating or not eating but to separate from worldly ways and seek heavenly ways. Abstaining from food uniquely impacts our body, soul, and spirit.
Still, success is about our heart and our obedience, not about how extreme our fasting plan is. And we should consider this question:
What is the fruit of our fasting?
How I Started
In my first experience fasting corporately with my church, I did a three-day liquid fast, consuming smoothies and protein shakes. Then, I did a Daniel Fast at some point and found it much more difficult than I expected.
I couldn't figure out what to eat and spent so much time preparing new-to-me meals that I was sure I was missing the actual point of fasting: spending more time with God, not in the kitchen.
So, I posted a 7-day Daniel Fast meal plan on my blog, hoping that would help some people save time and energy. It helped a lot of people and led to the ministry being what it is today...but my initial meal plan also brought criticism.
>>> Get a more recent 7-Day Daniel Fast Meal Plan
At the time, my understanding of the Daniel Fast was pretty simple and straightforward: don't consume animal products and processed foods, and only eat things from nature.
However, I discovered there were more "rules" and that people take offense to eating things not in their Daniel Fast guidelines. For example, you can't use oil and vinegar as salad dressing because you can't have vinegar; it's fermented. Also, you shouldn't add soy sauce to your stir fry or eat peanut butter.
All of these guidelines caused me to ask my own question: who made up these rules? Because I know these food lists aren't in the Bible!
Why Did I Call it Daniel Fast Journey?
Now, I'd like to give the disclaimers that I am not a full-time vegan, and I practice water-only and intermittent fasting as well as the Daniel Fast. I'm not trying to convince anyone only to do the Daniel Fast, but I strongly believe it's a great starting point.
We are on a lifetime journey of discovery: knowing more about the Lord, ourselves, and all He has created.
The Daniel Fast is a practice that spurs many to go deeper and higher in their spiritual, mental, and physical health.
If you're dealing with people fasting in the real world, you realize that many are so intimidated by the idea of fasting that they never try it. Some have many medical conditions or might be pregnant or nursing (as I was when it got really into the Daniel Fast). Or they might be overwhelmed by the idea of fasting while taking care of little ones or meeting the demands of work, etc.
While it's true that when you water fast, your energy tends to skyrocket, and you feel great after the initial couple of days of adjustment, that's not necessarily the case for everyone.
Water-only fasting isn't safe for everyone and tends to affect women very differently than men. And whether it seems right or not, many people just can't jump that mental hurdle to go directly into water-only fasting.
So, the Daniel Fast can be a bridge that spurs us onward.
3 Primary Was the Daniel Fast Encourages Our Journey:
A journey to explore different types of fasting, including water fasts.
A journey to better eating habits and health year-round as we realize the negative impact of processed, packaged foods, caffeine, and sugar in our diets.
A journey to hearing God's voice and greater intimacy with Him through spiritual disciplines and experiencing freedom and breakthrough.
How We Fast Today
Before we talk about how to fast, let's set the stage. Our modern lifestyle is drastically different in many ways than the life of someone who lived 2000 years ago. We are way more sedentary. We have access to a much wider variety of processed and packaged foods. Portion sizes have increased, and we have easy access to food ALL the time, from the break room at work to fast food drive-throughs to meal delivery service.
And then there's there are the issues of chronic health, which are largely driven by lifestyle habits like diet and exercise that also have led to skyrocketing rates of overweight and obesity. Things have changed dramatically even in the past 60 years.
Note these statistics from the World Health Organization:
Worldwide: Since 1975, the number of overweight adults has nearly tripled, reaching over 1.9 billion in 2016. In the same period, the obese population more than doubled, exceeding 650 million.
United States: The percentage of obese adults in the US has tripled from around 13% in the early 1960s to nearly 42% in 2020. Childhood obesity rates have also soared, from 5% in the early 1970s to over 19% by 2020.
Along with this rise in obesity come many metabolic health issues. A report in the Journal of the American Medical Association (JAMA) stated that the prevalence of metabolic syndrome was 34.7% among US adults. That means many are suffering from insulin resistance and are on medications—both are affected by what we eat and drastically changing our diet without an adjustment period can be disruptive.
All this to say, a Daniel Fast is a sacrificial and significant shift in eating patterns for many people. It can be a stepping stone for cleaning up the diet and allowing the body to process out toxic junk that's built up.
What People Say vs What They Mean
One of the key differences people like to point out is being accurate with our definitions. We go more in-depth on these biblical definitions in Types of Christian Fasts in the Bible.
Fasting means going without food entirely; it means not eating.
Abstaining can mean choosing not to eat certain food items or to abstain from other activities.
However, it's become increasingly common to use these terms interchangeably, and someone might say, "I'm fasting from Netflix" or "I'm fasting from spending." The practical meaning is that I'm not consuming or engaging in these activities.
Another point of confusion is that people will often use terms like Daniel diet or Daniel Fast diet. Sometimes, it's just semantics, and they are talking about doing a Daniel Fast.
But other times people are using this modern Daniel Fast meal plan not necessarily for a Christian spiritual discipline of fasting but for health or weight loss. Instead, it's truly a Daniel fast diet of plant-based foods.
Now, let's dive into five reasons why I believe the Daniel Fast is a great fit and powerful spiritual practice.
1. Modern Fasting Isn’t Always the Same as Biblical Fasting
Throughout church history, abstention fasts, particularly prominent in Orthodox Christianity, have played a significant role in the spiritual practices of believers. These fasting traditions often involve abstaining from certain foods and various worldly pleasures and focusing on giving and serving others.
Here’s an example of an Orthodox fasting calendar, which includes days of strict fasts and certain days where items like wine & oil, fish, and dairy are allowed.
The Jewish fasting calendar includes two major fast days from sundown one day to sundown the day itself. There are also four minor fasts that call for fasting from sunrise to sundown.
Because of the constant feasting we are all accustomed to, the idea of abstaining from certain food categories feels like a more natural and logical first step for many people—and usually is a substantial sacrifice!
The other difference is why we fast.
Consider the examples of fasting in the Bible, which are usually in response to prompting, circumstance, and seeking divine guidance.
3 Examples of Biblical Fasts
Nehemiah, in the face of the broken walls of Jerusalem, fasted and prayed for strength and favor to rebuild (Nehemiah 1:4-11).
Confronted by a vast enemy army, King Jehoshaphat declared a fast, seeking God's intervention, and received strategy and assurance of victory (2 Chronicles 20:2-4, 15).
After Jonah preached to the city of Ninevah, they repented and fasted for three days (Jonah 3:5-10).
>>>Read 52+ Amazing Verses About Fasting in Scripture
These instances highlight common themes. Fasting in the Bible is typically a response to a specific situation, tends to be of shorter duration, and is marked by a heartfelt connection with God.
Our modern fasts are often programmed. For example, churches frequently fast for 21 days in January. This isn't wrong, but it's easy for fasting to become a dry routine or for it to be confused with the diet and New Year's resolutions promoted in popular culture.
Again, the key is the heart. Your fasts can be planned and still done with the right motives and heart.
2. What the Book of Daniel Says
When it comes to what the Bible says, many will argue that the Bible doesn't use the term Daniel Fast and that Daniel wasn't actually "fasting." But we should also be fair and mention that the Bible doesn't mention anyone doing 21-day water fasts every January.
Like the Daniel Fast, we have made some interpretations and applications for many modern fasting practices based on principles we see in Scripture.
3 passages from the book of Daniel that the Daniel Fast is based on
"Please put your servants to the test for ten days, and let us be given some vegetables to eat and water to drink." (Daniel 1:12)
"So I gave myself to the Lord God to seek Him by prayer and supplications, with fasting, sackcloth, and ashes." (Daniel 9:3)
"In those days, I, Daniel, had been mourning for three entire weeks. I did not eat any tasty food, nor did meat or wine enter my mouth, nor did I use any ointment at all until the entire three weeks were completed." (Daniel 10:2-3)
These Bible verses from the book of Daniel form the basic tenets of the modern Daniel Fast:
It's usually done for 10 or 21 days (although there's no rule that it has to be this length).
Abstaining from animal products, tasty foods, and alcohol.
Eating only plant-based foods.
Now, here's where all the grey areas and controversy come in...the list of foods mentioned in the book of Daniel is concise and very general. Daniel didn't have Cheetos and Snickers, but we must assume these fall into the "tasty food" category. Other items, like almond milk, peanut butter, and whole wheat tortillas, are not so easy to determine.
We're not going to dive deep into the topic of what to eat in the podcast episode, but it's worth mentioning. (See bottom of this post for some basic food guidelines)
The bottom line is that in these three Bible passages, Daniel abstains from food and is driven by motives of remaining undefiled, repentance, and mourning. In the book of Daniel, we also see his commitment to prayer and righteous behavior. The book is packed with useful lessons for us!
3. What is the Heart of Fasting?
What is the heart of fasting? What is the purpose? Why would God invite us to fast? These are the most important questions we can ask ourselves!
God doesn't command us to fast. It's not a "have to" but a "get to." However, many cite Matthew 6:16-18 and Matthew 9:15 as evidence that Jesus expected His followers to fast in His absence.
We know that the early church fasted on Wednesdays and Fridays. Also, many Christian leaders throughout history fasted regularly, and great revivals were preceded by dedicated periods of prayer and fasting. There's solid evidence and personal testimony that fasting works, although the mechanisms may still be partly a mystery.
But in these examples and in the Bible, the lengths and purposes of fasting vary.
Isaiah 58 is an essential chapter to read when it comes to fasting. It's about the Lord's chosen fast, which is not about our sacrifice of religious obligation but God's desire to set the captive free.
Also, in Matthew 11:18, Jesus said, "It is not what enters the mouth that defiles the person, but what comes out of the mouth, this defiles the person." He was talking about the Pharisees, but what does this tell us?
My conclusion is that the heart of the person fasting and their position of humility before the Lord are vital, but the method and length of their fast come secondarily.
But an additional note on the Soul Fast:
In the Bible, fasting is about giving up food, not just avoiding media or other pleasures. I think it's important to give up some kind of food or drink when you're fasting that is a sacrifice for you. Even if you have health conditions that require you to maintain a specific food intake, you can give up particular things like soft drinks, desserts, or coffee.
I believe the spiritual shift and breakthrough we're seeking in fasting comes about when we say no to our cravings, give up physical food, and choose to fill ourselves with spiritual food instead. Something profound happens when we do this.
And you have to try it for yourself to understand truly!
Of course, it's very healthy and highly suggested also to abstain from things like social media and TV when you're fasting. It helps you focus and spend more time with the Lord without distractions.
But at the end of the day, if the Lord calls you to a "Soul Fast" and directs you on how to do it; obviously, you should follow His promptings.
4. Fasting in the Secret Place
Fasting isn't for show. We should be careful in how and where we talk about our fasts.
This is for two primary reasons. First, to ensure we're not boasting or fasting for show. Second, it protects us from unnecessary criticisms and judgments of other people. Here's what Jesus said:
"Whenever you fast, do not put on a gloomy face as the hypocrites do, for they neglect their appearance so that they will be noticed by men when they are fasting.
Truly I say to you, they have their reward in full. But you, when you fast, anoint your head and wash your face so that your fasting will not be noticed by men, but by your Father who is in secret; and your Father who sees what is done in secret will reward you." (Matthew 6:16-18)
He also tells this story in the gospel of Luke:
"To some who trusted in their own righteousness and viewed others with contempt, He also told this parable:
"Two men went up to the temple to pray. One was a Pharisee, and the other a tax collector. The Pharisee stood by himself and prayed, 'God, I thank You that I am not like the other men—swindlers, evildoers, adulterers—or even like this tax collector. I fast twice a week and pay tithes of all that I acquire.'
But the tax collector stood at a distance, unwilling even to lift up his eyes to heaven. Instead, he beat his breast and said, 'God, have mercy on me, a sinner!' I tell you, this man, rather than the Pharisee, went home justified. For everyone who exalts himself will be humbled, but the one who humbles himself will be exalted." (Luke 18:9-14)
The power of fasting in the secret place is the connection we build with the Lord. There are times we're called to corporate fasting, and we honor our leaders. There can be a powerful spiritual release as we fast in unity. Other times, we might fast with a few friends to support and pray for one another. And there may be times we fast alone!
At the end of the day, it's not about how people judge our fast. Our heart is to be obedient to the Father and follow His leading!
5. Fasting Forward - A Practice
Finally, I want to return to the concept of journey that I brought up before. Fasting is a lifelong spiritual practice, not a one-time endeavor. If it were, I can understand why it would seem critical to get every detail exactly right: how long you're fasting, why you're fasting, how you're fasting...
But the truth is, you have many opportunities to fast in your life. I encourage you to find a regular rhythm of fasting and try different types and lengths of fasts over time.
You can start with a small step. Maybe that's going from dinner one night to noon the next day without eating. Perhaps it's a five-day Daniel Fast or a three-day liquid fast. Don't fall into the trap of an "all-or-nothing" mindset regarding fasting.
5 Questions to Ask Yourself Before You Fast
How can this fast move me forward?
How will this fast impact my spiritual health?
How will this fast impact my physical health?
How does this fast bring me closer to the Lord?
How do I fill myself spiritually as I fast?
I trust that if you're trying to fast in a modified way because you're trying to take the easy road, the Holy Spirit will convict you and empower you to undertake a more sacrificial fast.
But for the vast majority of people, my advice on fasting has always been: Start where you are and do what you can; the Lord will increase your capacity as you go!
Summing it Up
Here's a final reason I want to encourage you that the Daniel Fast has its place and is an ideal option for many believers: the testimonies. I hear testimonies all the time about how people have been impacted and transformed by doing a Daniel Fast. You can read some of these at danielfastjourney.com/stories
And I leave you with this final thought: don't allow fasting to become a burden or an idol in your life. Keep your eyes on Jesus, and remember that the Lord considers you a beloved daughter or son no matter what. He wants what's best for you and will lead you with peace.
Are You Ready to Try the Daniel Fast?
Maybe after hearing all this, you're ready to dive into a Daniel Fast for yourself. Here are some basic food guidelines.
Daniel Fast Food List
Here are rough guidelines for foods to eat and avoid on the Daniel Fast. Then there are those that fall into the "grey area" or might be included on the Daniel Fast meal plan. can also read this post: What to Eat on the Daniel Fast.
Remember that Daniel and his friends determined they would be undefiled. In Daniel 10:3, Daniel decided not to eat any choice food. Other translations call it rich foods, delicacies, pleasant bread, tasty food, and pleasant food. Keep in mind that whatever modern food choices might fall into this category in your sight should be ones you abstain from.
Generally, on the Daniel Fast, you should eat foods that are unprocessed and in a whole natural form as much as possible.
Foods to Eat on the Daniel Fast
Fruits: Whether they're fresh, frozen, dried, or canned in water (without added sweeteners), fruits play a crucial role in the Daniel Fast in moderation. Apples, bananas, berries, melons, mangos, kiwis, and coconuts are just the beginning of options available.
Vegetables: Load up on a colorful array of fresh vegetables. From leafy greens to vibrant bell peppers, carrots, cucumbers, and more—let your plate be a canvas of nutritional goodness. This also includes potatoes and sweet potatoes.
Whole Grains: Opt for whole grains like brown rice, wild rice, quinoa, oats, and barley. These grains provide sustained energy and are rich in essential nutrients. Whole grain means food in a natural form, not processed grains or items made with flour, and only unleavened bread is allowed on the Daniel Fast (meaning no yeast).
Nuts and Seeds: Almonds, walnuts, macadamia nuts, pine nuts, pistachios, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds—these are your go-to snacks and toppings. Packed with healthy fats and proteins, nuts and seeds add a satisfying crunch to your dishes while keeping you fueled.
Beans and Legumes: Beans and legumes are excellent sources of plant-based protein. This includes pinto beans, black beans, kidney beans, white beans, garbanzo beans, etc. Include them in soups, salads, or stews to enhance both the flavor and nutritional profile of your meals. The fiber and protein help create well-rounded and filling plant-based meals.
Oils: Stick to pure olive oil, avocado oil, and coconut oil. You can also eat whole olives. There are a few others, like sesame, that you can use, but try to steer clear of vegetables, canola, soybean, corn, safflower, and palm oils.
Herbs and spices: Using fresh and dried herbs and spices and salt is generally considered ok.
Water: Water is the go-to beverage intake. Some will also include herbal teas. A few Daniel Fast meal suggestions include milk substitutes like almond milk or coconut milk, but these are usually reserved for recipes and not consumed alone as a beverage.
Foods to Avoid on the Daniel Fast
Animal Products: Bid farewell to meat, dairy, and eggs during this period of fasting. The Daniel Fast encourages eating foods that are plant-based.
Refined Sugar and Sweeteners: Cut out refined sugars and artificial sweeteners from your diet. Instead, savor the natural sweetness found in fruits. Sugars go by many names, but you want to cut out all added sugar, including raw sugar, brown sugar, brown rice syrup, corn syrup, and other food additives. Keep it natural—overcoming a sweet tooth or sugar addiction is a great long term benefit.
White Flour and Processed Foods: Opt for whole, unprocessed grains and say goodbye to white flour and processed foods. This means no leavened bread (bread with yeast).
Fried Foods: Say no to fried indulgences and processed snacks. This includes french fries.
Caffeine and Stimulants: As you embark on this spiritual journey, reduce and eliminate caffeine and stimulants from your routine. Instead, focus on herbal teas and natural beverages that soothe and nurture your body without disrupting the tranquility of your fast.
Foods to MAYBE Include in a Daniel Fast Food List
Some might consider the following foods to be off-limits in a Daniel Fast, or only to be incorporated in recipes. You will have to decide for yourself what Daniel Fast foods you will commit to and then stick with it.
The reason for cutting these things out would be they are processed foods or fall in the "tasty foods" category. If you do include the following, try to stick with minimally processed options that don't contain food additives.
Milk substitutes (almond milk, coconut milk, etc.)
Nut butters (almond butter, peanut butter, etc.)
Stevia or Monkfruit
Tofu and tempeh
Tortillas
Whole grain pasta (or legume-based like chickpea and lentil pasta)
Vegan protein powders
We pray this has been helpful to you. You can find more Daniel Fast recipes and meal plans here.
