The Daniel Fast
Why the Daniel Fast?
The Daniel Fast is a partial fast based on two accounts of the prophet Daniel fasting. When done as a fast, it is intended to be a time of drawing closer to God. The Daniel Fast, or perhaps more properly the “Daniel Diet,” has also been popularized as a healthy eating regime. In either case, the fast usually lasts ten to twenty-one days. Some adopt principles of the food plan into their lifelong diet.
The Daniel Fast is so called because it is based on the way the prophet Daniel is recorded to have eaten in Daniel 1 and Daniel 10. When Daniel, Hananiah, Mishael, Azariah, and other young Israelite men were taken into Nebuchadnezzar’s service, they were to be given food and wine from the king’s table while undergoing a three-year training program. “But Daniel resolved not to defile himself with the royal food and wine, and he asked the chief official for permission not to defile himself this way” (Daniel 1:8). It is likely the royal food did not follow kosher laws. The official was fearful that Daniel would be unhealthy and that the king would be upset. So Daniel asked him to do a ten-day test in which he and his three companions would eat vegetables (or “pulses”) and drink water. “At the end of the ten days they looked healthier and better nourished than any of the young men who ate the royal food. So the guard took away their choice food and the wine they were to drink and gave them vegetables instead” (Daniel 1:15–16).
Later, under the rule of Cyrus, Daniel received a frightening vision. He “mourned for three weeks. [He] ate no choice food; no meat or wine touched [his] lips; and [he] used no lotions at all until the three weeks were over” (Daniel 10:2–3). Then Daniel saw an angel who explained the vision to him and strengthened him. The fast was a time of mourning for Daniel and also part of how he “set [his] mind to gain understanding and to humble [himself] before [his] God” (Daniel 10:12).
Since the Daniel Fast is only styled after Daniel’s eating pattern, which is not elaborated on in the Bible, different resources have different regulations for what can and cannot be consumed while on the fast. Generally speaking, the eating plan is comparable to a vegan diet, though with more restrictions. All meat and animal products are disallowed (meat, eggs, fish, dairy), as are sweeteners (added sugar and natural sweeteners like honey or agave), solid fats, yeast, caffeine, alcohol, additives, and processed foods. The Daniel Fast includes vegetables, fruits, legumes, whole grains, nuts, seeds, and water. These guidelines are based on Daniel’s requesting “nothing but vegetables to eat and water to drink” (Daniel 1:12) and eating “no choice food; no meat or wine” (Daniel 10:3). The Hebrew word for “vegetables” is sometimes translated as “pulses” and is thought to refer to food that comes from a seed. “Choice food” is seen to include things like sugar and sweeteners.
Those following the Daniel Fast are not limited in the amount of the approved foods they can eat. That being said, part of the benefit of a fast from a spiritual perspective is spending less time with food and more time focused on God. In fasting the intent is to deny the flesh and be reminded of our need for God and to draw near to Him. Those using a Daniel Fast primarily as a healthy-eating program often find unprocessed food to be more satiating, and thus they naturally eat less.
The medical community seems to agree that the Daniel Fast is well-tolerated and can have some health benefits for people. As the Daniel Fast has become more popularized in culture, at least one study has been done on its physical effects, the results of which can be reviewed here. It is important for believers to care for their bodies. In discussing sexual immorality, 1 Corinthians 6:19–20 says, “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” Our bodies ultimately belong to God; we should steward them wisely, which includes taking care of our physical health.
From a spiritual perspective, a Daniel Fast can be a helpful way to focus on God. Changing our habits and not relying so much on the comforts of food can be a physical reminder that we rely on God. True satisfaction is found only in Him. Those wanting to use the Daniel Fast in this way should be certain of their motives and make steps to use the fast in a way that will be spiritually beneficial. For example, spend more time with God in prayer and in reading His Word while on the fast. Also, be certain to prepare in advance for the dietary changes. Without proper preparation, the Daniel Fast could cause an overemphasis on food instead of being a tool for spiritual growth, particularly in cultures where fad diets abound and where processed or prepared foods are popular. There are ample resources online and in book form to help people complete a Daniel Fast. Pray for God’s wisdom before beginning, and then trust Him to guide along the way.
FOODS TO EAT ON THE DANIEL FAST
All fruit – fresh, frozen, dried, juiced, or canned.
All vegetables – fresh, frozen, dried, juiced, or canned.
All whole grains – amaranth, barley, brown rice, oats, quinoa, millet, and whole wheat.
All nuts & seeds – almonds, cashews, macadamia nuts, peanuts, pecans, pine nuts, walnuts, pumpkin seeds, sesame seeds, and sunflower seeds; unsweetened almond milk. Nut butters are also included.
All legumes – canned or dried; black beans, black-eyed peas, cannellini beans, garbanzo beans (chickpeas), great northern beans, kidney beans, lentils, pinto beans, and split peas.
All quality oils – avocado, coconut, grapeseed, olive, peanut, sesame, and walnut.
Beverages– distilled water, filtered water, spring water, fresh fruit or vegetable juices.
Other – unsweetened almond milk, coconut milk, rice milk, or soy milk; herbs, spices, salt, pepper, unsweetened coconut flakes, seasonings, Bragg’s Liquid Aminos, soy products, and tofu.
FOODS TO AVOID ON THE DANIEL FAST
All meat & animal products – bacon, beef, buffalo, eggs, fish, lamb, poultry, and pork.
All dairy products – butter, cheese, cream, milk, and yogurt.
All sweeteners – agave nectar, artificial sweeteners, brown rice syrup, cane juice, honey, molasses, raw sugar, syrups, and sugar.
All leavened bread & yeast – baked goods and Ezekiel bread (if it contains yeast and honey).
All refined & processed food products – artificial flavorings, chemicals, food additives, preservatives, white flour, and white rice.
All deep-fried foods – corn chips, French fries, and potato chips.
All solid fats – lard, margarine, and shortening.
Beverages – alcohol, carbonated drinks, coffee, energy drinks, herbal tea, and tea.
Most frequently asked questions about the fast:
FOOD
1. WHY ISN’T YEAST ALLOWED ON THE DANIEL FAST?
In the Bible, yeast is often a symbol for sin, and God often required the Israelites to give up leavened bread (contains yeast) during certain times as a way of setting them apart from neighboring peoples. By not having yeast, we are making a statement against sin and that is in keeping with Jewish tradition by refusing to eat leavened bread as we seek the Lord.
2. WHAT ABOUT NUTRITIONAL YEAST SINCE IT IS DEACTIVATED AND NOT A LEAVENING AGENT?
Whether or not to use nutritional yeast, which is an inactive form of yeast, is really matter of personal conviction. Some people may choose to have it, while others do not.
3. WHAT ABOUT WHOLE GRAINS?
Yes, whole grains are allowed. The modern-day Daniel Fast is based on Daniel’s fasting experiences, which involved denying himself certain foods while he sought the Lord in prayer. Scripture gives us some insight (such as in Dan. 10:3) into what he ate and did not eat.
4. CAN I HAVE WHOLE WHEAT BREAD? WHAT ABOUT EZEKIEL BREAD?
Whole-wheat products are allowed, including bread. However, the bread must be made without yeast or sugar (these are restricted on the fast). In other words, it needs to be unleavened bread, otherwise known as flatbread. Ezekiel bread is not allowed because it contains yeast. You can try to make your own Flatbread.
5. WHY ISN’T VINEGAR ALLOWED?
The process of creating vinegar involves fermentation, and the oxidation of ethanol produces an alcohol-containing liquid. However, one particular vinegar, apple cider vinegar, has many nutritional benefits, so some people may choose to include it on their fast. The idea of the fast is to deny yourself as an act of worship to the Lord. We do not want to be so legalistic about every single thing that we put into our mouths that we miss the whole point of the Daniel Fast, so I would encourage you to seek the Lord for direction. Note: Fresh lemon juice is a good substitute for vinegar!
6. CAN I EAT FISH ON THE FAST?
No animal products are allowed, including seafood. However, some people may choose to modify the guidelines for medical reasons. Whether or not to include fish is a matter between you and the Lord.
7. WHAT ABOUT AGAVE NECTAR OR HONEY?
No added sugars are allowed on the Daniel Fast, including agave nectar, honey, brown rice syrup, molasses, maple syrup, raw sugar, table sugar, and artificial sweeteners.
8. MANY CANNED ITEMS CONTAIN ASCORBIC ACID. CAN I HAVE THAT ON THE FAST?
On the Daniel Fast, you should avoid additives, chemicals, and preservatives as much as possible. However, there are some ingredients in canned foods that are considered “natural” preservatives. Examples are salt, lemon juice, and ascorbic acid, which is a form of vitamin C. So, yes, foods with ascorbic are allowed. However, keep in mind that fresh is always best. Frozen foods are next highest in nutrients, and then canned.
9. HOW MANY MEALS DO I EAT PER DAY? CAN I HAVE SNACKS?
The number of times you eat throughout the day is a personal decision. Some people choose to eat three meals. Some might add a snack or two in between. Others may skip a meal to pray. There is not a particular formula for the frequency of meals. Let God guide you as to what your fast should look like.
10. WHAT ABOUT PORTION SIZES?
Sometimes you will hear people say, “On a Daniel Fast, you can eat as much as you like because it’s all healthy!” That is not true. Even though this is a partial fast, it is still a fast, which involves self-denial. I recommend that you let the Holy Spirit lead you in this area. The idea is to have enough food for sustenance and energy, but not so much that you are overeating.
11. I AM WORRIED ABOUT NOT GETTING ENOUGH IRON ON THE FAST SINCE WE CANNOT HAVE MEAT. WHAT ARE VEGAN SOURCES OF IRON-RICH FOODS?
“Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron” (Source: “Iron in the Vegan Diet”). Here are a few suggestions: 1) Soybeans (edamame) – Garlic-Sesame Edamame, 2) Lentils – Blackened Lentils and Onions, 3) Spinach – Sweet Spinach Salad, and 4) Tofu – Strawberry-Banana Smoothie. You can also use the search bar in the header (top right) to find other Daniel Fast recipes with these ingredients.
12. CAN I HAVE PROTEIN POWDER ON THE DANIEL FAST?
Yes, as long as the product falls within the Daniel Fast guidelines.
BEVERAGES
1. I KNOW TEA IS RESTRICTED BECAUSE IT CONTAINS CAFFEINE, BUT WHAT ABOUT HERBAL TEA?
The main reason teas (even herbal) are restricted is based upon Daniel’s example in the Bible and the fact that he drank only water during his fasts (Daniel 1:12 and 10:3). For some people, having tea is a daily treat, so they may choose to give it up for a period of fasting as a sacrifice to the Lord. Perhaps this is not the case for you and maybe you might choose to include herbal tea on your fast.
The Daniel Fast guidelines are meant to help provide boundaries. However, they are not meant to cause legalism so that you are overly focused on what to eat and what not to eat. That would negate the whole point of drawing near to God. The goal is to eliminate foods that will give you a sense of self-denial and sacrifice.
2. IS COFFEE ALLOWED?
No caffeine is allowed on the fast (even decaf is out!).
3. CAN I DRINK JUICE?
The recommended beverage on the Daniel Fast is water. You should drink it most of the time. Fruit juices (100%, unsweetened – read ingredients to make sure) CAN be used on the Daniel Fast, such to flavor recipes and occasionally as a drink. But I do not recommend drinking a lot of fruit juice (unless you are doing a juice fast and are using freshly extracted juice from a juicer).
4. WHAT ABOUT SPARKLING WATER?
Yes, you can have regular (unsweetened) sparkling water, such as San Pellegrino or Perrier, on the fast.
MISC
1. I AM DIABETIC. IS IT SAFE FOR ME TO DO THE DANIEL FAST?
The Daniel Fast is an extremely healthy way of eating, and many people with diabetes have done the fast with success. I would recommend staying away from foods that are problematic and spike your blood sugar levels. If you have concerns about specific foods, consult a nutritionist or doctor.
2. WILL I EXPERIENCE ANY SIDE EFFECTS?
Some people do experience side effects, such as bloating, headaches, fatigue, and muscle soreness as your body adjusts to the changes in your eating habits. Typically, these unpleasant symptoms will subside after the first few days. By the second week, many people feel a surge of energy once they have settled into the fast. Note: Drinking water can help flush out your system and bring relief more quickly.
3. DO YOU HAVE SUGGESTIONS ON HOW TO DO THE DANIEL FAST WITH CHILDREN?
Yes.
I recommend trying to include children as much as possible. They do not have to follow the fast 100% for it to learn about the discipline of prayer and fasting. In addition, seeds of faith will be planted that will grow over the years. For example, children and teens, no fast foods or no pasteurized foods. They can have meals with the family that are consecrated. Parents can work to help pack their lunch. The little ones can limit or have no sweets.
4. CAN I DO THE DANIEL FAST WHILE BREASTFEEDING?
The Daniel Fast provides a wide range of nutrients for you and your baby. You can follow the plan without fear that you are depriving your baby of important vitamins and minerals. Most moms are concerned about a lack of protein, which is understandable. But, if you are intentional about it, you can actually consume a good amount of protein on the fast (15-20%) without taking in restricted foods (such as eggs, meat, yogurt, and cheese). However, some moms may choose to modify the fast to boost the protein (such as having yogurt as an exception). It really becomes a matter between you and the Lord. Here are some things to keep in mind:
1) Drink plenty of water. Adequate water intake is very important when you are nursing.
2) It may take a few days for your body to adjust as it goes through a detoxification. If you feel weak, have a headache, or just plain lethargic, you will feel better! Usually after 3-4 days, people get a surge of energy and the side effects are minimal. Some fortunate people do not even have side effects at all!
3) Examples of Daniel Fast friendly protein-rich foods: Beans, lentils, nuts, seeds, peas, kale, and tofu. Beans and rice together form a complete protein, so that gives you an extra boost.
4) Be sure to get your husband’s thoughts on this issue as well. You both should be in agreement, as to how you should approach the fasting guidelines. It is important that you be unified in the decision.
5. CAN I DO CROSSFIT WORKOUTS DURING THE DANIEL FAST?
Yes, you can, but you may experience some weakness on the first few days of the fast. After that, your body should settle in, giving you more energy. You might want to supplement with plant-based protein power for smoothies.