Starting a Daniel Fast: What to Eat and Not to Eat
Guidelines for following a Daniel Fast including a list of foods to eat and not eat.
Many churches and individuals participate in a time of fasting and prayer at the start of the year. Others practice intermittent fasting throughout the year for the physical health and spiritual benefits.As defined in the dictionary, fasting is to: abstain from all or some kinds of food or drink, esp. as a religious observance.If you're intimidated by the idea of fasting all food, the Daniel Fast is a modern plan adapted from the bible. It's a partial fast where you limit certain types of foods but do not abstain from eating entirely.This post is going to be centered on the food-specific logistics of a Daniel Fast, but I highly recommend you look into what the bible has to say about fasting (10 Examples of Fasting in the bible).
General Guidelines for the Daniel Fast
The guidelines for a Daniel fast are based on the commitment of Daniel and his friends to not defile themselves with the king's choice food and wine. Instead they asked for "some vegetables to eat and water to drink" (Daniel 1:8-20).
Daniel Fast Guidelines:
Drink only water
Eat vegetables - defined as plant-based foods: vegetables, fruits, and whole grains
Abstain from all other foods - meat, animal products like dairy and butter, any processed foods, baked goods, sweeteners, artificial ingredients, etc.
The bible doesn't include a detailed food list, so there is some disagreement about whether certain foods should be excluded or included. None of the packaged convenience foods that we have today existed in Daniel's time. Would Daniel have eaten peanut butter and granola bars? Those options were not even available!I don't think it's necessary to spend lots of time on , but you should determine from the beginning exactly what you plan to eat and where you draw boundaries - then stick to the plan!
What to eat on a Daniel Fast. Guidelines for fasting and food lists.
Precautions and Side Effects
This post is not intended to be medical advice, please consult your physician. See our full Disclosure Policy.Although the Daniel plan is generally safe, it's always wise to speak with your physician about any major diet changes. If you're pregnant, nursing, on medication, under the age of 18, or have any type of medical condition you should definitely check with your doctor.Possible side effects include
Nausea
Headache
Fatigue
Gradually reducing caffeine, sugar, and other items before your fast begins will mitigate these side effects.
Starting and Ending Your Daniel Fast
Some ways to make the transition and process of fasting more effective:
Begin to reduce and eliminate processed food, fast food, and caffeine at least 7 days before your fast.
Increase your water intake. Recommendations are 64-96 ounces per day, or drink half your body weight in ounces, but you may feel best to drink even more while you're fasting.
Increase your intake of high fiber foods such as vegetables, beans and whole grains - the Daniel fast contains lots of fiber, which is good for your body but can be uncomfortable if rapidly increased and your body is not adjusted.
Prepare in advance. Have a meal plan, go grocery shopping, and prep your food before you get started. Try to fix a big salad and/or soups so you have something ready when you're in a hurry.
Get plenty of rest throughout. Your body will need it, and your mind will be better able to focus on the purpose and intent of your fast.
Avoid overly tempting situations if possible. Now is not the best time to go to a restaurant buffet.
After your fast - SLOWLY incorporate excluded foods back into your diet. It can be really challenging, but your body will feel miserable if you gorge the day after your fast ends.
Foods to Avoid on a Daniel Fast
Animal Products: meat, fish, eggs, dairy (butter, cheese, milk, yogurt)
Sweets: any form of sugar, agave, honey, molasses, syrup or artificial sweeteners
Baked Goods: leavened breads, muffins, cakes, cookies, etc.
Refined and Processed Foods: any artificial additives/chemicals/preservatives, packaged snacks like bars, chips, pretzels, cookies, white breads
Drinks other than Water: alcohol, coffee, carbonated beverages and sodas, energy drinks, tea, juices that aren’t 100% natural
Foods to Eat
Here is a long list of foods included within a Daniel fast. Try to eat a variety of foods, vegetables of different colors, and fruit in moderation (since it does contain sugar).Fruits and VegetablesAll fruits and vegetables are included on the Daniel Fast: fresh, frozen, canned, or dried. Examples include
Apples
Avocado
Bananas
Berries
Dates
Figs
Kiwi
Grapes
Lemons and limes
Melons
Pears
Pineapples
Oranges
Artichoke
Asparagus
Broccoli
Cabbage
Celery
Cucumber
Eggplant
Ginger
Greens
Lettuce
Onions
Potatoes
Squash
Tomatoes
Etc…
Whole Grains
Barley
Bulgur
Brown Rice
Grits/Polenta
Millet
Oats
Quinoa
Legumes
Canned or dried
Beans: black, kidney, pinto, white
Black eyed peas
Lentils
Peas
Soybeans
Nuts and seeds
Almonds
Brazil Nuts
Cashews
Hazelnuts
Peanuts
Pecans
Pistachios
Walnuts
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Other
Olives
Fresh or dried herbsfhrty
Spices
Optional ItemsThe following items could be considered "controversial" on a Daniel Fast. People who have decided to follow a purely whole food, unprocessed plant-based plan may omit the following foods. Others, especially if brand new to fasting, may choose to include some of the following items.
Plant based oils (olive, grapeseed, sesame)
Nut butters: Almond, cashew, peanut
Non-dairy milk substitutes: Almond milk, coconut milk, oat milk, etc
Vinegar
Flat Bread
Sea salt or Himalayan salt
Soy Sauce
Ready to Get Started?
Here are some meal plans, recipes, and shopping lists to help you plan:
Have you ever done a Daniel Fast? I would love to hear about your experience, challenges, and triumphs in the comments below!