How to Do a Daniel Fast

Co-authored by Olivia Woodford

Last Updated: November 19, 2024 Fact Checked

There are two references to fasting in the biblical book of Daniel from which the "Daniel Fast" is drawn. Daniel, chapter 1, describes how Daniel and his three friends ate only vegetables and drank only water. (Daniel 1)^{[1]
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Research source} At the end of a 10-day trial period, Daniel and his friends appeared healthier than their peers who ate the rich foods from the royal table. In Daniel, chapter 10, Daniel fasts again, abstaining from "pleasant food," meat, and wine. (Daniel 10)^{[2]
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Research source} You, too, can gain a healthier body and clearer mind by following this diet "fast" in moderation.

Part 1

Part 1 of 3:

The Daniel Fast and Your Relationship to God

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Avoid distractions. This is a sacred time between you and God,^{[3]
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Research source} so avoid secular television and radio programs.
Worship God through sacrifice and love Him more than His gifts.

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Your days should be filled with unselfish prayer. During the fast, increase the frequency of your daily prayer time by a factor of three or more.
Reserve time with God during the day by studying the Bible.

Part 2

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The Daniel Fast, Part I

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It's an especially good idea to reduce your intake of caffeine.
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In the first Book of Daniel, the Prophet ate only vegetables and fruit, and drank only water for 10 days. A short rundown of acceptable foods include:^{[4]
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Research source}
- All fruits and vegetables
- All legumes
- Whole grains
- Nuts and seeds
- Tofu
- Herbs and spices.
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Conversely, there is also an agreed upon list of foods to avoid. Keep in mind that no artificial or processed foods nor any chemicals are allowed in the Daniel Fast.^{[5]
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- All meats and animal products
- All dairy products
- All deep fried foods
- All solid fats.
Foods often contain hidden ingredients. Make sure the foods you buy are compliant with the Daniel Fast.

Part 3

Part 3 of 3:

The Daniel Fast, Part II

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1
Move to stage two. In Daniel, Book 10, the Prophet went on a second, 3-week fast. To quote the Bible, Daniel "ate no pleasant food, no meat or wine."^{[6]
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Research source} The second fast is basically the same as the first fast, but the text specifically names three things to avoid:^{[7]
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- Wine
- All sweeteners (including honey)
- All leavened bread.
If you feel more energetic and healthier, it is likely that you will want to keep up healthier eating habits. While reintroducing many of the items you've not had during the fast is inevitable, you may want to do so with greater consciousness for quality and portion size. And some things, like fried food and sugar are best kept to a new minimum.

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What should I read in the Bible when I'm fasting?

Alice B

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Starting in Daniel was good for me. Adding Psalms or Proverbs for meditation is also good.

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Can I have hot chocolate on the Daniel fast?

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Assess your motive for each choice. The purpose of a fast is to deny your flesh and feed your spirit. Chocolate tends to be an indulgence to make us feel good (comfort, caffeine, warmth, etc.) and can feed an addiction in some cases (sugar, caffeine, endorphins). Thus, no is probably the best answer, bearing in mind the purpose of the fast.

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What is leaven bread?

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Leaven bread is bread whose ingredients include a rising agent such as yeast. Most bread you buy is leavened bread. Unleavened bread is usually flat and non-puffy. Pita bread, matzo and tortillas are all examples of unleavened bread.

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Tips

Lots of prayer...we need God's strength and guidance.

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If for any reason you eat something you shouldn't have during the fast, it is better to ask for forgiveness and continue, than it is to stop the fast.

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Set a goal for how long you will do the fast. Ultimately, you may want to continue the Daniel Fast longer than first intended.

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The Daniel Fast is a time to get closer to God and hear his voice. It's easy to get distracted by the desire to eat, but focus on deep prayer and you'll find yourself wanting to continue your fast.
After your fast, slowly introduce more foods to your body. Try light, easy-to-digest foods like fresh fruit, vegetable juice, broth-based soups, and steamed vegetables.
Try a little yoga or meditation with your fast to help focus on your goals and be more attuned with your body.

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Warnings

During the time of fasting, you will face temptations, resist them in the name of Jesus Christ.

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When you have finished fasting, eat light meals and slowly build back up to your normal diet.

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The Daniel Fast promotes healthy eating. But if you have specific health concerns, consult with a trusted health care provider before committing to this 10-day (or 3-week) diet.

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