The Daniel Fast is a spiritual dietary practice rooted in the biblical account of Daniel in the Old Testament. It is a partial fast, in which meat, dairy, alcohol, and other rich foods are avoided in favor of vegetables and water in order to be more sensitive to God. The Daniel Fast, often popularized as a 21-Day Daniel Diet, involves the restriction of certain foods and adherence to a diet similar to veganism. The spiritual intention is to draw closer to God and rely on Him for true satisfaction. It is generally well-tolerated and offers potential health benefits.
Origins and Biblical Basis
The fast is based on the lifelong kosher diet of the Jewish prophet Daniel in the biblical Book of Daniel and the three-week mourning fast in which Daniel abstained from all meat and wine. Believers engaging in the Daniel Fast are encouraged to care for their bodies while honoring God, and it can be a helpful way to spiritually focus on God. The primary scriptures associated with the Daniel Fast can be found in the book of Daniel 10:3, guiding participants to emulate Daniel’s commitment to simplicity and spiritual discipline.
In Daniel 1:12, one of the fasts was based on the dietary choices of Daniel and his companions, serving as a test to demonstrate that God would strengthen them: “Please test your servants for ten days by giving us only vegetables to eat and water to drink. Then compare our appearance with that of the young men who eat the royal food, and treat your servants in accordance with what you see.” So he agreed to this and tested them for ten days. In another instance, Daniel fasted and mourned in response to a prophetic vision.
The specific foods to be avoided during the fast are based on principles found in the book of Daniel, emphasizing simple, plant-based foods while excluding indulgent foods, meats, and alcoholic beverages. The practice is founded on the belief that temporary dietary restrictions can lead to increased spiritual awareness and a deeper connection with God. The Daniel Fast is widely practiced among Christian communities as a method to seek spiritual renewal, discernment, and breakthrough through focused prayer and dietary discipline.
Historical Context
Nebuchadnezzar II became king of the Chaldean Empire in 605 BCE. He invaded the Israelite Kingdom of Judah in 604 BCE, the fifth year of the reign of King Jehoiakim of Judah. After Jehoiakim's son Jeconiah became king, Nebuchadnezzar attacked the Israelite capital of Jerusalem in 597 BCE. In the biblical narrative of the first chapter of the Book of Daniel, Nebuchadnezzar's siege of Jerusalem happened in the third year of the reign of Jehoiakim, whose successor Jeconiah is not mentioned.
Read also: A Look at "Eating the Bible"
Elsewhere in the Bible, Jehoiakim was already dead at the time of the siege of Jerusalem. The first chapter of the Book of Daniel was most likely composed as early as 450 BCE and as late as the 2nd century BCE. In the narrative, the God of the Israelites, Yahweh, let King Jehoiakim fall to Nebuchadnezzar.
Daniel, three friends, and fellow captives have been brought to the Chaldean capital, the newly rebuilt Babylon, to learn the literature of the Chaldeans. Nebuchadnezzar offered them royal food and wine for the three years of their education. Daniel decided not to defile himself with the royal rations, which included meat that may not have been drained of blood, as required by Jewish law, or that was likely often used as ritual offering to the Babylonian god Marduk and his divine son Nabu.
Daniel refused to eat foods forbidden by Yahweh and instead asked for vegetables and water. The guard charged with their care expressed concern for their health, so Daniel requested a short test of the diet. For 10 days, they were permitted to eat just vegetables, and at the end, the guard was surprised at their good personal appearance and physical and mental health, compared to those who had accepted the royal foods. Therefore, Daniel and his friends were permitted to eat vegetables for the duration of their training.
Cyrus the Great captured Babylon in 539 BCE, fifty-eight years after the fall of Jerusalem. In the narrative of the tenth chapter of the Book of Daniel, in the third year of the reign of Cyrus, Daniel went into a mourning fast for the first three weeks of the year, including Passover. During the fast, he had no meat, wine, or rich foods.
Dietary Guidelines
The Daniel Fast limits food choices to vegetables and water as stated in the Book of Daniel. The Daniel Fast prescribes the vegan diet in that it excludes the consumption of animal products. The diet also excludes processed foods, additives, preservatives, spices, flavorings, sweeteners, caffeine, alcohol, and products made with grains.
Read also: Principles for Weight Loss
Foods to Include
Here are foods that are approved while on the Daniel Fast:
- Beans and lentils: All types are permitted.
- Fruits and vegetables: All types are permitted.
- Herbs and spices: All fresh and dried herbs and spices are permitted and encouraged as flavor enhancers, though salt should be used sparingly.
- Nuts and seeds: All types are permitted, except those with added salt.
- Oils and fats: Only vegetable oils are allowed, and only in small amounts, such as to saute vegetables. Olive, avocado, peanut, coconut, grapeseed, canola, walnut, and sesame oil are all approved oils.
- Unleavened bread: Whole grain breads and flatbreads made without yeast, sugars, or preservatives are permitted.
- Whole grains: Amaranth, barley, brown rice, buckwheat, bulgur, freekeh, millet, oats, plain popcorn, quinoa, rye, sorghum, spelt, teff, whole grain pasta, whole wheat, and wild rice are approved.
- Beverages: Water should be your main beverage. Unsweetened plant beverages such as 100% fruit juice are permitted in small amounts.
- Vitamins and supplements: All are permitted as needed. If you use protein powders, they should be minimally processed and meet the diet’s guidelines.
Foods to Avoid
Here are foods that should be avoided on the diet:
- Added sugar and artificial sweeteners: Table sugar, agave nectar, artificial sweeteners, brown rice syrup, brown sugar, cane juice, corn syrup, honey, malt syrup, molasses, raw sugar, and similar products should be avoided.
- Certain beverages: Alcohol, coffee, tea, kombucha, soda, and sugar-sweetened beverages should be avoided.
- Dairy products: All dairy should be avoided, including milk, cheese, yogurt, and ice cream.
- Meat, poultry, fish, and eggs: Animal products are not permitted.
- Processed foods: Any food that is heavily processed or contains added colors, flavors, or preservatives should be avoided. Processed foods include chips, candy, chocolate, premade meals, takeout, granola bars, and more.
- Refined grains: White flour and white rice are not permitted.
- Solid fats: Butter, ghee, lard, margarine, and shortening should be avoided.
- Yeast: Yeast and leavened bread products are not permitted.
Additionally, fermented foods (such as vinegar and soy sauce), processed veggie burgers, and tofu are usually avoided. Since the Daniel Fast is not a weight loss diet, you are not required to monitor or restrict calories. Instead, you should eat until you feel satisfied, which will look different for each person. However, the diet does suggest that you avoid eating more than you need to feel full and nourished.
Potential Benefits
There are many potential benefits to the Daniel Fast Diet.
High in Plant-Based Foods
The Daniel Fast involves an entirely plant-based diet that incorporates vegetables, fruits, nuts, seeds, beans, and lentils. Numerous studies have shown that a plant-based diet is beneficial to health and may reduce the risk of heart disease, type 2 diabetes, all-cause mortality, certain types of cancer, Alzheimer’s disease and other neurological conditions, and premature aging . In particular, consuming beans on a regular basis is associated with better overall health, especially for improving heart health and supporting a healthy gut. They’re high in protein, iron, fiber, complex carbohydrates, zinc, and other beneficial nutrients.
Read also: Vegan Diet for Diabetes Management
Interestingly, a 2010 study on the Daniel Fast that included 44 participants noted a significant decrease in blood pressure and cholesterol after 21 days on the diet. C-reactive protein (an inflammatory marker) also decreased, but not to a statistically significant degree. A 2013 study showed a significant reduction in total cholesterol after 21 days on the diet. However, the participants were allowed one serving per day of meat and dairy, so the diet was not precisely followed. Therefore, diets rich in minimally processed plant-based foods - such as the diet you follow on the Daniel fast - are great for your health.
May Promote Feelings of Fullness and Weight Loss
Most foods on the diet are high in fiber, which takes longer to digest and helps promote fullness. As a result, you may feel fuller on less food and eat fewer calories. The diet is also low in added sugars and fats, which can contribute a significant number of calories. Therefore, while it’s not a weight loss diet, you may lose some weight on the Daniel Fast.
That said, the diet is intended to be followed for only 10-21 days, which isn’t enough time for meaningful, long-term weight loss. So while you may lose some weight, this diet shouldn’t be used as a weight loss method. If you’re interested in losing weight, you may want to try applying some principles of the diet, such as upping your intake of fiber-rich foods and limiting added sugars. This can be more sustainable and enjoyable than trying to stick to an entire diet long-term.
One study observed this pattern among 135 churchgoers who attended weekly nutrition education on the Daniel Fast. After 40 days, participants who incorporated healthy eating principles from the diet, such as home-cooked, plant-based meals, lost an average of 3.9 pounds (1.7 kg).
Inexpensive
Most foods you eat on the Daniel Fast are inexpensive and easy to use. It’s mostly based on beans and lentils, which are both cheap and convenient foods that can be added to many dishes. Further, the diet does not require any supplements, which can be expensive. That said, buying fresh vegetables and fruit can be costly, especially for large families. A good alternative is to purchase frozen vegetables and fruit, which are just as nutritious.
Potential Downsides
There are some downsides to the Daniel Fast that you should keep in mind.
Highly Restrictive
Although the Daniel Fast is intended for short-term observance, it involves a long list of food restrictions that may be hard to sustain. To follow the diet, you must eliminate all animal products, processed foods, added sugars, leavened breads, and many other common foods. For many people, this leaves little room for flexibility and will require a significant amount of meal planning and preparation to follow properly.
Not for Everyone
The main goal of the Daniel Fast is to give up indulgent foods as an act of devotion. If you aren’t spiritual or don’t align with this philosophy, the diet may not be motivating for you. And its overly restrictive nature may lead to feelings of deprivation and a negative relationship with food, especially for those with a history of disordered eating . That said, you can still apply many of the healthy principles of the diet to your lifestyle, such as consuming more plants and fewer processed foods.
May Not Meet Protein Needs
Though you can meet your protein needs on the Daniel Fast, it may be difficult. The diet restricts animal proteins as well as processed plant proteins like veggie burgers and tofu, which may make it difficult for you to consume enough protein. That’s especially likely if you’re not used to consuming beans, lentils, nuts, and seeds at most meals. You may be able to use protein powder, provided it meets all the requirements of the diet. However, some argue that protein powder should be avoided because it is a processed food product.
May Lead to Stomach Discomfort
If you’re not used to eating a high fiber diet, you may experience stomach discomfort during the Daniel Fast. Most approved food items, such as vegetables, fruit, beans, lentils, nuts, and seeds, are high in fiber. While fiber is beneficial to your health, too much of it can be difficult to digest, leading to stomach upset, bloating, and in some cases, constipation . If you intend to try the Daniel Fast, you may want to slowly introduce high fiber foods into your diet 3-4 weeks before starting it. That may allow your body to adjust and reduce the likelihood of unwanted side effects once the diet begins.
Practical Considerations
The Daniel Fast is a short-term diet used as both a diet “reset” and a form of spiritual devotion. If you’re interested in following the Daniel Fast as part of your faith, speak with a healthcare professional first to ensure it’s right for you nutritionally. In some cases, you may need to make modifications based on your medical history.
Remember that the Daniel Fast is not necessary to have good health. You can include components of the diet (such as minimally processed high fiber foods) while still allowing yourself to eat foods not permitted on the diet. This will allow for more flexibility that may better suit your lifestyle and dietary requirements.
Regardless of your reason for starting the diet, you should not follow it for longer than 21 days. Though proponents of the diet suggest it’s safe for those who are pregnant, the diet may not provide adequate calories or protein. Therefore, pregnant people should avoid it.
Sample Meal Ideas
Here are some meal ideas that align with the Daniel Fast guidelines:
- Lunch: Lentil and Vegetable Stew (legumes, veggies)
- Lunch: Mediterranean Chickpea Wrap (whole-grain wraps, legumes, veggies). Tip: Use leftover Chickpea Salad from Day 2 for a quick lunch wrap!
- Dinner: Cauliflower and Chickpea Curry with Brown Rice (legumes, veggies, brown rice). You might like this Creamy Cauliflower & Chickpea Curry Recipe!
- Dinner: Lentil and Vegetable Curry with Basmati Rice (legumes, veggies, brown rice). You might like this 15-minute Lentil Veggie Curry!
Ensure you adjust quantities based on your preferences and the number of servings needed.
Addressing Common Misconceptions
Combining two tenets such as diet and religion can be very risky business indeed, so may I clarify an important matter before we go any further. Because this book includes scripture and refers to biblical principles which support a healthy diet, I know that many of you will write to me about passages that seem to promote or endorse meat eating.
- Peter’s dream (Acts 10:9-16): In Peter’s dream, a large sheet containing all kinds of animals, reptiles and birds is lowered from heaven to earth, along with vocal instruction saying “Get up, Peter. Kill and eat.” Peter, who is following the kosher diet of his Jewish culture, protests because he has never eaten any animal foods considered impure or unclean. Many interpret Peter’s vision as God’s permission to kill and eat animals; however, the vision is not a dietary mandate at all. It wasn’t lawful at that time for a Jewish man such as Peter to enter the home of a non-Jew (gentile), but God was now removing that barrier. Because God had pre-arranged a meeting between Peter and a gentile named Cornelius, the vision was God’s way of letting Peter know he was free to enter the home of Cornelius and other gentiles to bring them the Good News of Jesus Christ. And Peter did just that after being summoned by Cornelius’ men. Peter recognizes the dream’s meaning and acknowledges in Acts 10:28 that the vision meant he should call no man unclean.
- Only the weak eat vegetables (Romans 14:1-12): This passage written by Paul to the Jews in Rome is also not about diet. The issue centered on eating meat that had been sacrificed to idols by pagan butchers. Paul’s position was that those who were offended by the association with pagan worship (and therefore did not eat the meat) were “weak in faith” because, after all, the pagan gods were not real. He encouraged acceptance of those “weak in faith” and instructed both sides-meat eaters and non-meat eaters- to follow their own minds, refrain from condemning each other over their differing points of view, and to be thankful to the Lord in either situation.
- Jesus declares all food clean (Mark 7:1-23). The Jewish leaders had criticized Jesus’ disciples for not washing their hands prior to eating. When they questioned him about it, Jesus rebuked the leaders as hypocrites because they were setting aside God’s commandments in order to observe their man-made traditions and legalistic hand-washing rituals. “He said to them, “Do you not understand yet? Do you not understand that whatever goes into a man cannot make him sinful? Jesus goes on to teach in the following verses that the evil from inside a man’s heart is the true source of what makes him unclean (sinful). Immoral thoughts and actions are what defile a person, not the violation of man-made rituals. It did not make a man sinful to eat food with dirty hands, therefore, Jesus declared that all foods were clean. This passage is not a directive or justification to consume a specific diet; we still see Peter strictly adhering to the Kosher laws after Christ’s resurrection (see Peter’s dream above). Rather, this passage is an illustration that sin results from the posture of one’s heart, not from eating food with dirty hands.
- Jesus ate fish and lamb. This line of defense is often used by those who primarily wish to defend their meat choices, and yet who are probably eating ham, bacon, pork chops, shrimp and crab legs (foods Jesus would not have consumed). Jesus-fully God and fully human-was a Jewish man born into a culture following the Mosaic Law; it’s natural that he would have eaten the typical kosher diet of that time. There’s one verse that tells specifically of Jesus eating fish after His resurrection (Luke 24:42), and many other verses where Jesus provided fish for others to eat. And although the bible does not specifically state that Jesus ate lamb, he participated in the Passover meal which traditionally included the consumption of lamb. The typical daily diet in Jesus’ time would have included a light breakfast of bread or a piece of fruit, a light lunch of bread, grain, olives and figs, and dinner consisting of a one-pot stew served in a common bowl. Bread was used to spoon the stew, which might have been a thick porridge of vegetables, lentils or chickpeas spiced with herbs. Meat was only served occasionally, fish more often, mostly when the family had an important guest. We don’t really know how much animal food Jesus consumed on a regular basis, nor is it relevant. The fact that our sinless Jesus most likely consumed some animal flesh while on this earth 2000 years ago is not a mandate, directive or justification that we do the same today. The dietary patterns of the two cultures are worlds apart. The processing and contaminating of today’s meat, fish and fowl has vastly changed, and our increased intake of fat is off the charts. Convenience foods filled with artificial ingredients, toxins and fake sweeteners line our grocery shelves, and greasy fast food is available everywhere.
Personal Experiences and Reflections
Years ago, I participated in a 21-day Corporate Fast with my church, and I opted for the Daniel Fast. I kept it simple - joining this corporate fast, for a period of fasting and prayer, at the beginning of the year for 21 days. I gave up items such as meat, dairy products, and desserts, and opted for a Vegan diet of plant-based meals, with plenty of water. I didn’t even bother researching the specifics of the diet; I simply assumed that I would become healthier due to the increase in vegetables, and perhaps even experience some weight loss, while the church’s community grew in vision and closeness with God through the fast.
I initially struggled with finding suitable food options, primarily eating a vegan diet and increasing water intake. During the fast, I attended an event where sandwiches were served, along with sides and cookies. This was our main meal for the day, without much of an option, I ate a piece of white sub roll with lettuce and tomato in it - not the healthiest meal and probably not what Daniel would have consumed. Unfortunately, as a result of the fast, I felt worse as I grappled with symptoms such as mental fog, anxiety, heart palpitations, and hand tremors. Little did I know that these discomforting symptoms would lead to the discovery of an underlying condition - Hashimoto’s Thyroiditis. This revelation turned the fasting experience into a blessing in disguise because, without the fast, my symptoms wouldn’t have risen to the surface.
I found that it’s important to refer back to the Bible to discover what CAN be eaten and focus on building a daily meal plan that meets my caloric and nutritional needs. I realized that with a daily caloric restriction of 1,200 calories, I would rapidly lose weight and struggle to consume all of the necessary vitamins. Although I don’t need 2,000 calories, my goal is to aim for a minimum of 1,400 to 1,800 calories per day, focusing on nutrient-dense foods. Armed with this knowledge about my body’s nutritional needs, I recently revisited the Daniel Fast, inspired by Dr. Rex Russell’s book, “What the Bible Says About Healthy Living,” which emphasizes eating clean foods that God created, as close to their whole food state as possible, while avoiding addictions.
Those of faith are called to fast and pray, as indicated in Matthew 6:16, and seeking the Holy Spirit’s guidance is crucial before embarking on any fast, whether full or partial, to assess one’s motivations for fasting. The main goal of the Daniel Fast should not be selfishly motivated.
My experience with the Daniel Fast turned out to be a transformative one. It brought to light the importance of seeking proper guidance, understanding the nutritional needs of the body, and aligning dietary practices with underlying health conditions. Through this journey, I have not only gained a deeper understanding of the principles behind the Daniel Fast but also recognized the significance of balanced nutrition and its impact on overall well-being.