Daniel Fast: Complete Guidelines, Food List and How to Start
Originally published in 2015; revised and updated for 2026.
Every January, I get texts and questions: "Are you doing the Daniel Fast again this year? Can I eat this (food item) on a Daniel Fast?”
I have tried Daniel fasting for different lengths of time, and I’ve also experienced intermittent fasting and water-only fasting.
If you're wondering whether this is the year you finally try the Daniel Fast, whether alone or with your church, here's everything you need to know before you start.
Read on for more information on the modern Daniel Fast: what to eat, key Bible verses in the book of Daniel, and how to prepare.
Read these posts to continue planning your Daniel Fast
A lengthy list of foods to eat and avoid → What to Eat on a Daniel Fast: Complete Food List
A collection of practical and spiritual resources for the Daniel Fast → The Daniel Fast Hub
Recipes you can cook this week → Daniel Fast Recipes
What is the Daniel Fast?
The Daniel Fast is a partial fast; you’re not abstaining from all food, the way you would in most biblical fasting examples.
In the Daniel Fast, you eat only plant-based foods and cut out meat, animal products, and anything processed.
As defined in the dictionary, fasting is to abstain from all or some kinds of food or drink, esp. as a religious observance.
Some kinds of food or drink can mean a partial fast is still a fast.
Fasting can feel intimidating, and a lot of Christians never try it because “all or nothing” sounds overwhelming. Here is a chance to start a spiritual discipline.
Who is Daniel?
The fast is named for Daniel in the Bible. He’s a young Jewish man taken into exile by the Babylonians who became a trusted advisor and prophet known for interpreting dreams and visions.
His story is worth reading on its own; fasting is only a small part of it, but it's where this whole practice comes from.
Reading the book of Daniel is vital, and you can read more in 52+ Fasting Scriptures.
Daniel Fast Food Guidelines
The foods on this list happen to be healthy, but weight loss was never the point.
Everything about this fast — why you do it and how you do it — should start and end with prayer, scripture, and your focus on God.
Foods You Can Eat
We have many questions about what you can and can’t eat on the Daniel Fast. Stick to whole, plant-based foods that are minimally processed:
Vegetables
Fruits
Whole grains
Beans & legumes
Nuts & seeds
Herbs & spices
Drink only water
None of today's packaged convenience foods existed in Daniel's time. Ranch-flavored peanuts, French fries, and granola bars weren't options for him, but you can find natural alternatives.
Decide what you’ll eat and where your boundaries are before you start, then hold the line.
Foods to Avoid
Here are general categories of foods to abstain from:
Animal Products: Meat, fish, and eggs
Dairy Products: Milk, butter, cheese, cream, and yogurt
Added Sugars: Any form of sugar, honey, agave, syrup, cane juice, brown sugar, artificial sweeteners
Baked Goods: Leavened bread, muffins, cakes, cookies, crackers (unleavened bread may be fine depending on your personal plan)
Processed Foods: Chips, pretzels, bars — anything with additives or artificial flavoring
Drinks other than Water: Alcohol, coffee, processed juices, sodas, energy drinks
A note on tea: some Daniel Fast plans cut out all tea, even caffeine-free herbal; others allow it. That's a decision you make.
Optional and Debatable Daniel Fast Foods
I've gotten questions and pushback on these food and cooking items over the years. Some people say these foods are forbidden; others say they're fine. If you're new to fasting or have medical needs, it's reasonable to include:
Plant-based oils — avocado, coconut, olive
Nut butters — almond, cashew, peanut, especially the kind ground fresh in-store from whole nuts
Non-dairy milks — almond, coconut, oat, soy (check the ingredient list; these often have additives)
Vinegar — technically involves fermentation with yeast
Flatbread — made from almond or oat flour, no yeast
Plant-based protein powder — usually has some preservatives, but useful if you have real protein needs
Tofu and tempeh — processed, but plant-based; some include them, some don't
How you decide what specific foods to avoid?
Keep it simple!
I’ve received criticism in the past about several food choices. What is listed above as possible to eat on the Daniel fast food list is a major one.
You could spend hours going down every rabbit hole your grocery store offers — and your natural food store.
Don't.
Decide ahead of time, write it down, and don't renegotiate with yourself mid-fast because of cravings and challenging times.
Ultimately, it's important to decide ahead of time and not "as you go," because French fries will look a lot more appealing a few days into the Daniel Fast.
How to Prepare for a Daniel Fast
Remember, this isn't a year-round Daniel diet. The Daniel Fast has a spiritual purpose. Remind yourself of that purpose every day.
1. Begin to reduce and eliminate foods outside of the Daniel Fast.
Taper/cut off processed food, fast food, and caffeine starting at least 7 days before your fast. Preferably, you’ve adjusted your diet further ahead of time.
2. Increase your water intake.
Water is the main beverage. Recommendations are 64-96 ounces per day, or drink half your body weight in ounces.
It probably feels best to drink even more water while you're fasting.
3. Increase your intake of high-fiber foods.
Foods with lots of fiber such as vegetables, beans, and whole grains are overall healthy but can cause discomfort in digestion, bloating, and bowel movements. Gradually increase fiber leading up to your fast to avoid major discomfort.
4. Check out plant-based protein.
Naturally, plants have less protein than meat and animal based products.
Include lentils, beans, peas, quinoa, chia seeds, and other resources.
Just recognize that these have lots of fiber and your body needs time to adjust.
5. Prepare meals in advance.
Have a meal plan, go grocery shopping, and prep your food before you get started.
Try to fix a big salad, soups, or whole grain bowls with brown rice and vegetables. You'll have something ready when you're in a hurry.
The point of fasting isn’t spending extra time in the kitchen, and most of us don’t have that time!
6. 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.
It’s your quiet time, and rest with the Lord to LISTEN.
7. Avoid tempting food-focused situations.
If possible. Now is not the best time to go to a restaurant buffet.
8. Transition 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.
How Long Should You Do a Daniel Fast?
Typically, the Daniel Fast experience is 10 days or 21 days because we see those examples in the Bible.
Pray about it and be led by the Lord.
Core fasting verses from the book of Daniel:
Daniel 1:12 - “Please test your servants for ten days: Give us nothing but vegetables to eat and water to drink.”
Daniel 9:3 - “So I turned to the Lord God and pleaded with him in prayer and petition, in fasting, and in sackcloth and ashes.”
Daniel 10:2-3 - “At that time I, Daniel, mourned for three weeks. I ate no choice food; no meat or wine touched my lips; and I used no lotions at all until the three weeks were over.”
You don’t have to follow an exact amount of days to make your fast “count.”
Personally, I’ve seen a number of people waiting to start a Daniel Fast because the idea of 21 days seems overwhelming.
Start somewhere and follow through on your commitment.
Read the following fasting Bible verses from the Old and New Testaments.
What to Expect During the Daniel Fast
I’ve practiced the Daniel Fast, and other types of fasts, for over a decade and hearing so many stories there is ONE thing you can expect:
Every time you fast will feel different, but the Lord will be with you!
Fasting might feel easier or more difficult.
You might have different feelings in the beginning, middle or end compared to the last time you fasted.
Different situations pop up in work, social life, and the home.
You may have spiritual revelation on day 1, or on day 21—or you may leave without it.
You can’t know exactly what to expect, but you can expect that God will walk with you.
Physical Precautions and Side Effects
Although the Daniel Fast plan is generally safe, it's always wise to speak with your physician or follow your given medical protocol.
This applies if you're pregnant, nursing, on medication, under the age of 18, or have any type of health condition, or just unsure.
Possible side effects include:
Nausea
Headache
Fatigue
Negative physical reactions usually happen in the beginning and fade away as your body adjusts.
Gradually reducing caffeine, sugar, and other items before your fast begins will lessen these side effects.
Again, if you have serious medical conditions ensure you’re getting what your body needs nutritionally. (And check with your medical staff!)
Purpose of the Daniel Fast is Spiritual
You may or may not feel ready. But move forward with humility and depend on God once you commit to fast.
Don’t stop, press forward.
A common thought is: “I messed up today, I should restart with day 1 on Monday.”
We hope you have a 100% smooth sail, but I highly encourage you to move through this defined time until your end day.
Discipline is the goal, but when there are hiccups, continue your commitment.
All kinds of things can happen. You may get really sick, or have an unexpected emergency and need to make some substitutions.
You may feel like it’s overwhelming, too hard to cook, you’re too busy, you hate how you feel… and more.
Control what you can, but God is in control.
Stay on your committed time of fasting, even if things go off plan certain days or meals.
Focus on the Lord; ask for His help.
Read the Bible, and meditate on His word.
Pray for every need.
Please don’t anticipate any difficulties, just know that you can overcome all of them. Not because any of us are perfect, but we’re confident in God’s great love.
God’s Grace
But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. - 2 Corinthians 12:9
Have you ever done a Daniel Fast?
Start with the post: 52+ Amazing Verses About Fasting in Scripture.
Blog image from 2015