Daniel Fast: Complete Guidelines, Food List and How to Start
Originally published in 2015; revised and updated for 2026.
Have you gone into a time of fasting and prayer at the start of the year? Have you fasted by yourself or with a church? Has it been a Daniel Fast, intermittent fast or a water-only fast?
Christian fasting is found in the Bible and it’s spiritual. Biblical fasts are focused on drawing closer to the Lord, spiritual disciplines, hearing His voice, and guidance in life.
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.
What is the Daniel Fast?
The Daniel Fast is defined as a partial fast, which means you don't abstain from all food, which is typical in most examples of biblical fasting.
As defined in the dictionary, fasting is to: abstain from all or some kinds of food or drink, esp. as a religious observance.
Fasting can be hugely intimidating. Many Christians never fast at all. But it isn’t all or nothing. You can start with a partial fast.
With the Daniel Fast, you eat only plant-based foods, abstaining from all meats, animal products, and processed foods and drinks.
Who is Daniel?
Daniel Fasts are based on what we read in the book of Daniel in the Bible.
Daniel was a young Jewish man who was taken by the Babylonians. He was a trusted advisor, a prophet, and known for interpreting dreams and visions.
Reading the book of Daniel benefits us immensely–fasting being only a small part of it!
Daniel Fast Food Guidelines
Biblical Christian fasts aren’t just physical experiences — they are spiritual.
Foods you eat on a Daniel Fast are healthy, but losing weight isn’t the goal of a Christian fast.
Everything about why we fast and how we fast should begin and end with prayer, reading scripture, and focusing on God.
Foods You Can Eat
We have many questions about what you can and can’t eat on the Daniel Fast. Overall, eat foods that fit a plant based diet and are minimally processed, such as:
Vegetables
Fruits
Whole grains
Beans & legumes
Nuts & seeds
Herbs & spices
Drink only water
None of the packaged convenience foods that we have today existed thousands of years ago in Daniel's time.
Would Daniel have eaten peanut butter? French fries? Granola bars? These options definitely weren’t available.
It’s vital to determine at the beginning of you fast exactly what you plan to eat and where you draw boundaries—then stick to the plan.
Foods to Avoid
Here are general categories of foods to fast.
Animal Products: Meat, fish, and eggs
Dairy Products: Milk, butter, cheese, cream, and yogurt
Added Sugars: Any form of sugar, raw sugar, agave nectar, honey, syrup, cane juice, raw sugar, brown sugar, malt syrup, brown rice syrup, or artificial sweeteners
Baked Goods: Leavened bread and items like muffins, cakes, cookies, and crackers are not allowed; unleavened bread may be permitted on your personal plan
Processed Foods: Only whole grains are allowed, so avoid packaged and heavily processed foods with food additives, artificial flavorings, or solid fats, including potato chips, french fries, corn chips, bars, pretzels, cookies, etc
Drinks other than Water: Alcohol, coffee, carbonated beverages and sodas, energy drinks
Note on tea: some will choose to abstain from all tea, including herbal teas without caffeine; others will include caffeinated teas
Optional and “Debatable” Daniel Fast Foods
A quick visit on the "controversial" foods on a Daniel Fast. I have definitely heard that the following are forbidden, and others say they are fine.
If you have medical needs or you are brand new to fasting, you may choose to include some of the following items:
Plant based oils: such as avocado, coconut, olive.
Nut butters: almond, cashew, peanut. Many grocery stores, especially health-based, contain “in-store nut grinding systems” which may be more appropriate. These allow you to make fresh nut butters. In these machines, you will see whole nuts and push a handle to send them through the grinder.
Non-dairy milk substitutes: almond milk, coconut milk, oat milk, and soy milk. You will likely see additional ingredients in these milks.
Vinegar: vinegar has a fermentation process involving yeast.
Flat Bread: without yeast, you can find almond flour or oat flour, ground from whole oats.
Plant-based protein powder: will probably contain some preservatives and other ingredients but some people have needs for protein.
Tofu and tempeh: made from soybeans, some might avoid them because they are processed while others will include them.
How you decide what specific foods to avoid?
Keep it simple!
I’ve received criticism in the past about many things. What is listed as possible to eat on the Daniel fast food list is a major one.
We can really get into the weeds with all the options that are out there in our modern day grocery store.
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 that this isn't a year-round daniel diet: the Daniel Fast has a spiritual purpose.
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