The Daniel Fast is based on two passages from the Old Testament book of Daniel (chapters 1 and 10), with influence from traditional Jewish fasting laws.
To be clear, Daniel wasn’t actually fasting in chapter 1. He was simply being obedient to God by avoiding foods that were off limits to his people. It’s also important to note that you won’t find reference to a “Daniel Fast” anywhere in the Bible. That’s because it’s a recent concept, not a practice mandated by God. In other words, the rules aren’t written in stone.
Think of the Daniel Fast as “inspired by actual events.” We can’t be sure what the ancient prophet ate and what he didn’t, but that’s not what’s important. The purpose of this exercise is to emulate Daniel’s heart for the Lord. In the process, we just might find ourselves “healthier and better nourished” (Daniel 1:15) than before we began.
Below is a list of YES foods (those to include) and NO foods (those to avoid). While this is not an exhaustive list, it should provide a basic outline for your fast. You will find minor variations on other websites, but these are the guidelines I’ll be observing for all recipes on this blog.
YES foods
- Fruits & Vegetables: fresh, frozen, dried, canned
- Whole Grains: barley, brown rice, bulgur wheat, millet, popcorn, oats, whole wheat flour
- Pseudograins (seeds that are used the same way as grains): amaranth, buckwheat, quinoa, wild rice
- Legumes: beans, lentils, peas, peanuts
- Nuts & Seeds: raw, sprouted, dry-roasted
- Unrefined Oils: avocado, coconut, flax seed, olive, red palm, sesame seed, walnut
- Beverages: water, fresh-pressed juice, nut milk
- Seasonings: herbs, spices, soy sauce, tamari, liquid aminos, vinegar
- Other: nutritional yeast
NO Foods
- All Animal Products: dairy, eggs, fish, meat, poultry
- Sweeteners: natural and artificial
- Leavened Breads: anything with baking powder, baking soda or yeast
- Refined Grains: white flour, white rice
- Processed Foods: those containing artificial flavors, chemical additives or preservatives
- Refined Oils: canola, corn, soybean, vegetable
- Beverages: alcohol, coffee, tea
- Other: deep-fried foods, gum, mints
Best Practices
Choose fresh produce whenever possible. Frozen is the next best option. Canned foods have a few potential drawbacks. First, nutrients are often lost during the canning process. Second, there is the risk of BPA contamination, which is linked to a wide range of health problems. Finally, canned foods typically have high levels of sodium. To reduce these risks, choose foods packed in BPA-free cans or glass jars. Look for items labeled “reduced sodium” and always read the list of ingredients to be sure there are no chemical additives. Asorbic acid (Vitamin C) and citric acid are naturally derived preservatives commonly used in canned foods, and these are acceptable during the Fast.
Purchase organic fruits and vegetables to limit your exposure to harmful pesticides. Buying ONLY organic may not be feasible, in which case you should concentrate on the Dirty Dozen. These twelve fresh fruits and veggies have the highest amounts of pesticide residue, which gives them priority when selecting organic produce. On the flip side, the Clean Fifteen are the safest conventionally grown crops, as they have the lowest levels of pesticides.
Drink lots of water! It should be your primary beverage during the Fast. While fresh-pressed juices have some amazing health benefits, they should be viewed as meal supplements or meal replacements.
When shopping for the Daniel Fast, remember to read the labels. If there’s an ingredient you don’t recognize, it’s probably not “real food” and should be avoided.