Fasting for Faith: How to Fast Safely, and When to Choose a Different Kind of Fast
Fasting is one of the oldest spiritual practices, but churches rarely talk about how to do it safely. Here is how to prepare, who should talk to a doctor first, and meaningful fasts that do not involve skipping meals.
Why we need to talk about fasting safely
Every January, and again during Lent, many churches invite their members to fast. Pastors talk about the spiritual meaning, and health websites talk about intermittent fasting for weight loss. Almost no one talks about the space in between: how a person with diabetes, a nursing mother or someone recovering from an eating disorder can take part safely, or what to do instead.
Fasting is clearly part of many people's faith. Our goal is to help you do it in a way that honors both God and the body He gave you.
What the Bible says about fasting
Jesus said "when ye fast," not "if ye fast" (Matthew 6:16, KJV), and He taught that fasting should be quiet and sincere, between you and the Father. In Isaiah 58, God describes the fast He chooses: loosing the bands of wickedness and sharing bread with the hungry. Fasting in Scripture is always about drawing closer to God and caring for others, never about proving our strength.
Is not this the fast that I have chosen? to loose the bands of wickedness, to undo the heavy burdens, and to let the oppressed go free.
Kinds of fasts
Not every fast means going without food all day. Here are the most common kinds, from gentlest to most demanding.
- Habit or media fast. Giving up social media, television, shopping or another comfort, and using that time for prayer or service.
- Partial or Daniel style fast. Eating only certain foods for a set time. The Daniel Fast, based on Daniel 1 and Daniel 10, usually means fruits, vegetables, whole grains, beans, nuts and seeds, with water to drink.
- Meal fast. Skipping one meal a day and spending that time in prayer.
- Full day fast. Going without food for a day while still drinking water. This is the most demanding and is not right for everyone.
Who should talk to a doctor first
For most healthy adults, a short partial fast is a reasonable choice. But for some people, going without food can be risky. Fasting with diabetes, for example, can lead to blood sugar that drops too low or rises too high, and to dehydration. The American Diabetes Association advises anyone with diabetes to plan with their healthcare team before fasting for a religious holiday.
- Have diabetes or take medicine for blood sugar
- Take any prescription medicine every day
- Are pregnant, trying to get pregnant or breastfeeding
- Have a history of an eating disorder, or food and weight feel like a struggle
- Have heart, kidney or other ongoing health conditions
- Are under 18, or an older adult with health concerns
If you are in recovery from an eating disorder, the National Alliance for Eating Disorders suggests talking with your treatment team before any fast, and notes that fasting from screens or other comforts, along with extra prayer, Scripture or service, can honor your faith without putting your recovery at risk. Choosing a different kind of fast is not less faithful. Many faith traditions make room for illness and healing.
How to prepare for a fast
- One week beforePray and planDecide the kind of fast and how long. Talk to your doctor if the checklist above applies to you.
- A few days beforeEase inCut back gradually on caffeine and heavy foods instead of stopping suddenly.
- During the fastDrink waterKeep drinking water unless your doctor has told you otherwise. Avoid hard exercise.
- If you feel unwellStopDizziness, confusion, fainting or a racing heart are signs to stop and eat. Breaking a fast for your health is wise, not weak.
- Ending the fastGo gentlyBreak the fast with a small, balanced meal and eat slowly.
Many people find coffee is the hardest thing to give up. If that is you, read our guide to caffeine and sleep for ways to cut back gently.
Make room for what matters
Fasting creates space. Use the time you would spend eating or scrolling to pray, read Scripture, or serve. Isaiah 58 ties fasting to sharing bread with the hungry. One meaningful practice is to give the money you save during a fast to a local food pantry. Our guide to eating well on a tight budget lists ways to find one.
Frequently asked questions
Is it safe to fast if I have diabetes?
It can be risky, and it needs a plan. The American Diabetes Association advises people with diabetes to talk with their healthcare team before fasting, so medicines and blood sugar checks can be adjusted.
What can I eat on a Daniel Fast?
Most Daniel Fast plans include fruits, vegetables, whole grains, beans, nuts and seeds, with water to drink, and leave out animal products and processed foods. Churches and plans vary, so follow the guidance your church gives.
Can I drink water while fasting?
Most Christian fasts include water. Going without water can be dangerous, especially for people with health conditions, so talk to your doctor before any fast without water.
Is a social media fast a real fast?
Yes. Fasting is about setting something aside to make room for God. Giving up screens or another comfort can be deeply meaningful, and it is a wise choice when a food fast is not safe for you.
Need a quiet moment to pray? Try our two minute guided breathwork.
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