The beginning of the year is prime time for thoughtful people to engage in introspection, prayer, and meditation — seeking clarity for the journey ahead. For people of faith, that reflection often takes the form of fasting, whether undertaken individually or as a community.
For Christians, one of the most commonly observed fasts is drawn from the Old Testament book of Daniel. Often referred to as the Daniel Fast, it has endured not only because of its biblical roots, but because generations of believers testify to its spiritual — and physical — benefits.
What Is the Daniel Fast?
The Daniel Fast is based on the biblical account of Daniel and his companions, who chose simple foods — vegetables and water — as an act of faithfulness. Today, churches across the country observe the fast, often for 21 days, as a way to deepen spiritual discipline, sharpen prayer life and begin the year with intention.
Faithfulness, Not Deprivation
Daniel and his boys — Hananiah, Mishael, and Azariah — were among those taken captive into Babylon. Noted for their intelligence, discipline and strength, they were selected by King Nebuchadnezzar to serve in his court and were offered the same rich foods and wine as the king’s other courtiers. But Daniel refused it. Instead, he held tight to the food of his faith, challenging the king’s servant, saying: “Let them give us vegetables to eat and water to drink. Then let our appearance be examined before you.”
After a 10-day test, Scripture records that the Israelites “appeared better and fatter than all the young men who ate the portion of the king’s delicacies.”
It wasn’t a fast for Daniel; it was maintenance of the dietary pattern he’d always followed. For the contemporary church, however, Daniel’s fare is a choice that’s difficult to maintain even for 21 days. But there are rewards for those who brave the assignment.
Fasting as Spiritual Discipline
Dr. Karen Bethea, senior pastor of Set the Captives Free Outreach Center in Baltimore County, underscored that distinction during a recent teaching to her congregation.
“Fasting strengthens your spirit,” Bethea said during a Jan. 4 service, using her sermon time to instruct members who are new to the concept and habit of fasting. Her church’s fast begins Jan. 11.
Bethea emphasized that fasting involves more than abstaining from food — particularly for those seeking spiritual benefits.
“Your spiritual senses become heightened,” she said. “We can hear more clearly in the realm of the Spirit. Scripture becomes illuminated, and you become more secure in your prayer life.”
”Your spiritual senses become heightened. We can hear more clearly in the realm of the Spirit. Scripture becomes illuminated and you become more secure in your prayer life,” she said.
She also noted health benefits, including digestive relief, decreased inflammation-related pain such as back pain, and potential help for those struggling with obesity.
Many participating churches support congregants by offering guidance online — approved food lists, recipes, prayer schedules, scripture readings, exercise suggestions and meditative practices shared through websites and social media.
What the Research Shows
While fasting is rooted in faith traditions, it is not unfamiliar in contemporary culture. Intermittent fasting has entered the mainstream, often promoted for weight loss and metabolic health.
But what does research have to say about the effectiveness of such a diet? What are the benefits? Are there any drawbacks?
Research has examined the Daniel Fast specifically. In a peer-reviewed study conducted at the University of Memphis, researchers followed adults who completed a 21-day Daniel Fast and found significant improvements in several cardiovascular and metabolic markers. Participants experienced lower blood pressure, reduced total and LDL cholesterol, improved antioxidant capacity, and decreased oxidative stress — factors associated with aging and chronic disease.
Dr. Richard J. Bloomer, a professor of health and sport sciences and lead author on multiple Daniel Fast studies, noted that participants were not instructed to restrict calories. Still, many naturally consumed fewer calories due to the high-fiber, minimally processed foods emphasized during the fast.
Bloomer told Time magazine the Daniel Fast is essentially a vegan diet, but potentially even healthier, since it eliminates processed foods that can come with sugar, fat, salt and preservatives. “We’re not thinking [the health benefits come from] the restriction in animal protein, per se, but more the restriction in all the other stuff that you would find in packaged foods,” as well as the addition of more nutrient-rich foods, he said.
A companion study published in Lipids in Health and Disease found that the fast was well tolerated across age groups and body types and produced improvements in insulin sensitivity and markers associated with heart disease risk.
A Reminder of Purpose
For believers, the purpose of fasting ultimately extends beyond physical outcomes. Even for a limited season, those who fast are reminded that life is not sustained by bread alone — and that the deeper aim is spiritual renewal, obedience, and stewardship of the bodies entrusted to them.
The fast Daniel chose was rooted in faithfulness. For many today, choosing it again is an invitation — to draw closer to God and to live with greater intention.
