The Daniel Fast: What You Need to Know

The Daniel fast is a faith-based diet inspired by the biblical prophet Daniel.

There are only a few published studies focusing on this diet, and many of them extend the diet period beyond 21 days. But research generally supports the health benefits of avoiding meat, processed foods, and alcohol.

Here's everything you need to know about starting the Daniel fast, including what you can and cannot eat, potential health benefits, and a number of drawbacks.

How Does the Daniel Fast Claim to Work?

What Can You Eat on the Daniel Fast?

The Daniel fast emphasizes fruits, vegetables, and whole grains, and limits refined sugars, alcohol, and caffeine.

Foods to Include

• Fruits, such as apples, berries, and melons
• Vegetables, such as broccoli, leafy greens, and peas
• Whole grains, such as oats, quinoa, and brown rice
• Plant-based proteins, such as beans, nuts, and seeds
• Oils, such as olive and avocado oils.
• Herbs and spices, such as oregano or cinnamon, to add flavor to your dishes
• Liquids, such as water, almond milk, coconut water, or 100 percent fruit juices

Foods (and Substances) to Avoid

• Leavened bread, such as pizza crusts, rolls, and biscuits
• Refined grains, such as pastries, baked goods, and white rice
• Animal products, such as meats, dairy, and eggs
• Added sweeteners, such as sugar, honey, and stevia
• Additives and preservatives, such as those found in breakfast cereals or plant-based “meats”
• Solid fats, such as margarine and Crisco
• Alcohol and caffeine of any kind

Potential Benefits of the Daniel Fast

The current body of research on the Daniel fast is slim and somewhat outdated, but here are the results of a few small studies conducted over the past 20 years.

• It could lower your disease risk. A small study involving 43 participants found that following the Daniel fast improved several risk factors for metabolic and cardiovascular disease.

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• It may reduce inflammation. Another small study tested the Daniel fast on 29 people to assess its role in decreasing the risk of heart and metabolic diseases, and found that all participants saw an improvement in lipids (fatty substances found in the bloodstream) as well as reduced inflammation.

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• It may help you lose weight and lower cholesterol. A study published in 2018 found that participants lost weight and lowered their cholesterol after attending six weekly health education sessions that taught the principles of the Daniel fast.

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The Proven Benefit of Community

Many popular diets (like WW, formerly known as Weight Watchers) incorporate support, whether through online or in-person groups, and share guidelines about what to eat and what to avoid.

Potential Risks of the Daniel Fast

"I think [the Daniel fast] is an extreme diet," says Julie Miller Jones, PhD, an emeritus professor of nutrition at St. Catherine University in St. Paul, Minnesota, and a member of the Grain Foods Foundation's scientific advisory board. "I am never in favor of extreme diets, unless you have some sort of medical condition," she adds.

Here are some downsides of restrictive diets like the Daniel fast.

• It may not help with long-term weight loss. The Daniel diet is a type of detox diet, Dr. Miller Jones says, something she thinks is best avoided. These types of diets make it seem like the body is dirty and needs to be cleaned, she says. "And I just don't buy that."

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• You may actually gain weight in the long term. Most people will lose weight on a restrictive diet, then gain it back at an even higher level once the diet ends, Miller Jones points out. Restricted diets tend to lead to overdoing it once people let their guard down, she says. "So for most people, this severe restriction is not a useful strategy in weight control."
• It could lead to nutrient deficiencies. Because the diet is so restrictive, you have to choose your foods very carefully in order to get all the nutrients you need. Two nutrients of particular concern with the Daniel fast are vitamin B12 and iron, which many of us get from animal-based foods. Some plant-based foods are fortified with vitamin B12, but it's only found naturally in animal foods, and the research on this diet does not mention supplementation.

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• Potential for disordered eating. While the Daniel fast is only 21 days, restrictive diets of any kind can contribute to unhealthy relationships with food and body image that last beyond the length of the diet.

Is the Daniel Fast Right for You?

The spiritual benefits of this diet can be determined only by the individual participating in it.

And the physical benefits are, in some ways, even more difficult to pin down. While there are a few potential benefits of following Daniel fast, it is still considered a fad diet. This means it may promote quick but unsustainable weight loss, may overly restrict what you eat, and is unlikely to lead to long-lasting health improvements.

Importantly, everyone, regardless of their beliefs, should talk with a healthcare provider before starting any diet.

The Takeaway

• The Daniel fast is a short-term diet with religious origins that has been studied for its potential health benefits, particularly in the realm of weight management.
• The Daniel fast focuses on consuming vegetables, fruits, and whole grains while limiting meats, dairy, eggs, processed foods, and alcohol.
• While the Daniel fast may improve some measures of health, there is limited research currently available supporting its effectiveness.
• This diet could also cause nutritional deficiencies and disordered eating patterns because of its restrictive nature.