Daniel Fast Food List | What Foods are Allowed in Daniel Fast?

The Daniel Fast Food List: What’s In, What’s Out, and Why

The Daniel Fast is based on two passages in the Book of Daniel where the prophet ate only “pulse” (a term for beans, lentils, and other plant seeds) and drank water. Modern versions extend that to a whole-food, plant-only diet for 21 days. No meat. No dairy. No leaven. No added sweeteners. No alcohol. No processed foods.

The list below covers exactly what makes the cut and what doesn’t, section by section. If you want research context, the Bloomer 2010 study on the Daniel Fast reported improvements in LDL cholesterol, blood pressure, and oxidative stress markers over 21 days. Most of those benefits track with any well-designed plant-based pattern, so you’re getting the spiritual practice plus a decent nutritional side effect.

What’s on This Page

• Foods you can eat
  • Fruit
  • Whole grains
  • Vegetables
  • Legumes
  • Plant-based oils
  • Seeds and nuts
  • Spices and herbs
• Foods to avoid
• Quick comparison table
• Health effects backed by evidence
• Practical tips for the 21 days
• FAQ

Foods You Can Eat on the Daniel Fast

Fruit

All fresh, frozen, and dried fruit is allowed as long as nothing is added. Read labels on dried fruit and applesauce; some brands sneak in sugar. Canned fruit is fine if packed in water or juice (no syrup, no preservatives).

• Apples, pears, peaches, plums
• Berries (strawberries, blueberries, blackberries, raspberries)
• Citrus (oranges, grapefruit, tangerines, lemons, limes)
• Melons (watermelon, cantaloupe, honeydew)
• Bananas, mangoes, pineapple, kiwi
• Grapes, cherries, apricots
• Dates, figs, raisins, unsweetened dried apricots

Fruit brings fiber, vitamin C, potassium, and polyphenols. Lower-glycemic options like berries and apples cause smaller blood sugar swings than tropical fruit or dried fruit eaten in larger portions.

Whole Grains

Whole and unrefined only. Leavened bread is not allowed. Yeast-free flatbread and sprouted-grain flatbread are typically accepted.

• Oats (rolled or steel-cut, plain)
• Brown rice, wild rice, black rice
• Quinoa (technically a seed, treated as a grain)
• Barley, millet, amaranth, buckwheat
• Whole wheat and farro (unleavened preparations)
• Whole corn and cornmeal
• Unleavened flatbread, whole-grain matzo

Vegetables

Fresh, frozen, or plain canned (no added salt or preservatives). Every vegetable is fair game.

• Leafy greens: spinach, kale, arugula, chard, lettuce, mustard greens
• Cruciferous: broccoli, cauliflower, Brussels sprouts, cabbage, bok choy
• Root vegetables: sweet potato, potato, carrot, beet, turnip, radish, parsnip
• Squash: butternut, acorn, spaghetti, zucchini, yellow squash
• Alliums: onion, garlic, leek, shallot, scallion
• Others: bell pepper, cucumber, celery, tomato, mushroom, eggplant, asparagus, green beans

Cruciferous vegetables are especially useful during the fast; they’re filling and dense in fiber, folate, and vitamin K.

Legumes

The “pulse” from the original biblical passage. Dried or canned (no added salt). Rinse canned legumes to reduce sodium.

• Black beans, kidney beans, pinto beans, navy beans, cannellini beans
• Chickpeas (garbanzo beans)
• Lentils (green, brown, red, French)
• Split peas
• Edamame and whole soybeans
• Tofu and tempeh (whole soy foods with no additives)

Legumes deliver protein, iron, fiber, and B vitamins. They’re also low glycemic, so they steady blood sugar between meals.

High-Quality Plant-Based Oils

Small amounts of unrefined oils are typically allowed. Strict oil-free versions of the fast exist; check your specific guidelines.

• Extra virgin olive oil
• Avocado oil
• Coconut oil (in moderation; high in saturated fat)
• Walnut, flaxseed, and sesame oil (dressings)
• Canola and grapeseed oil (some versions exclude if highly refined)

Seeds and Nuts

Raw or dry-roasted only. No added salt, sugar, or oil. Homemade nut butter with a single ingredient is fine.

• Almonds, walnuts, cashews, pecans, hazelnuts, Brazil nuts, macadamias, pistachios
• Peanuts (technically a legume, allowed here)
• Sunflower, pumpkin, sesame, chia, flax, and hemp seeds
• Plain almond, peanut, or tahini butter (check labels)

Spices and Herbs

Every fresh and dried herb and spice is welcome. This is where flavor lives during a fast.

• Cinnamon may help support blood sugar control in some studies, though the effect is modest.
• Sage, rosemary, thyme for savory cooking.
• Cayenne, chili powder, paprika for warmth and depth.
• Fenugreek has been studied for its effects on glucose regulation; results are mixed.
• Turmeric, ginger, garlic for anti-inflammatory support.
• Salt is generally allowed in moderation.

Foods to Avoid on the Daniel Fast

Meat, poultry, fish, and eggs

All animal protein is out. Get protein from legumes, tofu, tempeh, nuts, seeds, and whole grains. A cup of cooked lentils has 18 grams of protein.

Dairy

Milk, cheese, yogurt, butter, and cream are all off the list. Use unsweetened plant milks (almond, soy, oat) in coffee alternatives, cereal, or baking. Homemade cashew “cream” works for cooking.

Processed foods

If it has more than a handful of ingredients or shows up in a wrapper with a nutrition label longer than one paragraph, skip it. That includes vegan-labeled fried snacks and frozen entrees.

Sweeteners

Sugar, honey, maple syrup, agave, cane juice, brown rice syrup, coconut sugar, and artificial sweeteners are all out. Sweetness comes from whole fruit only. Dates and bananas make excellent natural sweeteners for oatmeal or baked oats.

Chewing gum and mints

Most contain sugar, sugar alcohols, artificial flavors, or preservatives that don’t fit the fast.

Beverages other than water

Water is the primary drink. Herbal tea is generally acceptable. Coffee, black tea, wine, beer, kombucha, soda, and juice are off. Flavored waters with any additive don’t qualify. Infuse plain water with cucumber, mint, lemon, or berries if you want flavor.

Solid fats

Butter, margarine, lard, ghee, and shortening are not allowed. Nut and seed butters count as the main solid fat option.

Quick Comparison Table

Health Effects Backed by Evidence

Lower LDL cholesterol and blood pressure

The Bloomer 2010 controlled study of 43 adults on a 21-day Daniel Fast found decreases in LDL cholesterol, systolic blood pressure, and insulin. The improvements were consistent with what’s seen in other whole-food plant-based interventions.

Reduced oxidative stress markers

Follow-up work from the same group in 2011 reported improvements in antioxidant status and oxidative stress biomarkers over the same 21 days. Whether those changes translate to hard clinical outcomes in the long term isn’t established.

Plant-based patterns and cognition

Longer-term observational research (Frontiers in Aging Neuroscience and others) links higher vegetable and fruit intake with lower risk of cognitive decline. The Daniel Fast isn’t long enough to test this on its own, but adopting elements of the pattern longer term may help.

Short-term weight loss

Most people lose a few pounds during 21 days, largely because ultra-processed foods, alcohol, and added sugar disappear. Weight often returns after the fast ends unless habits change permanently.

Practical Tips for the 21 Days

• Plan meals a week ahead. Decision fatigue kills fasts. Batch-cook grains, beans, and roasted vegetables on Sunday.
• Cover B12. A short 21-day plant-only stint won’t create B12 deficiency in a healthy adult, but ongoing plant-based eating requires a supplement.
• Salt to taste. Cutting processed food drops sodium quickly. If you feel dizzy or drained, a pinch of salt on food helps.
• Watch caffeine withdrawal. If you drink coffee daily, taper over 3 to 5 days before the fast to avoid brutal headaches.
• Track energy, not weight. The fast isn’t a diet. Notice how you feel, how you sleep, and how meals hold you.
• Have a re-entry plan. On day 22, reintroduce foods gradually. Slamming a burger and coffee the morning after can upset your stomach.

FAQ

What’s the biblical basis for the Daniel Fast?

Two passages: Daniel 1:8-16 (Daniel eats only vegetables and water for 10 days) and Daniel 10:2-3 (three weeks of no meat, wine, or pleasant food). Modern practice blends both into the 21-day plant-only fast.

Does it have to be 21 days?

No. Some people fast for 10 days (following Daniel 1) or 40 days (during Lent). Twenty-one is the most common length.

Will I get enough protein?

Yes, if you include legumes at most meals. A day with lentils, tofu, beans, nuts, and whole grains easily reaches 50 to 70 grams of protein. Track it for the first few days if you’re not sure.

Is the Daniel Fast safe for kids?

Growing children have higher calorie and nutrient needs. Modified versions (fewer restrictions) are more appropriate. Never restrict a child’s calories, protein, or fat without a pediatrician’s input.

I take medication. Can I still fast?

Talk to your prescriber. Diabetes meds and blood pressure meds especially can require dose adjustments when eating patterns shift. Some medications also require fat or protein for proper absorption.

Should I take a multivitamin?

Not essential for 21 days if you’re eating a wide variety of whole plants. B12 is the exception if you already eat plant-based most of the time.

Is it a weight loss diet?

No, it’s a spiritual practice. Weight loss can happen as a side effect but shouldn’t be the goal. Frame it that way and the fast is easier to complete.

Related Reading

• Daniel Fast snack ideas
• Daniel Fast meal plan template
• Vegetarian protein sources
• Low glycemic foods list