How to Start Fasting as a Christian (Without Feeling Overwhelmed) |

Inside: You’ll learn what Biblical fasting and prayer are, why they matter, and how to safely and effectively complete your first fast.

Life can be too noisy—so many thoughts, worries, and distractions pulling you in different directions.

When I’m driving through dense fog or a heavy rainstorm, my first instinct is to turn down the radio.

It doesn’t make much sense at first—my ears shouldn’t affect how well my eyes see the road.

But somehow, reducing the noise helps me focus. It clears my mind and sharpens my attention.

If you’ve ever been stuck at a crossroads in life, you probably understand this feeling. Sometimes, life feels overwhelming—like driving in the rain with the music too loud. You’re desperate for direction, but everything feels muddled and unclear.

This is where fasting and prayer come in. They help quiet the distractions of daily life and refocus our hearts on God.

You might not realize how much food—and the constant availability of it—distracts you until you intentionally remove it from the equation.

Every growl of your stomach becomes a gentle reminder that Jesus is the Bread of Life, and that your relationship with Him is far more sustaining than anything physical.

The Bible repeatedly highlights fasting and prayer as powerful spiritual disciplines. But what does fasting actually mean, and how do we practice it biblically?

woman wearing a yellow shirt with her head bowed and hands folded in prayer

What is Biblical Fasting and Why Does It Matter?

Biblical fasting is the spiritual discipline of abstaining from food (or certain comforts) for a period of time to seek God more deeply.

Throughout the Word of God, fasting is tied to moments of seeking clarity, interceding for others, or drawing closer to the Lord:

Moses fasted before receiving the Ten Commandments (Exodus 34:28). He spent 40 days on top of Mount Sinai, and when he came down, his face glowed from spending time with God.
Esther called a fast before risking her life to save her people (Esther 4:16). When she heard the decree of the king, Esther, the young women who served her, and all the people of Israel fasted from all food and water for three days.
Jesus fasted in the wilderness before beginning His earthly ministry (Matthew 4:1-2). Even the Son of God faced great temptation from Satan. His practice of fasting gave Him the physical and spiritual strength to fight temptation.
The early church fasted as they sought God’s guidance (Acts 13:2-3). When Jesus Christ ascended to Heaven, He sent the Holy Spirit to His followers. They faced many spiritual battles, and were also under attack from Rome, and the religious leaders. The act of fasting gave them the strength they needed to face the hardships.

Christian fasting is not about manipulating God or earning His favor. Instead, it’s about humbling ourselves, quieting the noise, and tuning our hearts to hear His voice more clearly.

How to Fast Biblically: A Step-by-Step Guide

Fasting should always begin with a heart that’s ready to seek God above all else. It’s not a ritual or a way to check off a spiritual to-do list.

Jesus even rebuked the Pharisees for fasting just to look holy in front of others (Matthew 6:16-18).

If you’re new to fasting, here are some simple steps to begin:

1. Pray and Plan

Before fasting, seek God in prayer. Ask yourself:

What is the purpose of this fast? Are you asking for guidance, interceding for someone, or seeking a breakthrough?
What distractions do I need to remove? Food is the most common thing we fast. But you may find yourself being distracted by something else, like social media or some other entertainment.

2. Choose Your Fast

Fasting doesn’t always mean giving up all food. Consider these options:

Full fast – No food, only water.
Partial fast – Skipping certain meals or avoiding specific foods (like sugar or meat).
Daniel fast – Eating only vegetables and grains, avoiding rich or indulgent foods.
Non-food fast – Abstaining from social media, TV, or other distractions to focus on God.

3. Set a Timeframe

Decide how long you will fast. This could be for:

A single meal
One day
Three days (like Esther’s fast)
Longer periods (21 days, 40 days, etc.)

Whatever you choose, let it be a challenge but not something that harms your health. Fasting is supposed to cause your flesh some discomfort, but it shouldn’t make you sick.

4. Replace Food with Spiritual Nourishment

Spend your usual meal times praying, reading Scripture, and worshiping.
Allow every growl of your belly to send you to your knees.
Journal about what God is revealing to you.
Remember: fasting without prayer is just dieting.

5. Fast with Humility

As Jesus taught, don’t make your fast about appearances. Avoid drawing attention to yourself—this is a time between you and God.

You will be uncomfortable. But Jesus was very specific that you should not allow your countenance to change. Don’t look sad or discouraged.

Remember that you are honoring God, and even if it’s not fun or easy, it is an important part of your Christian life and spiritual growth.

6. Listen and Respond

Be ready for God to speak! He may give you peace about a decision, reveal something in Scripture, or unexpectedly guide you.

Don’t head into a fast thinking you know what God will say to you. Instead, keep your heart open to His leading.

smiling woman holding up an empty plate — Fasting might be uncomfortable, but it’s worth it!

Preparing for a Fast

Fasting requires both spiritual and physical preparation. Before you start:
Seek God’s guidance – Make sure you have a clear purpose.
Read fasting scriptures – Isaiah 58, Matthew 6:16-18, and Daniel 9 are great places to start. (I’ve included a list at the bottom of this post to encourage you.)
Check your schedule – Avoid starting a fast when you have big events planned.

Fasting isn’t just about abstaining from food; it’s about removing distractions so you can focus on the Lord.

Fasting Dos and Don’ts

In Matthew, Jesus rebuked the Pharisees for their fasting practices. Why? Because they fasted so that others would see them.

They purposely looked sad, and wanted to show off their “deep spirituality” by announcing their fasts to everyone.

But Jesus said that’s not the right way.

Here are some ideas to use on the day of your fasting to help you keep your heart in the right place.

Do This:

Confess your sins – Keep your heart open to God.
Pray consistently – Replace mealtime with worship and prayer.
Read Scripture – Use God’s Word to guide you.
Fast with humility – Keep your focus on God, not on impressing others.
Listen to your body – If fasting for long periods, drink water and be mindful of your health.

Avoid This:

Drawing attention to your fast – Keep it private (Matthew 6:16-18).
Fasting for the wrong reasons – It’s not about rules, but about seeking God.
Neglecting your body – Take care of yourself and know your limits.

15 Bible Verses About Fasting and Prayer

Fasting is a time to draw closer to God, seek His guidance, and align our hearts with His will.

During your fast, turning to Scripture can provide strength, encouragement, and clarity.

These Bible verses to read while fasting offer powerful reminders of God’s promises and the purpose behind fasting and prayer.

Let His Word guide you as you seek Him.

Matthew 6:16-18 – “Moreover when ye fast, be not, as the hypocrites, of a sad countenance: for they disfigure their faces, that they may appear unto men to fast. Verily I say unto you, They have their reward. But thou, when thou fastest, anoint thine head, and wash thy face; That thou appear not unto men to fast, but unto thy Father which is in secret: and thy Father, which seeth in secret, shall reward thee openly.”
Isaiah 58:6 – “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, and that ye break every yoke?”
Joel 2:12 – “Therefore also now, saith the LORD, turn ye even to me with all your heart, and with fasting, and with weeping, and with mourning:”
Ezra 8:23 – “So we fasted and besought our God for this: and he was intreated of us.”
Psalm 35:13 – “But as for me, when they were sick, my clothing was sackcloth: I humbled my soul with fasting; and my prayer returned into mine own bosom.”
Daniel 9:3 – “And I set my face unto the Lord God, to seek by prayer and supplications, with fasting, and sackcloth, and ashes:”
Nehemiah 1:4 – “And it came to pass, when I heard these words, that I sat down and wept, and mourned certain days, and fasted, and prayed before the God of heaven,”
Acts 13:2-3 – “As they ministered to the Lord, and fasted, the Holy Ghost said, Separate me Barnabas and Saul for the work whereunto I have called them. And when they had fasted and prayed, and laid their hands on them, they sent them away.”
Matthew 4:2 – “And when he had fasted forty days and forty nights, he was afterward an hungred.”
Esther 4:16 – “Go, gather together all the Jews that are present in Shushan, and fast ye for me, and neither eat nor drink three days, night or day: I also and my maidens will fast likewise; and so will I go in unto the king, which is not according to the law: and if I perish, I perish.”
2 Chronicles 20:3 – “And Jehoshaphat feared, and set himself to seek the LORD, and proclaimed a fast throughout all Judah.”
Jonah 3:5 – “So the people of Nineveh believed God, and proclaimed a fast, and put on sackcloth, from the greatest of them even to the least of them.”
1 Corinthians 7:5 – “Defraud ye not one the other, except it be with consent for a time, that ye may give yourselves to fasting and prayer; and come together again, that Satan tempt you not for your incontinency.”
Luke 2:37 – “And she was a widow of about fourscore and four years, which departed not from the temple, but served God with fastings and prayers night and day.”
Mark 9:29 – “And he said unto them, This kind can come forth by nothing, but by prayer and fasting.”

bright pink cake covered with flowers on a pedestal — A sugar fast is one type of fast you can try.

7 Powerful Fasts in the Bible (and How They Can Help You Today)

Fasting is a powerful spiritual discipline that has been practiced throughout Scripture. Sometimes you need deliverance, wisdom, or a closer walk with God.

No matter what you’re seeking, fasting is a way to set aside physical needs and focus entirely on Him.

The Bible gives us many examples of fasting, each with its own purpose and lesson. If you’re looking for biblical encouragement and biblical examples of how fasting can transform your life, here are seven powerful fasts found in both the Old Testament and New Testament:

1. The Esther Fast (A Fast for Courage and Divine Intervention) – Esther 4:16

Queen Esther called for a three-day fast when her people, the Jews, faced imminent destruction.
She and the entire Jewish community abstained from food and water as she prepared to risk her life by approaching the king.
As a result of their fast, God granted Esther favor, and her people were saved.
This fast is often associated with seeking boldness, courage, and divine intervention in desperate situations.

Application: If you’re facing an overwhelming challenge or need divine guidance, the Esther fast reminds us that God hears our prayers when we seek Him with humility and courage.

2. The Elijah Fast (A Fast for Renewal and Strength) – 1 Kings 19

After Elijah’s dramatic confrontation with the prophets of Baal, he fell into deep discouragement and fled into the wilderness.
Feeling hopeless, he asked God to take his life. But instead, God provided food and then led him into a 40-day fast as he journeyed to Mount Horeb.
During this time, Elijah encountered God’s presence in a still, small voice, reminding him that God was with him even in his darkest moment.

Application: If you’re spiritually exhausted, discouraged, or in need of renewal, Elijah’s fast teaches us that fasting can help us realign with God’s presence and find strength in Him.

3. The Daniel Fast (A Fast for Self-Discipline and Wisdom) – Daniel 10:2-3

When Daniel was taken into captivity, he refused to defile himself with the king’s food. Instead, he committed to a diet of vegetables and water as an act of devotion to God.
Later, in Daniel 10, he fasted for 21 days, abstaining from meat, wine, and rich foods, as he sought understanding and revelation from God.
God responded by giving Daniel a powerful vision and deeper spiritual insight.

Application: If you’re seeking wisdom, spiritual growth, or self-discipline, the Daniel fast is a great model. It reminds us that denying our cravings and prioritizing God leads to deeper spiritual clarity.

4. Jesus’ Fast (A Fast for Spiritual Preparation and Strength Against Temptation) – Matthew 4:1-11

Before beginning His public ministry, Jesus fasted for 40 days and nights in the wilderness.
During this time, He faced intense temptation from Satan, yet He overcame by standing on the Word of God.
His fast prepared Him for the great work ahead, demonstrating the power of relying on God’s strength rather than physical sustenance.

Application: If you’re stepping into a new season of ministry, making an important decision, or struggling with temptation, Jesus’ fast teaches us that fasting equips us for spiritual battles and strengthens our dependence on God.

5. The Jehoshaphat Fast (A Fast for Deliverance and Protection) – 2 Chronicles 20:3-4

When King Jehoshaphat learned that a vast enemy army was coming against Judah, he immediately called the entire nation to fast and seek the Lord.
Instead of preparing for battle with weapons, they prepared their hearts through fasting and worship.
As a result, God fought the battle for them, and their enemies were defeated without Judah even lifting a sword.

Application: If you’re facing a battle too big for you to handle alone, the Jehoshaphat fast is a reminder that God fights for those who seek Him with a surrendered heart.

6. The Nineveh Fast (A Fast of Repentance and Mercy) – Jonah 3:5-10

When Jonah preached that Nineveh would be destroyed because of their wickedness, the entire city, from the king to the common people, repented and fasted.
They wore sackcloth, fasted from food and drink (even the animals!), and cried out for God’s mercy.
Because of their sincere repentance, God relented and spared them from destruction.

Application: If you’re feeling convicted of sin, seeking a fresh start, or interceding for others, the Nineveh fast shows us that God responds to genuine repentance with grace and mercy.

7. The Paul Fast (A Fast for Spiritual Sight and Direction) – Acts 9:9

After encountering Jesus on the road to Damascus, Saul (later Paul) was struck blind for three days.
During this time, he fasted from food and drink as he waited for further instruction from the Lord.
After his fast, God restored his physical and spiritual sight, and he was baptized, beginning his powerful ministry.

Application: If you’re seeking clarity, a deeper relationship with God, or a fresh start in your faith, Paul’s fast is a beautiful example of how fasting can lead to transformation and direction from the Lord.

empty green plate on a solid pink background — You can choose to fast something other than food.

Which Biblical Fast Speaks to You?

Each of these fasts demonstrates a unique way that God moves in the lives of those who seek Him with sincerity.

Do you need courage? The Esther fast reminds you to seek God’s favor.
Are you feeling weary? The Elijah fast brings renewal.
Are you praying for wisdom? The Daniel fast offers discipline and insight.
Do you need spiritual strength? Jesus’ fast shows how fasting prepares you for challenges.
Are you facing an overwhelming battle? The Jehoshaphat fast teaches you to trust God’s deliverance.
Do you need to repent? The Nineveh fast reveals God’s mercy.
Are you seeking clarity for your future? The Paul fast brings spiritual direction.

No matter where you are in your faith journey, Christian fasting is a way to humble yourself, seek God’s will, and experience His power on a deeper level.

Make Fasting and Prayer a Part of Your Life

Fasting and prayer are powerful tools that deepen your faith. But don’t focus on perfection—God cares more about your heart than the details of your fast.

Fasting is a good idea, and it is a powerful spiritual practice. The benefits of fasting include growing closer to God, increasing your faith, and having God’s guidance for important decisions.

Your Heavenly Father longs to draw close to you. Removing the things of this world from your life, even for a limited time, will give you clarity and courage.

Start small. Prepare your heart. Expect God to move.

When you set aside distractions and seek Him with sincerity, He will meet you there.

Are you considering a fast? I’d love to hear how God has worked in your life through fasting! Share your thoughts in the comments.

How to Start Fasting as a Christian (Without Feeling Overwhelmed)