How to Fast and Pray: A Simple Biblical Guide for Beginners
Fasting can sound intimidating, like something reserved for monks or spiritual giants. But in Scripture it is an ordinary practice for ordinary believers: going without food for a while so that you can give that time, and that hunger, to seeking God. Here is a simple, biblical and safe way to begin.
What is Christian fasting?
Christian fasting is choosing to go without food, or another regular comfort, for a set time in order to seek God more fully. It is not a diet, a hunger strike or a way to earn God's attention. It is a way of saying with your whole body what you are saying with your prayers: I need You more than I need anything else.
Jesus put it this way when He was tempted in the wilderness: "Man shall not live on bread alone, but on every word that comes from the mouth of God" (Matthew 4:4).
Fasting takes a hunger you feel every few hours and turns it into a reminder to pray.
Did Jesus expect us to fast?
Yes. In the Sermon on the Mount, Jesus did not say if you fast but "when you fast" (Matthew 6:16). And when people asked why His disciples did not fast, He answered that a day was coming: "The time will come when the bridegroom will be taken from them; then they will fast" (Matthew 9:15).
He also taught us how not to do it. Fasting is not a performance. "When you fast, do not look somber as the hypocrites do," He said, but fast quietly, for "your Father, who sees what is done in secret, will reward you" (Matthew 6:16-18).
Why Christians fast
Throughout Scripture, God's people fasted and prayed for many reasons:
- To return to God. "Even now," declares the LORD, "return to me with all your heart, with fasting and weeping and mourning" (Joel 2:12).
- To seek guidance. The church in Antioch was worshipping and fasting when the Holy Spirit set apart Barnabas and Saul for mission (Acts 13:2-3), and elders were appointed "with prayer and fasting" (Acts 14:23).
- To ask for help. Before a dangerous journey, Ezra wrote, "we fasted and petitioned our God about this, and he answered our prayer" (Ezra 8:23). Nehemiah fasted and prayed over the broken walls of Jerusalem (Nehemiah 1:4), and Esther called her people to fast before she risked her life (Esther 4:16).
- To care about what God cares about. Through Isaiah, God said the fast He chooses is "to loose the chains of injustice" and "set the oppressed free" (Isaiah 58:6). True fasting makes us more generous, not more self-focused.
That last point matters. A fast that leaves us proud or harsh has missed the point. A good fast makes us more dependent on God and more tender toward people.
Types of fasts
- A meal fast. Skip one meal and spend that time praying. This is the best place to start.
- A day fast. Go without food from one evening meal to the next, or from breakfast to dinner, drinking water throughout.
- A partial fast. Give up certain foods rather than all food. Daniel once went three weeks eating "no choice food" with no meat or wine (Daniel 10:3), which is why this is sometimes called a Daniel fast.
- A non-food fast. Set aside social media, streaming, gaming or another daily comfort, and give that time to God. This is a good option for anyone who cannot safely fast from food.
Longer fasts, like Jesus' forty days in the wilderness (Matthew 4:2), are exceptional, not where anyone should begin. Going without water as well as food is dangerous beyond a very short time, so do not attempt it without medical advice.
A word about health
Fasting should never put your health at risk. This is not medical advice, so please talk to your doctor before fasting from food if you are pregnant or nursing, have diabetes or another medical condition, take regular medication, or have ever struggled with an eating disorder. For many people in those situations, a non-food fast is a wise and faithful choice. Whatever you do, drink plenty of water, and stop if you feel unwell.
How to fast and pray, step by step
- Decide why. Write down one clear purpose: drawing near to God, a decision you face, repentance, or a person or need you are carrying.
- Choose the type and length. If you have never fasted, skip one meal. Small and faithful beats big and abandoned.
- Plan your time with God. Fasting without prayer is just going hungry. Choose a passage to read, a list of names to pray for, or a few worship songs for the time you would have spent eating.
- Pray through the hunger. Each hunger pang is a cue: Lord, I need You more than food. Then pray for your purpose again.
- Keep it quiet. Your spouse or a close friend may need to know, but there is no need to announce it (Matthew 6:17-18).
- Break the fast gently. End with a light meal, give thanks, and write down anything you sensed God saying.
What to pray about while fasting
- Your own heart. Ask God to search you and draw you closer to Him.
- People who don't yet know Jesus. Fasting is a powerful way to carry a loved one before God. Our guide on how to pray for unsaved loved ones gives seven prayers from Scripture to pray by name.
- Your city. Pray for your neighbourhood, schools, leaders and churches. How to pray for your city shows how to turn that into a prayer walk.
- Courage to share your faith. Ask for open doors and the right words (Colossians 4:3-4). The 7-day evangelism prayer guide gives you a daily focus.
- A specific need. A decision, a sickness, a broken relationship, or a friend in crisis. If someone has asked for prayer, see how to pray for someone.
Fasting together
Fasting was often something God's people did together, from Esther's community to the church in Antioch. Consider inviting your small group, outreach team or church to fast and pray on the same day for one shared purpose, such as an outreach event, a city-wide gathering or the people on your lists. You can also join believers praying for the nation at God Heal Our Land.
Start this week
Pick one meal this week. Write down why you are fasting and who you will pray for. When that mealtime comes, open your Bible, pray, and let the hunger remind you that Jesus is the bread of life (John 6:35). It may be one of the simplest steps you ever take toward a deeper life of prayer.
All for God's glory.
Step by Step
How to fast and pray for the first time
- Decide why you are fasting. Write down one clear purpose: drawing near to God, seeking guidance, repentance, or praying for a person, a need or your city.
- Choose the type and length. Begin small: skip one meal, fast from breakfast until dinner, or try a partial fast. Check with your doctor first if you have any medical condition, take medication, are pregnant or nursing, or have struggled with eating.
- Plan your prayer and Bible time. Decide what you will do with the time you would have spent eating: a passage to read, a list of names to pray for, a short worship playlist.
- Turn every hunger pang into prayer. When you feel hungry, use it as a cue to pray for your purpose. Drink plenty of water and keep the fast quiet, between you and God.
- Break the fast gently. End with a light meal, give thanks, and write down anything God showed you while you prayed.
Frequently Asked Questions
What is the purpose of fasting and prayer?
Fasting turns a natural hunger into a reminder to seek God. Christians fast to draw near to God, to humble themselves and repent (Joel 2:12), to seek His guidance for big decisions (Acts 13:2-3; 14:23), and to pray with focus for a need, a person or a city (Ezra 8:23). It is not a way to earn God's favour or force His hand.
How do beginners fast and pray?
Start small. Choose one meal to skip, decide what you will pray about, and spend that mealtime reading Scripture and praying instead of eating. Drink plenty of water. After you have done that a few times, you might try fasting from breakfast until dinner, or a partial fast for several days.
Can I drink water while fasting?
Yes. Most Christian fasts are food-only fasts with water, and you should stay well hydrated. Going without water as well is dangerous beyond a very short time and should not be attempted without medical advice.
Can I fast from something other than food?
Yes. If you cannot safely fast from food, you can fast from social media, television, entertainment, or another regular comfort, and use that time to pray. The heart of fasting is setting something aside to make room for God.
Read and share this guide: https://www.kd-ziedins.com/blog/how-to-fast-and-pray