How to Fast and Pray: A Beginner's Guide

Fasting is one of the most powerful and least understood spiritual practices. It's mentioned throughout Scripture, practiced by Jesus, and still observed by believers around the world, especially during seasons like Lent. If you've never fasted before, here's a simple, safe introduction.

What is biblical fasting?

Fasting means voluntarily setting aside something, usually food, for a period of time in order to focus on God. It's not a diet, a weight-loss method, or a way to earn God's favor. It's a way of saying, "God, I want You more than this."

Jesus expected His followers to fast

Matthew 6:16–18: "Moreover when ye fast, be not, as the hypocrites, of a sad countenance… 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."

Notice Jesus said "when ye fast," not if. He also warned against fasting to impress others. Fasting is between you and God.

Why believers fast

• To seek God's guidance: the early church fasted before major decisions (Acts 13:2–3).
• In times of crisis: Esther fasted before risking her life to save her people (Esther 4:16).
• For repentance and renewal: "Turn ye even to me with all your heart, and with fasting" (Joel 2:12).
• To grow closer to God: hunger becomes a reminder to pray.

The heart God looks for

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."

God cares more about the heart behind the fast than the fast itself. Fasting should make us more humble, more generous, and more loving, not more proud.

Types of fasts

• A meal fast: skipping a meal and using that time to pray.
• A partial fast: giving up certain foods. Daniel once went without "pleasant bread… flesh nor wine" for a season of prayer (Daniel 10:3).
• A non-food fast: setting aside social media, TV, entertainment, shopping, or another habit to make room for God.

Non-food fasts are a meaningful and fully valid way to fast. They're a wonderful option for anyone who can't safely change how they eat.

Fasting safely

Your health matters to God. Please talk with your doctor before any food fast if you are pregnant or nursing, have diabetes or another medical condition, take medications, or are a teen. If you have ever struggled with disordered eating, choose a non-food fast instead. Fasting should draw you closer to God, never put your health at risk.

How to begin

1. Pray about your purpose. Why are you fasting? Write it down.
2. Start small. One meal or one habit is a great beginning.
3. Replace, don't just remove. Use the time you'd spend eating or scrolling to pray and read Scripture.
4. Stay hydrated if you're doing a food fast. Keep a water bottle nearby.
5. Keep it private when possible.
6. Journal what God shows you. A prayer journal is a great companion.
7. End with gratitude.

A prayer before fasting

Lord, I'm setting this aside because I want more of You. Let every moment of hunger or longing turn my heart toward You in prayer. Keep my motives pure and my body safe. Speak to me, draw me close, and make me more like Jesus. Amen.

Fasting during Lent? Read our Lent Devotional.