Fasting: What It Is, Why It Matters, and How to Do It

Let’s get real. Fasting is not just about not eating or some social media trend. It’s about fully submitting yourself to God and fully trusting Him to sustain you. 

In the age of instant gratification, biblical fasting says:

“I’m setting this aside because I need more of You, God.”

You don’t fast to be seen. You don’t fast to suffer. And you certainly don’t fast to impress God. You fast to seek Him. 

Jesus Himself made this crystal clear when He warned against turning fasting into a performance:

“When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full. But when you fast, put oil on your head and wash your face, so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.”
- Matthew 6:16-18 (NIV)

The heart of fasting isn’t about looking holy. It’s about being holy. It’s about your quiet, humble pursuit of the Father’s presence. You don’t need a spotlight. You need a secret place. He sees you there. He meets you there. And He rewards you there.

How do we seek Him while fasting? Through prayer.

Fasting Without Prayer is Empty

If you’re fasting but not praying, you’re missing the point.

Biblical fasting is never about physical denial alone. It’s about spiritual pursuit. Every example in Scripture shows people fasting to humble themselves, seek God's face, repent, intercede, or receive divine direction.

So let your fast be more than just skipping food. Let it be a sacred invitation into deeper intimacy with God through prayer, worship, and His Word.

Throughout Scripture, fasting is almost always mentioned with prayer — never in isolation. The power of a fast isn’t in the food you give up, but in the time and space it creates to pray, listen, and align yourself with God’s will.

Let’s look at what the Bible actually says:

Reflect on When Nehemiah Fasted and Prayed Before Rebuilding the Wall

“When I heard these things, I sat down and wept. For some days I mourned and fasted and prayed before the God of heaven.” - Nehemiah 1:4 (NIV)

Nehemiah didn’t just stop eating when he heard about the destruction of Jerusalem’s walls. He wept, mourned, fasted and prayed. He cried out for favor, wisdom, and help. The result? God gave him favor with the king and a strategy to rebuild.

Reflect on When Daniel Fasted and Prayed for Understanding

“So I turned to the Lord God and pleaded with him in prayer and petition, in fasting, and in sackcloth and ashes.” - Daniel 9:3 (NIV)

Daniel fasted because he wanted understanding and revelation. But notice that he didn’t just stop eating. He pleaded with God. He fasted in humility and engaged in deep, passionate prayer. The result? God sent an angel with an answer (Daniel 9:21-23).

Reflect on When The Early Church Fasted and Prayed Before Making Big Decisions

“While they were worshiping the Lord and fasting, the Holy Spirit said, ‘Set apart for me Barnabas and Saul for the work to which I have called them.’ So after they had fasted and prayed, they placed their hands on them and sent them off.”
- Acts 13:2-3 (NIV)

The early Church didn’t separate prayer from fasting. They worshiped, fasted, and prayed. And what happened? The Holy Spirit spoke. Major kingdom decisions were made because they fasted and prayed.

Reflect on When Jesus Fasted and Prayed in the Wilderness

In Luke 4, Jesus fasted 40 days and nights in the wilderness. It was a spiritual battle and prayer was His weapon.

Though the text in Luke 4 doesn’t specifically say “Jesus prayed,” we know from Jesus’ life that prayer was central to everything He did:

“But Jesus often withdrew to lonely places and prayed.” - Luke 5:16 (NIV)

He didn’t go into the wilderness for a hunger challenge. He went because the Holy Spirit prompted Him to do so immediately after His baptism to be tested by the Father and to prepare in prayer and fasting for what was ahead.

Why You Should Never Fast Without Prayer

Let’s be clear: fasting is not a hunger strike to get God to do what you want.

Fasting is about surrender. Prayer is how we stay connected in that surrender.

You can skip meals and still not be spiritually transformed if prayer isn’t involved. But when you combine fasting with prayer, you open the door to: 

• Clarity and direction

• Spiritual breakthroughs

• Strongholds being broken

• A deeper intimacy with God

• Greater sensitivity to the Holy Spirit

Different Types of Fasts in the Bible

1. The Daniel Fast

This is a partial fast where Daniel refrains from rich foods and chooses vegetables and water instead.

“I ate no choice food; no meat or wine touched my lips; and I used no lotions at all until the three weeks were over.” - Daniel 10:3 (NIV)

For 21 days, eat only fruits, vegetables, legumes, whole grains, and water. No sugar, caffeine, meat, or processed foods.

This is a great fast for beginners or those wanting to grow in discipline and spiritual sensitivity.

2. The Esther Fast

This is a more intense, full fast. When Queen Esther was preparing to risk her life for her people, she called for a complete fast: no food or water for three days.

“Do not eat or drink for three days, night or day. I and my attendants will fast as you do.” - Esther 4:16 (NIV)

This fast is for serious intercession. If you’re in a desperate season or standing in the gap for someone else, this type of fast is a bold spiritual move.
(Note: Do not attempt this fast without preparing your body and making sure you’re physically able. Check with your primary care as needed. Stay safe.)

3. The Jesus Fast

Jesus fasted for 40 days and nights in the wilderness before beginning His ministry.

“After fasting forty days and forty nights, he was hungry.” - Matthew 4:2 (NIV)

This fast was about preparation, obedience, and spiritual warfare.

Some do a 40-day water fast, others fast specific foods, activities, or habits for 40 days as a spiritual reset. 

How to Start Biblical Fasting as a Beginner

If fasting feels overwhelming, don’t worry. You’re definitely not alone in feeling that way. It’s okay to start small. Here’s a simple guide:

1. Pray First

Ask God what kind of fast He’s calling you to. Food? Social media? Sugar? Something else? Let Him lead you.

2. Set a Timeframe

Start with a day. Maybe a single meal. Then grow from there. You don’t need to do 40 days right away.

3. Be Intentional

Fasting without prayer is just dieting. Replace the time you’d normally eat or scroll with time in the Word or in prayer.

4. Keep It Between You and God

You don’t need to announce it to the world. You don’t need to tell everyone you know or post it on social media. Let it be a quiet act of obedience.

5. Write It Down

Reflect on what God shows you during your fast. You’ll be surprised how clear His voice becomes when distractions are gone. Using our fasting reflection template can help you keep your fasting journey organized and easy to look back on.

So How Do You Fast With Prayer?

Here are a few simple but powerful ways to make prayer central in your fast:

1. Start With a Prayer of Surrender

Before your fast even begins, get alone with God. Invite Him in. Ask Him to speak. Tell Him you’re available.

“Search me, God, and know my heart... See if there is any offensive way in me, and lead me in the way everlasting.” - Psalm 139:23-24 (NIV)

2. Replace What You’re Fasting With Time in Prayer

If you're fasting lunch, don't just skip it. Go sit with the Lord during that time. Open your Bible. Talk to Him. Journal and Reflect. Worship.

Let Him fill the space that food or distractions usually take.

3. Let Prayer Be a Conversation, Not a Checklist

You don’t have to sound holy. Just be real. Ask, seek, listen. Prayer isn’t about saying the “right” things. It’s about being with the One who made you.

4. Stay in the Word During Your Fast

God’s Word and prayer go together. Don’t just talk. Listen. Let the Bible guide your prayers.

“Your word is a lamp to my feet and a light to my path.” - Psalm 119:105 (NIV)

5. End Your Fast With Thanksgiving and Praise

Whether you got the breakthrough or not, thank Him. Praise Him. Keep praying. Some answers come after the fast. Stay faithful.

Final Encouragement

If you’re going to fast, do it right way. Don’t just deny your body but also engage your spirit. Let fasting be a season of focused, powerful, intentional prayer.

You’re not impressing God by skipping meals. You’re drawing close to Him through obedience and dependence.

You don’t need to wait until you feel ready. You just need to be willing.

Fast. Pray. Listen. Obey. God moves when His people humble themselves, seek Him, and pray.