Fasting is one of the oldest practices of the Church. From the very beginning, Christians have fasted as a way to draw closer to God, to humble the body, and to sharpen the soul. Yet, for many of us today, fasting feels confusing: how do we do it, why do we do it, and what happens if we fail?
This article will walk you through the basics, answer common questions, and hopefully give you the encouragement to begin the fasts of the Church with peace.
Why Do We Fast?
We do not fast to punish the body. The body is a gift from God. We fast to put the passions in order and to remind ourselves that...
"But he answered and said, It is written, Man shall not live by bread alone, but by every word that proceedeth out of the mouth of God."
Matthew 4:4 KJV
Fasting is a form of prayer. It helps silence the noise of constant eating, distraction, and indulgence so that we can hear God more clearly. It is also an act of obedience, since the fasts were given to us through the Church, not as human inventions but as part of her life with Christ.
What Are the Benefits?
- Spiritual clarity - prayer feels stronger when the stomach is lighter.
- Humility - saying "no" to ourselves trains us in obedience.
- Repentance - fasting reminds us of our dependence on God.
- Communion with the Church - you are never fasting alone. Christians across the world keep the same days.
How Frequently Do We Fast?
Orthodox Christians fast every Wednesday and Friday (to remember the betrayal of Christ on Wednesday, and His Crucifixion on Friday).
There are also the four major fasting seasons:
- Great Lent (before Pascha/Easter)
- Nativity Fast (before Christmas)
- Apostles' Fast (before the feast of Peter and Paul)
- Dormition Fast (before the Dormition of the Theotokos in August)
There are also the one-day fasts like: Exaltation of the Cross, Beheading of St. John the Baptist, Eve of Theophany, etc... Each has its own rules and strictness, but the principle is the same: less food, simpler food, more prayer.
Fasting isn't occasional. It's part of the rhythm of Orthodox life.
How to Pick Fast-Friendly Foods
Traditional fasting means abstaining from:
- Meat
- Dairy
- Eggs
- Fish (with a backbone, except on some feast days)
- Wine and oil (on stricter days)
What’s left? Vegetables, fruits, beans, seafood like shrimp or squid, bread, pasta, olive-oil free meals when needed. It’s not a vegan diet, but close. The point is simplicity.
Foods That Contain Oil on "No Oil" Days
When the fasting calendar says "no oil", it really means no oil at all - no olive, sunflower, canola, sesame, or even the natural oils in nuts and seeds. In the early centuries, the rule was written around olive oil, because that was the daily staple. But the spirit of the fast is clear: no richness, no fats, no oil - only simple food.
Nuts, Canned Foods, Premade Meals
- Nuts: Not eaten on no-oil days, because they are naturally full of oils.
- Canned foods: Always read the label. If oil is listed, don’t eat it. If it’s just beans or vegetables in water, it can be used.
- Premade meals: Nearly always contain oil. Best avoided. The fast calls us back to simplicity, not processed food.
Bread, Honey, Seafood
- Bread: Allowed if made without oil or seeds, milk, or butter. Flatbreads, pita, or homemade bread without oil are best.
- Honey: Always allowed.
- Seafood: Shellfish (shrimp, crab, mussels, squid, octopus) are permitted even on no-oil days, since they were not classed as "meat". Fish with a backbone is restricted except on feast days that allow it.
In short: On no-oil days, even foods with natural oils (like nuts and seeds) are set aside. What remains is plain, humble food: boiled grains, vegetables, legumes, bread without oil or seeds, fruit, honey, and shellfish. The fast is not about loopholes but about stripping back, so that prayer and repentance fill the space left empty.
What About the Water Fast?
A "water fast" (drinking only water, no food) is not the normal Orthodox rule, but some saints and stricter ascetics practiced it for short times. The average Orthodox Christian is not expected to do this unless under the blessing of a spiritual father.
I Accidentally Ate Something That Broke My Fast - What Happens Now?
Don’t despair. Don’t throw the whole fast away. Simply repent, pray, and continue. Fasting is not ruined by one mistake, it’s ruined by pride or by giving up completely.
What If I Don't Fast?
You are free, but fasting is not optional in the Orthodox Church - it's expected. If you don’t fast at all, you miss out on a major part of Orthodox life. Worse, you risk separating yourself from the discipline that unites us all. But it’s better to begin small than to neglect it entirely.
I Go to the Gym, I Can’t Fast
Fasting doesn’t mean starving. Many Orthodox athletes and soldiers keep the fasts. It may mean adjusting what you eat (more beans, lentils, rice, seafood) but it is possible. If you genuinely cannot due to your training, talk with your priest. The Church blesses adjustments when needed - but never removes fasting altogether.
I Have Health Issues, I Can’t Fast
The Church is a mother, not a tyrant. If fasting would harm your health, speak with your priest. He may bless you to keep a lighter fast, or a different form. The spirit of fasting is humility - and asking for a blessing when you cannot keep the full fast is itself obedience.
Conclusion
Fasting is not about rules for their own sake. It is about freedom - freedom from gluttony, freedom from distraction, freedom to pray. The point is not "what we eat" but "why we fast".
If you fall, get up again. If you struggle, pray. If you cannot fast fully, do what you can with the blessing of your priest.
Fasting, like prayer, is a school of love. We fast to be filled, not to be empty.
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