Are you allowed to eat rice on Daniel Fast?

November 4, 2025 •

3 min read

The Daniel Fast is a short-term, 21-day, plant-based diet inspired by the biblical prophet Daniel's spiritual commitment. One of the most common questions for participants is, "Are you allowed to eat rice on Daniel Fast?" The answer depends entirely on the type of rice chosen, as the fast's guidelines specifically differentiate between refined and whole grains.

Quick Summary

The Daniel Fast permits whole grains, including brown rice and other unrefined varieties, but prohibits processed and refined grains like white rice. This is based on the fast's commitment to consuming simple, plant-based foods for spiritual discipline.

Key Points

Only Whole Grains: The Daniel Fast permits whole grains, meaning brown rice is allowed, but refined grains like white rice are not.
Check Labels for Refined Grains: Be vigilant about checking ingredient lists for products that may contain white rice or white flour, which are prohibited.
Brown Rice is Nutrient-Dense: Brown rice is a source of fiber, vitamins, and minerals, making it a nutritious and compliant choice.
Wild Rice and Other Whole Grains are Allowed: Don't limit yourself to brown rice; other permitted grains include wild rice, quinoa, millet, and oats.
Preparation Matters: To maintain compliance, prepare your brown rice simply with water or vegetable broth and avoid any prohibited ingredients like butter or high-fat oils.
Focus on Wholeness: The core principle is to choose foods in their most natural, unprocessed state, which is why brown rice is preferred over white rice.

Daniel Fast Guidelines: The Principle of Purity and Wholeness

The Daniel Fast is a biblically-inspired diet based on the prophet Daniel's choices to eat only vegetables and drink water in one instance and abstain from rich foods in another. The modern Daniel Fast is a plant-based diet that excludes animal products, sweeteners, alcohol, and refined or processed foods. This emphasis on unprocessed foods is key to understanding which types of rice are permitted.

Refined grains, like white rice, have had the bran and germ removed, losing much of their fiber and nutrients. Because the Daniel Fast prioritizes foods in their natural state, white rice is not allowed. Whole grains, however, which retain all parts of the grain kernel, are permitted. This category includes brown rice and wild rice, making them suitable for the fast.

Why Brown Rice is a 'Yes' and White Rice is a 'No'

The distinction between brown and white rice on the Daniel Fast is primarily due to processing and nutritional value. Brown rice, a whole grain, offers more fiber, vitamins, and minerals compared to white rice. Its higher fiber content also contributes to more stable blood sugar levels. White rice, being refined, lacks these benefits and is therefore excluded to align with the fast's focus on whole, unprocessed foods.

Expanding Your Grain Options on the Daniel Fast

Beyond brown rice, several other whole grains are permitted and can diversify your meals. When selecting grain products, always check labels to ensure they don't contain added sugars or non-compliant ingredients.

Allowed Whole Grains:

Brown rice
Wild rice
Quinoa
Millet
Oats (plain, rolled)
Barley
Whole wheat (unleavened)
Bulgur
Amaranth
Teff

A Comparison of Rice Types for the Daniel Fast


Feature	Brown Rice	White Rice
Status on Daniel Fast	Allowed	Not Allowed
Processing	Whole grain.	Refined grain.
Nutritional Profile	Higher in fiber, vitamins, and minerals.	Lower in fiber and nutrients.
Flavor and Texture	Nutty, chewy.	Milder, softer.
Glycemic Index	Lower, stable blood sugar.	Higher, potential blood sugar spike.
Purpose on Fast	Provides sustained energy and nutrients.	Does not meet 'whole and unprocessed' standard.

Cooking with Brown Rice on the Daniel Fast

Brown rice can be a versatile base for many compliant Daniel Fast meals. Simple preparations with steamed or sautéed vegetables and herbs are excellent options. Legumes like lentils or black beans can add protein. Using vegetable broth, onions, and garlic can create a flavorful pilaf. Avoid restricted items like butter or processed sauces. Brown rice is also suitable for plant-based curries using coconut milk, grain bowls, or stir-fries with approved oils. The key is to keep ingredients simple and natural.

Conclusion: Making the Right Choice for Your Fast

To summarize, rice is allowed on the Daniel Fast only if it is a whole grain, such as brown rice or wild rice. Refined white rice is excluded due to its processing and reduced nutritional value. Choosing whole grain rice supports the fast's emphasis on consuming foods in their natural, nutrient-rich form. Always check food labels for hidden, non-compliant ingredients. For more guidance, resources like the Ultimate Guide to the Daniel Fast can be helpful.

Frequently Asked Questions

No, you can only eat whole-grain varieties of rice, such as brown rice and wild rice. Refined grains like white rice are not permitted.

The difference is in the processing. Brown rice is a whole grain with the bran, germ, and endosperm intact, while white rice has been stripped of these nutritious components and is considered a refined grain.

Yes, wild rice is an excellent choice for the Daniel Fast. It is a whole grain (though technically a seed) that is permitted according to the diet's guidelines.

Yes, as long as it is made from whole grain brown rice and doesn't contain any added sugars, preservatives, or other non-compliant ingredients.

Brown rice is the most common and widely available option, but wild rice, purple rice, and brown basmati are also great choices.

Yes, a rice bowl is a fantastic meal option, provided you use brown rice as the base and add only allowed ingredients like vegetables, beans, nuts, and approved seasonings.

If a product contains any non-compliant ingredients, such as added sugar, preservatives, or refined flour, it is not permitted on the Daniel Fast. Always read the entire ingredients list.