What kind of rice is allowed on Daniel Fast?: A guide to whole grain options

November 3, 2025 •

4 min read

The Daniel Fast is a spiritual discipline spanning 21 days, rooted in the biblical fast of the prophet Daniel. A frequently asked question among followers is what kind of rice is allowed on Daniel Fast, as the fast strictly prohibits all refined and processed foods.

Quick Summary

Only unprocessed whole grains such as brown rice, wild rice, and purple rice are compliant with the Daniel Fast, while all refined rice varieties like white rice are forbidden.

Key Points

Whole Grains Only: The Daniel Fast permits unprocessed whole grains like brown rice, wild rice, and purple rice.
Refined Rice Forbidden: All refined varieties, including white rice, instant rice, and processed mixes, are prohibited on the fast.
Check Ingredients: Always read labels to ensure packaged rice products or pre-cooked grains contain no non-compliant additives like added sugars, chemicals, or preservatives.
Compliant Alternatives: Grains such as quinoa, barley, oats, and millet are excellent, high-protein alternatives to rice that are fully compliant.
Focus on Whole Foods: The fast's grain rules reflect a broader focus on consuming whole, unprocessed, and plant-based foods for spiritual and physical cleansing.
Minimal Oil Use: While cooking with a small amount of oil like olive oil is acceptable, deep-frying is prohibited.

Understanding the Daniel Fast Grain Rules

The Daniel Fast is based on two biblical passages in the Book of Daniel, specifically Daniel 1:12 and Daniel 10:2-3, where the prophet abstained from certain foods. This translates into a plant-based diet that excludes meat, dairy, sugars, refined grains, and certain other items for a period, typically 21 days. For grains, the core principle is that only unprocessed, whole grains are permitted. The King James Version uses the word "pulse" in the scriptures, which is interpreted to mean "bean or seed grown for food" and is often extended to include whole grains.

This means the key difference lies in the processing of the grain. A whole grain contains the entire kernel: the bran, germ, and endosperm. A refined grain, like white rice, has had the bran and germ removed during processing, stripping it of many nutrients. Therefore, any rice that has been refined is not allowed on the fast. Compliance depends entirely on the rice being in its whole, unprocessed state.

Approved Rice and Grain Options for the Daniel Fast

Adherents to the Daniel Fast can enjoy a variety of delicious and nutrient-rich grains, including several types of whole rice. The following are compliant options:

Brown Rice: This is one of the most common and accessible whole-grain options. It's simply rice with the hull removed, leaving the nutrient-rich bran and germ intact. Both brown basmati and brown jasmine are also acceptable choices.
Wild Rice: Despite its name, wild rice is technically a type of semi-aquatic grass seed and is not a true rice. However, it is an unprocessed whole grain and perfectly suitable for the Daniel Fast.
Purple Rice: This is another whole-grain rice variety that is naturally dark-colored and rich in antioxidants.
Other Whole Grains: In addition to rice, other whole grains are great options. These include oats, quinoa, barley, millet, spelt, and amaranth. Quinoa, in particular, is a high-protein seed that works well in place of rice.

Rice Varieties to Avoid on the Daniel Fast

To remain compliant, fast-keepers must avoid all refined and processed rice products. This is a crucial distinction to make when grocery shopping. The following types are forbidden:

White Rice: This is the most common type of refined rice. All varieties, including white long-grain, short-grain, basmati, and jasmine rice, are not permitted because the hull, bran, and germ have been removed.
Instant Rice: Pre-cooked or instant rice is often processed to reduce cooking time and may contain additives. Unless the packaging explicitly states it is an unrefined, whole-grain option with no extra ingredients, it should be avoided.
Processed Rice Mixes: Any boxed or pre-seasoned rice mixes are typically non-compliant. They often contain added sugars, chemicals, preservatives, and other additives that are not allowed on the fast.
Rice Pilaf: Most rice pilaf recipes or mixes contain butter, chicken broth, and other seasonings that are not part of the Daniel Fast guidelines. If you make it from scratch with approved ingredients, it can be compliant, but store-bought versions are off-limits.

Comparison of Allowed vs. Forbidden Rice


Feature	Allowed (Whole) Rice	Forbidden (Refined) Rice
Processing	Minimally processed, only outer hull removed.	Heavily processed, bran and germ removed.
Nutrient Content	High in fiber, vitamins, minerals, and protein.	Stripped of most nutrients; mainly carbohydrates.
Examples	Brown rice, wild rice, purple rice, brown basmati.	White rice, instant rice, most rice mixes.
Digestive Impact	Slower digestion, promotes fullness.	Faster digestion, can cause blood sugar spikes.
Cooking Time	Longer cooking time required.	Shorter cooking time required.

How to Incorporate Compliant Rice into Your Daniel Fast Meals

Incorporating brown rice or wild rice into your meal plan is straightforward and adds a hearty, filling component to your dishes. Here are some ideas:

Create Rice Bowls: Use brown rice as a base for a bowl packed with compliant vegetables like broccoli, bell peppers, carrots, and onions. Top with nuts, seeds, and a compliant dressing like olive oil and lemon juice.
Stir-Fries: Sauté your favorite vegetables like garlic, ginger, and snow peas in a small amount of olive oil. Mix in cooked brown rice or wild rice and season with salt and pepper. A soy sauce alternative can be used if it's free of added sugars.
Rice and Beans: Pair brown rice with compliant beans or legumes, such as black beans, pinto beans, or lentils, for a complete protein source. A compliant Belizean rice and beans recipe exists for this purpose.
Soups and Stews: Add brown or wild rice to vegetable soups or stews to make them more substantial and satisfying.

Conclusion

Understanding what kind of rice is allowed on Daniel Fast is essential for adhering to the dietary guidelines. The core principle is simple: choose whole, unprocessed grains and avoid anything refined or with added sugars and preservatives. By opting for whole grains like brown rice, wild rice, and quinoa, you can ensure your meals are both compliant with the fast and rich in nutrients. Focusing on these whole food options supports both the physical and spiritual cleansing goals of the fast, helping you maintain a balanced and satisfying diet. The abundance of allowed whole grains and other plant-based foods makes for a rewarding culinary and spiritual experience.

For more specific recipe ideas, a great resource is the Ultimate Daniel Fast recipe blog: https://ultimatedanielfast.com/tag/recipes-for-quinoa/.

Frequently Asked Questions

No, white rice is not allowed on the Daniel Fast because it is a refined grain. During processing, the bran and germ are removed, which goes against the fast's rules of consuming only whole, unprocessed grains.

Generally, no. Most instant rice is a processed food and may contain non-compliant additives. The fastest way to ensure compliance is to use uncooked whole grains like brown rice and wild rice.

Yes, quinoa is an excellent substitute for rice. It is considered an unprocessed whole grain and is a great source of plant-based protein and fiber, making it a very compliant and hearty option.

Yes, you can use a small amount of compliant oil, such as olive oil, to cook or sauté vegetables with your rice. However, deep-frying is prohibited.

Plain, whole-grain rice cakes are often allowed on the fast, as long as they are made from brown rice and contain no added sugars, flavors, or other forbidden ingredients.

The allowance of whole grains is based on the biblical interpretation of "pulse," meaning seeds or grains grown for food. The fast emphasizes a simple, plant-based diet, and avoiding refined grains aligns with this principle of denying oneself luxury or processed items.

Yes, brown basmati rice is a whole-grain variety and is a great compliant option. Just ensure it is brown, not white, and has no additives.