Fasting

In the Orthodox Christian Faith

What is Fasting?

Fasting is an integral and ancient practice in the Orthodox Christian Church, deeply rooted in Scripture, the Church Fathers' teachings, and the tradition of the early Christian community. It serves as a spiritual discipline meant to purify the body and soul, strengthen one’s relationship with God, and foster greater self-discipline, humility, and compassion. Fasting is not merely about abstaining from food but is a holistic approach to living a more Christ-centered life.

Types of Fasting in the Orthodox Church

The Orthodox Church has a structured fasting calendar with several major fasting periods throughout the liturgical year. Each period has its own specific guidelines, but the general principle is to simplify one's diet and focus more on prayer, worship, and charity.

  1. Great Lent: This is the most significant fasting period, lasting 40 days (not including Sundays), leading up to Pascha (Easter). It commemorates Christ’s 40 days of fasting in the desert before beginning His public ministry. During Great Lent, the faithful typically abstain from meat, dairy, fish, wine, and oil, with exceptions on certain feast days. The fast becomes stricter as it leads into Holy Week, where even fish is restricted, and oil and wine are usually forbidden on certain days.

  2. The Nativity Fast (Advent Fast): This fast begins on November 15 and lasts for 40 days, leading up to the Feast of the Nativity of Christ (Christmas) on December 25. The fast involves abstaining from meat, dairy, and eggs, while fish is allowed on certain days, such as weekends and feast days. It is a time of preparation to celebrate Christ's coming into the world.

  3. The Apostles’ Fast: This fast begins after Pentecost and lasts until the Feast of Saints Peter and Paul on June 29. Its length varies depending on when Easter falls but generally lasts about two weeks. The fasting rules are similar to those of the Nativity Fast, with meat, dairy, and eggs restricted, and fish allowed on certain days.

  4. The Dormition Fast: This fast begins on August 1 and lasts until the Feast of the Dormition of the Theotokos (Assumption) on August 15. It is a two-week fast, again with similar guidelines as the Nativity and Apostles’ Fast.

  5. Wednesdays and Fridays: Outside of these major fasting periods, Orthodox Christians also observe fasting on Wednesdays and Fridays throughout the year. Wednesdays commemorate the betrayal of Christ by Judas, and Fridays commemorate His crucifixion. On these days, many Orthodox Christians abstain from meat, dairy, and sometimes fish, oil, and wine.

  6. The Eucharistic Fast: This fast on Sundays and other weekday feast days involves abstaining from food and drink from midnight until after the Divine Liturgy, in order to approach the Holy Communion with reverence and prepare the soul to receive the Body and Blood of Christ.

Basic Guidelines for Orthodox Fasting

While fasting practices may vary by region, jurisdiction, or personal health circumstances, the general principles are as follows:

  • Abstain from meat: This is the most common form of fasting, which is observed in all major fasting periods.

  • Abstain from dairy products and eggs: These are generally restricted during most fasts.

  • Abstain from wine and oil: Both wine (fermented alcohol) and olive oil are often restricted on fasting days. However, there are exceptions: oil and wine are usually permitted on weekends and feast days during fasts.

  • Fish: Fish is typically allowed on specific days during fasting periods, such as on certain feast days (for example, the Feast of the Apostles Peter and Paul during the Apostles’ Fast). Fish is also allowed on Saturdays and Sundays during the Nativity Fast and other fasting seasons, except during the stricter days of the fast.

  • Shellfish: Shellfish, like shrimp, lobster, clams, and mussels, is often considered an exception to the general rule of fasting, as it is not considered "meat" in the Orthodox tradition and is allowed during most fasting periods.

Tips for Fasting

1. Gradual Preparation

If you're new to fasting or find the rules of the Nativity Fast challenging, it’s a good idea to start gradually. Begin by reducing the amount of food you consume or gradually cutting out certain items, like meat or dairy, before the fast begins. This can help ease your body into the fasting period and prevent any drastic shifts that might cause discomfort.

2. Focus on Simplicity

The purpose of fasting is not simply about abstaining from food but simplifying your life to focus more on God. Keep your meals simple, light, and nourishing. The goal is to avoid indulgence, so try to keep your diet to basic, wholesome foods such as vegetables, fruits, grains, and legumes.

For example, meals like vegetable stews, salads, rice with beans, or whole grain pasta with simple vegetable sauces are all great options. The idea is to nourish your body without relying on rich or complex foods.

3. Incorporate Fish on Permissible Days

During the Nativity Fast, fish is allowed on certain days, like weekends (Saturday and Sunday) and feast days. This gives some relief to the strictness of the fast, offering a good source of protein and healthy fats. However, fish should still be consumed in moderation. You can make use of these fish days to prepare meals like baked fish, fish soups, or seafood pasta.

Example fish meals:

  • Grilled salmon or white fish with vegetables

  • Fish soup with lemon and dill

  • Shrimp with pasta and olive oil (on days when oil is allowed)

4. Use Plant-Based Substitutes

To adhere to the fast and still enjoy satisfying meals, experiment with plant-based alternatives. For example, instead of using milk or butter, you can use almond or oat milk and plant-based margarine or olive oil. Nutritional yeast can also be a good substitute for cheese to add flavor to your meals without violating the fast.

Ideas for substitutes:

  • Use coconut or olive oil for cooking instead of butter.

  • Plant-based milk (oat, almond, soy) for your morning coffee or in recipes that call for dairy.

  • Tofu or tempeh as a meat alternative for added protein.

5. Maintain a Balanced Diet

Even though you’re fasting, it’s important to ensure your meals are still balanced and provide you with essential nutrients. Focus on a variety of foods to make sure you’re getting enough protein, fiber, and vitamins.

  • Protein: Beans, lentils, tofu, tempeh, and nuts are excellent plant-based sources of protein.

  • Fiber: Whole grains (like quinoa, brown rice, and oats), vegetables, and fruits will help keep your digestive system healthy.

  • Healthy fats: Avocados, olive oil (on days when it's allowed), nuts, and seeds provide necessary fats for energy.

6. Stay Hydrated

Even though the fast restricts food, it does not prohibit drinking water. Staying hydrated is essential, especially if you are reducing your intake of rich foods or oils. Additionally, herbal teas (without caffeine or sweeteners) can be a soothing drink option during the fast.

Tip: Aim for at least 8 cups of water per day, or more if you're active.

7. Plan Ahead for Social Gatherings

The Nativity Fast often overlaps with holiday celebrations or social events, where food may be a significant part of the gathering. Plan ahead by bringing your own fasting-friendly dish to share, so you’re not caught off guard. If it’s not feasible to bring your own dish, you can also politely inform the host of your fasting practices and look for items you can eat (such as vegetables, bread, fruits, or salads) while avoiding any meat, dairy, or wine.

8. Focus on Mindful Eating

The Nativity Fast is not just about what you eat, but how you eat. Use this time to practice mindful eating by slowing down and paying attention to each bite. This can help you feel more satisfied with less food and turn mealtime into an opportunity for prayer and reflection.

Before meals, consider saying a prayer of thanksgiving, asking God to bless the food and your fast. This can help you maintain a spiritual focus and remind you that your fasting is ultimately for God's glory.

9. Engage in Spiritual Nourishment

While fasting from certain foods, be sure to “feast” on spiritual nourishment. In addition to prayer, Scripture reading, and attending liturgies, many Orthodox Christians find it helpful to read devotional books or watch videos on the lives of the saints or other spiritual topics during the fast. This helps you stay focused on the deeper meaning of the Nativity Fast.

Ideas for spiritual nourishment:

  • Read daily Scripture passages or devotionals related to the Nativity.

  • Listen to Orthodox hymns or chants (many are specifically focused on the anticipation of Christ’s birth).

  • Attend more services than usual, especially Vespers, Matins, and the Divine Liturgy.

10. Be Compassionate with Yourself

Fasting is meant to draw you closer to God, not to be a burden. If you find yourself struggling, it’s okay to speak with your priest or a spiritual guide for advice. Fasting should never be a cause of spiritual pride or guilt; it's about growth, not perfection. If you have health concerns or need to modify the fast due to medical reasons, speak to your priest for guidance on how best to approach the fast in a way that honors both your body and your spiritual goals.