by Fr. Bill Zimmer^[1]

Introduction

Fasting is an ancient spiritual discipline.  It is an important spiritual practice of the world’s major religions – Judaism, Christianity, Islam and Buddhism.

Christians who fast follow the example of Jesus Christ Himself (see Scripture: Divine Revelation On Fasting below).  They also share in His cross.  These are essential qualities of Christian discipleship.  As we mature in our Christian faith we find ourselves impelled to live our lives more like He did.

The purpose of this brief article is to help you follow the example of holy people down through the ages and make fasting part of your spiritual life.

Scripture: Divine Revelation On Fasting

 The example of Jesus Christ:  “Jesus … fasted for forty days and forty nights, … ” Mt 4:2^[2];   “for forty days, … He ate nothing during those days, …” Lk 4:2

John the Baptist: “John, … His food was locusts and wild honey.”  Mt 3:4; Mk 1:6  (“Amen, I say to you, among those born of women there has been none greater than John the Baptist; … ” Mt 11:11)

Anna: “There was …  a prophetess, Anna, … she never left the temple, but worshiped day and night with fasting and prayer.” Lk 2:36-37

Disciples of Jesus, John and the Pharisees: “The disciples of John and of the Pharisees were accustomed to fast.  People came to him (Jesus) and asked, “Why do the disciples of John and the disciples of the Pharisees fast, but your disciples do not fast?”  Jesus answered … the days will come when the bridegroom (Jesus) is taken away from them, and then they will fast on that day.” Mk 2:18-20; Mt 9:14-15; Lk 5:33-35

Other Biblical Themes Related to Fasting^[3]

Fasting commended in Scripture – Jl 2:12

Practiced by God’s servant – Ezr 8:21,23; Neh 1:4; Dn 9:3, 10:3

Moves God to mercy – Jon 3:5,10

Of great efficacy against the devil – Mt 9:15; Mk 2:20; Lk 5:35; see also Acts 13:2-3, 14:23; 2 Cor 6:5, 11:27

The obligation of fasting – Jl 2:12; Tb 12:8; Mt 6:16; Mk 2:20; Lk 2:36-37, 5:35; Acts 13:2-3,  14:22; Rom 13:13-14; 2 Cor 6:5, 11:27; Eph 5:18; 1 Thes 5:6; 1 Pt 1:13, 5:8

Merits of fasting – Jer 35:14,19; Jon 3:7,9-10; Jdt 4:8, 8:6; Mt 6:17; Lk 2:37; 1 Sm 31:13; 2 Sm 1:12

Other Biblical References to Fasting

Hebrew Scriptures/Old Testament – 2 Sam 12:16, 21; 1 Kgs 21:27; 2 Chr 20:3; 1 Mc 3:47; Zec 7:5; Ps 35:13; Sir 34:31; Est 4:16; Is 58:5; Jl 1:14

Christian Scriptures/New Testament – Lk 18:12

Religious Tradition on Fasting

Our Lady of Medjugorje^[4]

“Fast strictly on Wednesdays and Fridays.” (August 14, 1984)

She asks us to accept this difficult message “ … with a firm will.” She asks us to “Persevere in … fasting.” (June 25, 1982)

“The best fast is on bread and water. Through fasting and prayer one can stop wars, one can suspend the natural laws of nature. Works of charity cannot replace fasting … Everyone except the sick, has to fast.” (July 21, 1982)

September 20, 1984 “Dear children! Today I call on you to begin fasting with the heart. … I ask the parish to fast out of gratitude because God has allowed me to stay this long in this parish. Dear children, fast and pray with the heart. Thank you for having responded to my call.”

September 26, 1985 “Dear children! … Thank you for all the sacrifices. I wish to tell you, dear children, to renew the messages which I am giving you. Especially live the fast, because by fasting you will achieve and cause me the joy of the whole plan – which God is planning here in Medjugorje – being fulfilled. Thank you for having responded to my call.”

September 4, 1986 “Dear children! Today again I am calling you to prayer and fasting. … Thank you for having responded to my call.”

Monastic life

Fasting is a pillar of the monastic life across the spiritual traditions, from Western monasticism (stipulated by the Rule of St. Benedict) to the monks of the Eastern churches and Buddhist monks.

Types of Fasting
The extreme forms of fasting should be undertaken only if you are in good health and after receiving the Lord’s approval in the context of spiritual direction.  Consultation with your doctor may also be advisable.

1. Introduction to fasting:^[5] Give up one thing, like desserts, alcoholic drinks or candy (children); otherwise continue eating as you normally do.

2. Traditional fasting: Bread & water only, but eat enough to maintain the energy necessary to fulfill your duties and responsibilities.  The focus is more on the simplicity of food taken rather than a reduction in quantity, although the latter may be part of it.

3. Extreme fasting
               * Not eating or drinking at all (examples: Jesus in the desert, Muslims eating or drinking nothing from sunrise to sunset during the month of Ramadan)
               * Take only bread & water for 60 days (the woman who fasted this way said, “It wasn’t a big deal, your body gets used to it.”)
               * Eating very minimally such as one slice of bread or two oranges a day (actual examples)
               * Take liquids only
4. Vegetarianism: A vegetarian diet is a hallmark of the ascetical life, practiced by many monks and nuns.  It is also healthy (vegetables are a good source of important nutrients such as fiber, protein and a wide spectrum of vitamins; protein is the same whether it’s from animals or plants).  A vegetarian diet is also better for the environment.  Whether you want to take the next step and go from vegetarianism to vegan is up to you!         

Beginning the Discipline of Fasting

Many people begin fasting gradually.  For example, have bread & water for one meal such as lunch or dinner but eat as you usually do the rest of the day.  Then, when you are ready, have bread & water for a second meal of the day.  Finally, move to bread & water for all three meals.

Your body’s metabolism adapts to changes in diet.  You will probably find yourself  with more energy – not less – as you eat healthier even if your fasting involves eating less.

The Spiritual Fruits of Fasting

1. The imitation of Christ in our life: (see Scripture: Divine Revelation on Fasting above)
2. Obedience to Mary, Mother of God: (see Religious Tradition on Fasting above)
3. Solidarity with the poor: Sharing their experiences of hunger and minimal, simple eating
4. Act of thanksgiving to God: For the blessings of good food and drink we are privileged to have when we are not fasting
5. Act of humility: Way of acknowledging our dependence on God for our food and all that we have in life (one of the main themes of the Gospel of Luke)
6. Suppression of pride: “For you will that our self-denial should … humble our sinful pride, …” (Preface III of Lent, Roman Missal)
7. Deepening of our spiritual orientation In the spiritual life as portrayed in the Bible there is a fundamental opposition between money and the material things of the world and our relationship with God: “Not one can serve two masters.  You will either hate one and love the other, … You cannot serve both God and mammon.”  Mt 6:24; Lk 16:13  (Mammon is an Aramaic word meaning wealth or property).  Fasting thus moves us away from the exterior, material world to immerse ourselves more deeply in the mystery of God, who is Spirit
8. Strengthen resistance against temptation Imitating and obeying God increases our spiritual strength, giving us a greater propensity to reject temptation and its enticements
9. Purification of the soul Fasting, like other forms of penance, serves to cleanse the soul of the spiritual effects of sin, in other words, it remits the temporal punishment due to sin^[6]
10. Sanctification of the soul The ancient discipline of fasting is a profoundly spiritual act which brings the soul special graces (see Scripture: Divine Revelation On Fasting and Religious Tradition on Fasting above)
11. Sharing in the cross of Christ As penance, fasting is sharing the cross of Christ and thereby an essential act of authentic Christian discipleship: “Whoever wishes to follow me must deny them-self, take up their cross and follow me.”  Mt 16:24; Mk 8:34; Lk 9:23
12. Improved physical health Luke’s reference to Anna the prophetess (Lk 2:36-38)  says she lived until 84.  That was about twice the average life span at that time.  This suggests her fasting had physical benefits.  “We seldom repent of having eaten too little” (from Thomas Jefferson’s Ten Rules).  Better physical health enables us to perform more of the activities of discipleship like prayer, worship and service and do them better
13. Advance an intention Fasting, like prayer, benefits intentions like “the conversion of sinners”, “the conversion of  (name of a particular person/sinner)”, “peace in the world” or “the souls in purgatory”
14. Social justice The money we save by fasting enables us to give more to the poor, those who do not have enough to eat.  This traditional Lenten practice can and should be part of our spiritual life throughout the year

Resources for fasting

 1. Ezekiel 4:9 & Gn 1:29 Bread The Bible provides a specific recipe for bread at Ez 4:9 and a more general one at Gn 1:29.  Ways you can obtain this bread:There is a commercial bakery – Food for Life Baking Co., Inc. – that manufactures these breads exactly according to the biblical recipes. Contact info: (951) 279-5090; 1-800-797-5090; FoodForLife.com  >  scroll down to About Us.

• Their bread can also be found in Fruitful Yield health food stores FruitfulYield.com >  scroll down to Customer Service  >  Fruitful Yield Stores
• Costco
• Some supermarkets

The bible breads are perfect for fasting – good tasting, nutritious and they “stick to your ribs”!

2. Brownberry breads have a number of advantages:

            * stay fresh at room temperature, thus they save room in your refrigerator

            * offer a variety of healthy breads, examples:

                        Natural Wheat

                        12 Grain (one for each of the apostles!)

                        Extra Grainy 17 Grains & Seeds

                        Healthfull flax & sunflower

                        Multi-Grain

                        Healthfull nuts & seeds 100% Whole Grain Bread

                        Extra Grainy Flax & Sesame Seed

                        Natural Health Nut

                        Healthfull steel cut oats & honey 100% Whole Grain Bread               

                        Whole Grains 100% Whole Wheat Bread

            * are available at major supermarkets like Jewel (Chicago area)

            * come in recyclable packaging (helps us respect the earth, in the spirit of Pope Francis’  encyclical letter Laudato Si)

            * reasonably priced:

Beefsteak Rye breads have the same advantages as Brownberry and offer Hearty Rye, Soft Rye and Pumpernickel, good complements to the Brownberry breads

Questions & answers about fasting

What if I am old, sick or on medication?

You should fast according to your physical condition and circumstances in life.  Fasting does not mean discontinuing medications or even nutritional supplements.  If you have doubts about your physical condition consult your doctor before starting to fast.

What types of bread should I eat when fasting?

See Resources for Fasting immediately above.  Multi-grain, rye, wheat, oat breads etc. are good breads for fasting.  Eating a variety of these types of breads helps you get a wider spectrum of nutrients.   White bread is not nutritious and is not recommended even when not fasting.  Whatever bread you eat should be plain – untoasted, unbuttered, no raisins, cinnamon, peanut butter, jelly etc.

What can I do to maintain good health while I am fasting?

1. Stay well hydrated. The discipline of fasting usually does not include abstaining from water. Water is essential for the functioning of your vital organs, including the brain.   Drinking plenty of water helps you fulfill your duties and responsibilities while you are fasting.

2. Take supplements such as multi-vitamins. This does not violate your fast.

What if I can’t eat bread for health reasons?

If you can’t eat bread for health or medical reasons then design a fast compatible with your physiology; this is OK as long as the fast is penitential.

Fasting as a Spiritual Practice

Scripture: Divine Revelation On Fasting

The example of Jesus Christ:  “Jesus … fasted for forty days and forty nights, … ” Mt 4:2^[7]   “for forty days, … He ate nothing during those days, …” Lk 4:2

John the Baptist: “John, … His food was locusts and wild honey.”  Mt 3:4; Mk 1:6  (“Amen, I say to you, among those born of women there has been none greater than John the Baptist; … ” Mt 11:11)

Anna: “There was …  a prophetess, Anna, … she never left the temple, but worshiped day and night with fasting and prayer.” Lk 2:36-37

Disciples of Jesus, John and the Pharisees: “The disciples of John and of the Pharisees were accustomed to fast.  People came to him (Jesus) and asked, “Why do the disciples of John and the disciples of the Pharisees fast, but your disciples do not fast?”  Jesus answered … the days will come when the bridegroom (Jesus) is taken away from them, and then they will fast on that day.” Mk 2:18-20; Mt 9:14-15; Lk 5:33-35

Fasting commended in Scripture – Jl 2:12^[8]

Practiced by God’s servant – Ezr 8:21,23; Neh 1:4; Dn 9:3,10:3

Moves God to mercy – Jon 3:5,10

Of great efficacy against the devil – Mt 9:15; Mk 2:20; Lk 5:35; See also Acts 13:2-3, 14:23; 2 Cor 6:5, 11:27

The obligation of fasting – Jl 2:12; Tb 12:8; Mt 6:16; Mk 2:20; Lk 2:36-37, 5:35; Acts 13:2-3,  14:22; Rom 13:13-14; 2 Cor 6:5, 11:27; Eph 5:18; 1 Thes 5:6; 1 Pt 1:13, 5:8

Merits of fasting – Jer 35:14,19; Jon 3:7,9-10; Jdt 4:8, 8:6; Mt 6:17; Lk 2:37; 1 Sm 31:13; 2 Sm 1:12

Other biblical references to fasting:

Old Testament/Hebrew Scriptures – 2 Sam 12:16, 21; 1 Kgs 21:27; 2 Chr 20:3; 1 Mc 3:47; Zec 7:5; Ps 35:13; Sir 34:31; Est 4:16; Is 58:5; Jl 1:14

New Testament/Christian Scriptures – Lk 18:12

Religious Tradition on Fasting

Nuestra Señora de Medjugorje^[9]

Al inicio Nuestra Señora regularmente da sus mensajes sólo a los videntes, y a través de ellos a todos los fieles. A partir del 1de marzo de 1984, Nuestra Señora comienza a entregar regularmente sus mensajes todos los jueves a la comunidad de parroquial de Medjugorje, y a través de ella, al resto del mundo. Puesto que algunas cosas que el Señor había deseado se cumplieron, como lo afirmó Nuestra Señora, a partir del 25 de enero de 1987, Nuestra

Señora da sus mensajes a todo el mundo los 25 de cada mes. Esto aún continúa.

Agosto 14 de 1984 Era martes. Esta aparición ocurrió inesperadamente. Ivan estaba orando en su casa. Luego comenzó a alistarse para ir a la iglesia, a la liturgia vespertina.  Improvisadamente se le apareció Nuestra Señora y le pidió que transmitiera el siguiente mensaje a la gente: “Pido a las personas que oren Conmigo estos días y que oren lo más posible.  Que ayunen ademas estrictamente los miércoles y los viernes; que recen cada día cuando menos el Rosario completo: los misterios gozosos, dolorosos y gloriosos.” Nuestra Señora pidió a la gente que aceptara este mensaje con voluntad firme. Ella pidió esto en particular a los parroquianos y a los fieles de los lugares circunvecinos.

Septiembre 20 de 1984 “Queridos hijos! Hoy los invito a comenzar a ayunar con el corazón. Hay muchas personas que ayunan solo porque todos los demás están ayunando. Se ha convertido en una costumbre que nadie quiere abandonar. Pido a la parroquia que ayune en acción de gracias, porque Dios me ha permitido quedarme tanto tiempo en esta parroquia. Queridos hijos, ayunen y oren con el corazón! Gracias por haber respondido a mi llamado!”

Septiembre 26 de 1985 “Queridos hijos! Les agradezco todas sus oraciones y todos sus sacrificios. Yo deseo invitarlos, Queridos hijos, a renovar los mensajes que les estoy dando. Sobre todo, practiquen el ayuno, porque con el ayuno obtendrán que se realice completamente el plan que Dios tiene sobre Medjugorje. Con esto me darán una gran alegría. Gracias por haber respondido a mi llamado!”

Septiembre 4 de 1986 “Queridos hijos! También hoy los invito a la oración y al ayuno. Ustedes saben, Queridos hijos, que con su ayuda Yo puedo hacerlo todo y obligar a Satanás que no siga

instigando a nadie al mal y también a que se aleje de este lugar.  Queridos hijos, Satanás los acecha a cada uno de ustedes en lo individual. El desea, sobre todo, perturbarlos a todos a través

de las cosas cotidianas. Por tanto, los invito, Queridos hijos, a hacer que cada uno de sus días sea sólo oración y un abandono total a Dios. Gracias por haber respondido a mi llamado!”

Monastic life

Fasting is a pillar of the monastic life across the spiritual traditions, from Western monasticism (for example the Rule of St. Benedict) to the monks of the Eastern churches to Buddhist monks.

Types of Fasting

1. Introduction to fasting^[10]  Give up one thing, like desserts, drinking or candy (children);           otherwise continue eating as you normally do.

2. Moderate fasting Bread & water only, but eat enough to maintain the energy necessary to fulfill your duties and responsibilities.  The focus is more on the simplicity of food taken rather than a large reduction in quantity, although the latter is part of it.

3. Extreme fasting not eating or drinking at all (examples: Jesus, Muslims from sunrise to sunset during the month of Ramadan); take liquids only.

The Spiritual Fruits of Fasting

1. Imitation of Christ (above)
2. Obedience to Mary, Mother of God (above)
3. Solidarity with the poor, share their experience of minimal, simple eating
4. Act of thanksgiving to God for the blessing of the good food and drink we receive in life
5. Act of humility Way of acknowledging our dependence on God for our food and all that we have in life (one of the main themes of the Gospel of Luke)
6. Suppresses our pride “For you will that our self-denial should … humble our sinful pride, …” (Preface III of Lent, Roman Missal)
7. Deepening of our spiritual orientation In the spiritual life as portrayed in the Bible there is a fundamental opposition between the material things of the world and our relationship with God: “Not one can serve two masters.  You will either hate one and love the other, … You cannot serve both God and mammon.”  Mt 6:24; Lk 16:13  Mammon: an Aramaic word meaning wealth or property.  Fasting thus moves us away from the material world to immerse ourselves more deeply in God, who is Spirit
8. Strengthen resistance against temptation Imitating and obeying God increases our spiritual strength, giving us a greater propensity to reject temptation
9. Purification of the soul Fasting, like other forms of penance, serves to cleanse the soul of the spiritual effects of sin, in other words it remits the temporal punishment due to sin^[11]
10. Sanctification of the soul The ancient discipline of fasting is a profoundly spiritual act which brings the soul special graces (see Scripture: Divine Revelation On Fasting and Religious Tradition on Fasting above)
11. Sharing in the cross of Christ As penance, fasting is sharing the cross of Christ, an essential act of authentic Christian discipleship: “Whoever wishes to follow me must deny them self, take up their cross and follow me.”  Mt 16:24; Mk 8:34; Lk 9:23
12. Improved physical health Luke’s reference to Anna the prophetess (Lk 2:36-38)  says she lived until 84.  This was about twice the average life span at that time.  This suggests her fasting had physical benefits.  “We seldom repent of having eaten to little” (from Thomas Jefferson’s Ten Rules).  Better physical health enables us to perform more of the activities of discipleship like prayer, worship and service and to do them better
13. Advance an intention Fasting, like prayer, benefits intentions like “peace in the world” or “the souls in purgatory”
14. Social justice The money we save by fasting enables us to give more to the poor, those who do not have enough to eat.  This traditional Lenten practice can and should be extended throughout the year

Resources for fasting

1. Live the Fast www.LiveTheFast.com
2. Ezekiel 4:9 & Gn 1:29 Bread The Bible provides a specific recipe for bread at Ez 4:9 and a more general one at Gn 1:29.  Where you can find this bread:

• There is a commercial bakery – Food for Life Baking Co., Inc. – that manufactures these breads exactly according to the biblical recipes. Contact info: (951) 279-5090; 1-800-797-5090; FoodForLife.com  >  scroll down to About Us.
• Their bread can also be found in Fruitful Yield health food stores FruitfulYield.com
• Costco
• Some supermarkets.

The bible breads are perfect for fasting – good tasting, nutritious and they “stick to your ribs”!

Rev. William E. Zimmer C.P.A., M.B.A., S.T.L., D. Min.   ✝

^[1] Rev. William E. Zimmer C.P.A., M.B.A., S.T.L., D. Min. Email: info@joyofheaven.net Original and all subsequent versions Copyright by Rev. William E. Zimmer 2017.  All rights reserved.  Anyone who receives this article from Fr. Zimmer in any form may distribute it as extensively as they wish for the purpose of encouraging the practice of fasting.  In fact he encourages you to do so!  However if you use any of this material in a published book, article etc. please make the appropriate reference: Fasting as a Spiritual Practice by Rev. William E. Zimmer February 8, 2018. 

^[2] Scripture quotes taken from the Little Rock Catholic Study Bible, 2011, Little Rock Scripture Study, Little Rock, Arkansas.  This is the best bible ever published for the general public.  It is the product of the best contemporary Catholic biblical scholarship with many explanations, maps and other helps for understanding the scriptures.  www.LittleRockScripture.org  >  Search: Little Rock Catholic Study Bible.  It is now available in several versions: deluxe, hardcover, paperback or e-book.

^[3] This section from the New American Bible: St. Joseph Medium Size Edition, Catholic Book Publishing Co., New York, 1970, Doctrinal Bible Index, p. 343 Fasting

^[4] Source: www.Medjugorje.org  >  Search: Main Messages of Medjugorje, scroll down to Fasting.  There are many more references to fasting by Our Lady of Medjugorje in this section.

^[5] The terms for fasting here are mine.

^[6] See my article Purgatory: A Biblical Revelation for a basic explanation of this consequence of sin.

^[7] Scripture quotes from the Little Rock Catholic Study Bible, 2011, Little Rock Scripture Study, Little Rock, Arkansas.  This is the best bible ever published for the general public.  It is the product of the best Catholic biblical scholarship with many explanations, maps and other helps for understanding the scriptures.  www.LittleRockScripture.org > Search: Little Rock Catholic Study Bible.  It is now available in several versions: deluxe, hardcover, paperback or e-book.

^[8] This section from the New American Bible: St. Joseph Medium Size Edition, Catholic Book Publishing Co., New York, 1970, Doctrinal Bible Index, p. 343 Fasting

^[9] Source: www.Medjugorje.org  >  Search: Main Messages of Medjugorje, scroll down to Fasting.  There are many more references to fasting by Our Lady of Medjugorje here.

^[10] The terms for fasting here are mine.

^[11] See my article Purgatory: A Biblical Revelation for a basic explanation of this consequence of sin.