As Lent quickly approaches, the topic of fasting comes up. Though some may argue that Roman Catholics in the U.S. have pretty lax standards on fasting, the reality is that some people cannot fast safely even for those standards. There are a number of resources making it clear who is exempt from fasting, but some people still want to find other ways to enter into this spiritual practice even if they can’t fast the typical way. Usually, I direct people to my post from a few years ago about fasting as a Type 1 Diabetic but, inspired by conversations in both the Catholic Talk and Inspiration Facebook group and the Catholics Online Facebook page, I wanted to provide a bigger list with ideas for things to do if one cannot physically fast in the traditional sense.
Please keep in mind that I am not a medical professional or a spiritual director. You should speak with your doctor and/or priest regarding the specifics on fasting and alternatives.
What does the Church teach about fasting?
Fasting is a spiritual exercise that trains us as Catholics. By saying “no” to smaller things, we are more equipped to say “no” to more challenging things that could keep us from growing closer to God.
Fasting can be a way to physically mourn for our sins or be offered in reparation for our sins or the sins of others.
Jesus fasted which sets the example for us. Additionally, it is a way to unite ourselves with Him.
Catholics between the ages of 18-59 are supposed to fast on Ash Wednesday and Good Friday. People are permitted one full meal and two smaller meals that don’t add up to be a full meal. These are the minimum prescriptions, and it is advised that Catholics consider what else they can do.
Bible (some of many): Daniel 10:2-3, Psalm 69:10, Matthew 6:16-18, Matthew 9:14-15, Luke 4:2, Acts 9:9, Acts 14:23
Catechism of the Catholic Church: 1438, 2043
Other references and articles: Catholic News Agency, Pope Francis, Pastoral Statement on Penance and Abstinence, USCCB infographic, The Catholic Spirit, three reasons for fasting according to St. Thomas Aquinas
Who is exempt from fasting?
People who are physically or mentally ill might be exempt from fasting.
This includes:
- People with chronic illnesses like diabetes
- Women who are pregnant
- Women who are breastfeeding
- People who are taking medications that require food
- People who have suffered from disordered eating
- People whose work would be seriously impacted (like those who do intense physical labor)
Though we should not take the decision to not fast lightly, we should not be ashamed if we cannot fast for reasons where we would be exempt.
Again, make sure to speak with your priest.
What should I do if I can’t fast?
Each person may benefit from a different practice, but we should look for something that challenges us and makes us think more about God.
Here are a number of ideas you could use as a starting point.
Food-Related Fasts
If you cannot limit the amount of food you consume, you could still look for other ways to be intentional about the types of food you consume.
- Do not have any beverages besides water.
- Skip snacks.
- Skip dessert.
- Fast from all animal products.
- Eat more simple meals.
- Don’t use salt.
- Don’t sweeten your coffee or tea.
- Pick meals that aren’t your favorites.
- When you eat, stop to pray for those who are not able to eat through no choice of their own.
- Practice mindful eating: don’t use distractions, be thoughtful about what you’re eating, avoid eating out of boredom, avoid eating because of negative emotions, etc.
Media Consumption
Just because you can’t fast from food doesn’t mean you can’t fast from other things. Fasting from media and/or screens could be a good way to redirect your attention to God.
- Fast from Facebook.
- Fast from Instagram.
- Fast from Twitter.
- Fast from Pinterest.
- Fast from Tik Tok.
- Fast from all social media.
- Fast from YouTube.
- Fast from your phone.
- Fast from television.
- Fast from video games.
- Fast from screens.
- Fast from secular media.
- Fast from texting (call people instead).
- Fast from unnecessary noise (no podcasts, no music, etc.).
Physical Practices
We are body and soul. That’s one of the reasons fasting is a great spiritual practice. But that means we can also think of other physical things that could be performed in place of fasting.
- Skip wearing make-up.
- Avoid looking in a mirror.
- Take a cold shower.
- Skip pressing the snooze button.
- Find something that gives you mild discomfort (putting a rock in your shoe, pinning a piece of burlap inside your shirt, or something else).
- Sleep on the floor.
- Sit on the floor or on chairs without cushions.
- Walk or bike instead of drive.
- Take the stairs.
Try a New Spiritual Practice
If you can’t fast, adding something else that draws you closer to God could be a good option.
- Attend Mass.
- Pray the Rosary.
- Pray the Divine Mercy Chaplet.
- Do an hour of Eucharistic Adoration.
- Try Ignatian Meditation.
- Try Lectio Divina.
- Read Bible passages related to prayer, fasting, and almsgiving.
- Dedicate time you usually use to relax to serve someone else.
- Do a meditation on the Stations of the Cross.
- Research a saint.
- Tell people about Jesus.
Serve Others
- Perform a work of mercy.
- Fast from criticisms.
- Fast from complaints.
- Reach out to a family member or friend who may be lonely.
- Find some things to donate that may hurt a little to donate (we often donate things that we don’t want anymore, but consider if someone could use that second pair of tennis shoes that are in great condition or that hoodie you love).
Have a very blessed and fruitful Lent.
