Is It Hard to Eat Gluten-Free In Japan?
In short: yes.
Yes, it is difficult to eat gluten-free in Japan.
BUT, it is not impossible, and it is absolutely achievable to stay safe and avoid gluten entirely. Keep reading on to find out everything you need to know to be 100% gluten-free and eat safely in Japan!
Everything You Need To Know
I have broken down everything you need to know into simple sections, making it easier for you to jump straight to whatever interests you most. Here’s everything I will be covering:
- Everything You Need to Do Before Arriving in Japan
- Everything I Learned as a Coeliac
- Every Gluten-Free Restaurant/Place I Found
- Everything About Gluten-Free Food in Convenience Stores and Supermarkets
- Everything I 100% Avoided
- How I Communicated That I Have Coeliac Disease
1. Everything You Need to Do Before Arriving In Japan!
Being gluten-free in Japan is certainly achievable. However, there are several important things you need to do and prepare before arriving in the country. Doing so will make your travelling and time in Japan much more manageable and enjoyable.
Start with research!
Great job, you’re already doing that by reading this! Search online for people who have already been to Japan as coeliacs and learn from their experience and advice. Alternatively, watch some TikToks, or scroll through some Instagram posts from gluten-free accounts to see what advice and insights they have. You could also have a read of my earlier blog, Planning A Gluten-Free Trip To Japan: What I’ve Learnt So Far.
Find the restaurants beforehand!
Next, find some places close to where you’ll be staying in Japan that are coeliac safe, or can prepare gluten free food. Later in this blog, I’ve included a long list of all restaurants that I’d recommend so read that as a start! You can do this by reading through blogs, checking Instagram pages, watching TikToks with recommendations, or just by Googling it. Then, map out these restaurants so you can easily see where they are located. I used the app Wanderlog for this (the free version), and it was so easy to search for each restaurant and create a list of all the gluten free places I wanted to try. With the map view, it’s really simple to see what’s nearby. This is especially helpful because you’ll be moving around a lot in Japan, so you can plan which restaurants are close to your activities. Alternatively, you can create a saved map in Google Maps which does a similar thing.
List out the foods to avoid!
After you have a list of all gluten free restaurants. You should make a list, or a mental note, of traditional or common food in Japan that definitely contain gluten. Later in this blog, I’ve included the list I made during my trip, so feel free to use it and add any other ‘gluten-full’ foods you come across.
List out food which is safe!
In addition to your ‘no-go’ foods list, it’s helpful to have a list of foods you know are safe to eat in Japan. Luckily, I have that too later in this blog! It’s so useful to be aware of a few gluten-free options so that, while walking around, you can quickly point out something you know is safe.
Use a Japanese Translation Card!
The next thing you should do is to print or download a translation card in Japanese that clearly states you can’t eat anything with gluten or anything that is cross-contaminated. Have a read of my earlier blog to see the translation card I used! You should also download Google Translate, it’s a good tool to use during conversations so you can answer any of the restaurant’s questions. I found that many people in Japan were happy to use Google Translate, and it wasn’t unusual to see waiters pull out their phones to communicate with you. Personally, I didn’t use my translation card as often as I should have. I relied more on Google Translate to explain my gluten-free restrictions as I wanted to change the message to the specific restaurant and dishes. Also, at some small restaurants, showing the translation card led to staff not wanting to serve me at all and we’d have to leave. I think this was because they knew most of their food contained gluten and the restaurant was too small to accommodate someone who might not be able to order anything. (In Japan, small restaurants are really small, they tend to have a maximum of about 5 people!)
Pack some food and soy sauce with you!
Lastly, bring your own food and gluten free soy sauce! Pack some gluten free snacks: a few breakfast bars, crisps, chocolate or anything you like that you can keep in your pocket or bag while you’re out. I always carried a few Nak’d Bars as a backup just in case we couldn’t find food. And I always carried a small bottle of gluten free soy sauce with me, this was essential for adding flavour to some rather plain meals. Most sauces in Japan contain gluten, so for safety I’d just assume ALL sauces contain gluten (unless specified it’s gluten free), so when ordering at restaurants a lot of the food had to come without any sauce. Having your own soy sauce to use in these situations was really helpful. I always checked with the restaurant before using mine and every restaurant was happy for me to use it.
2. Everything I Learnt as a Coeliac
Japan is really different from the UK, and as a coeliac there were quite a few things that stood out to me. So, I thought I’d share all the useful things I have learnt on my trip to help you while travelling there.
All sauces will very likely contain gluten
This was a big one! I quickly learnt to assume that unless specifically labelled as ‘gluten-free’, all sauces contain gluten.
Google Reviews were my lifesaver
Google Reviews of restaurants were my lifesaver for finding gluten free friendly restaurants near me. Just type type ‘gluten free’ and a number of restaurants will pop up. Most of these show up because someone mentioned a gluten-free option in the review, so make sure to read the review first before choosing the restaurant.
Tell staff straight away that you’re Coeliac.
Everyone in Japan was so friendly, and staff really appreciated being told upfront that I needed gluten free food. They always tried their best to accommodate me. There were a few times when we had to leave a restaurant as I couldn’t eat anything, but the chef and staff were always so apologetic. I truly felt that they wanted to help and took it seriously.
Coeliac Awareness in Japan in extremely limited
Some places were not familiar with the word ‘gluten’ in Japanese, so I had to sometimes say I had a wheat allergy and then list out all the food I could not eat. And sometimes it was the other way round, the restaurant knew the phrase ‘gluten-free’ but they were confused when I would mention wheat in Japanese.
Trust your gut instinct
Even if the staff say something is gluten free, and it just doesn’t feel right, I’d recommend not eating it. (Obviously if this is a gluten-free official restaurant then it will be safe). For example, one restaurant seemed to understand gluten-free well and suggested the cheese platter with nuts and hams. Then after serving it, they brought out bread. I had to explain that the bread would contain gluten, but the staff seemed genuinely confused, as if they thought gluten was something else.
Sushi Restaurants usually have a few safe options
As long as the restaurant doesn’t use a vinegar in the sushi rice which contains gluten, most plain sushi will be gluten free. Commonly the nigiris, sashimi and some maki rolls will be safe, as long as they don’t have a sauce. .
Yakiniku restaurants were a great options
This is where you grill your own meat and vegetables. This was really useful as you can ask for the meat to come with no sauce, there is a salt option, and then you can cook your own meat. I usually did this and then ask for a plain bowl of rice, and use my own soy sauce to add flavour. It sounds rather plain and simple but the wagyu beef was delicious! It would just melt in your mouth.
3 . Every Gluten Free Restaurant/Place I Found
This is probably the most important section. The list of brilliant restaurants that I found on my trip.
Rizlabo Kitchen in Harajuku
This place was unreal!
Gluten free Japanese fluffy pancakes…these were amazing. If you’re in Harajuku, you just have to go to Rizlabo and try these pancakes, you will not regret it.
Mo Mo Paradise Shinjuku
This was a hot pot restaurant that was really good with gluten free restrictions. There was one sauce which was gluten free, and the vegetables in the buffet are clearly labelled with allergens. The staff also knew what gluten-free meant. They also had a dessert buffet with gluten-free icecream!
Kyoto Sen-Ryo
This was a sushi restaurant in Kyoto. They have set menus, but they can cater for gluten-free and change the menu to adapt. They also provided gluten-free soy sauce
Sushi Naritaya (Kyoto)
This was in Arishima in by Kyoto. A small sushi restaurant that understood gluten-free restrictions as well as providing gluten free soy sauce.
Moon & Back Ramen Bar Kyoto
Gluten free ramen and dumplings!! I only tried the dumplings but these were so tasty. The ramen did look amazing as well but unfortunately we went at a strange time so I wasn’t hungry.
**Note – I have been told that the Moon & Back Ramen Bar in Osaka does not cater for gluten-free
Sugarhill Kyoto
This was such a great find! They had so many gluten-free options. I had to try their gluten-free vegetable rolls and the chicken teriyaki. Both were delish!
すき焼き 感 Fushimi
A Sukiyaki restaurant by the Fushimi Inari shrines. This was an experience! They cooked the wagyu right infront of you, and they can either take out the soy sauce to make it gluten-free, or if you bring your own soy sauce then they will use that instead.
じゃまん縁 祇園店 Yakiniku 焼肉
This was a really good yakiniku in Kyoto. They presented the wagyu beef so nicely and the staff were really friendly. I told them I was gluten free and they were happy for me to use my own soy sauce and made sure the meat and vegetables didn’t come with a sauce.
Engine Ramen Osaka/Kyoto
There is an Engine Ramen in both Osaka and Kyoto. I only went to the one in Osaka but I wish I tried the Kyoto one as well. There are gluten free options for the ramen as well as a nigiri that is gluten-free. The ramen was so tasty and you can add extras to go in it.
Comeconoco Gluten Free Laboratory Osaka
This was my favourite place! An entire gluten free cafe that had all sorts of cakes, pastries, cookies and sandwiches. The lunch set menus were ideal, a rice flour sandwich with the options of egg or ham and then they also provided a small bowl of gluten free pesto pasta, soup and two scones.
Genji Soba Osaka
If you want to try gluten free soba noodles and tempura, then Genji Soba is a good gf spot to go to! The food was delicious with lots of choice for gluten free, including camembert tempura….melt in your mouth deliciousness! The people who run it as well are so kind. I would love to come back!
4. Everything Gluten Free Food in Convenience Stores/Supermarkets
Going to 7-Eleven was a big highlight for me. We started most of our days by grabbing breakfast from a nearby 7-Eleven to our hotel. We’d also pop into one whenever we’d want a sweet treat or snack. There’d always be a convenience store just a few minutes away where we were so it was really useful. Other convenience stores included Lawsons, Daily and a FamilyMart. These all had pretty much the same items in them, so it was really helpful to learn what items were gluten free. I did this by taking a picture of the ingredients and Google Translating them. It was a bit tedious at first, but after a few days, I got to learn what food items were safe for me to eat.
Here is a list of gluten-free items I usually had. Of course, I recommend you always double-check for yourself, as different brands may use different ingredients.
- Salmon Onigiri (I could only find the salmon ones to be gluten free)
- Salted Rice Ball
- Packaged fruit e.g. bananas, apples, pineapples, grapes, strawberries
- Yoghurt
- Chocolate Coated Freeze Dried Strawberries (sweets)
- Hi-Chew (sweets)
- Dars White Chocolate
- Boiled Eggs
- Smoothies
- Frappuccino’s
- Chip Star (bit like Pringles)
- Coolish Icecream
- Green Tea Haagen-Dazs
5. Everything I 100% Avoided
Of course, I always tried to 100% avoid gluten at all times. To help with this, there were certain food that I knew I should always avoid. Obviously there were things such as bread, cakes and the very obvious ‘gluteny’ foods. But there were also some items in Japan that seem like they might be gluten-free, but unfortunately, they’re not. So here’s the list to avoid:
- Japanese omelet (contains soy sauce)
- Any sauce, unless specified that it’s gluten-free
- Eel – tend to contain gluten
- California rolls – tend to contain gluten
- Ramen
- Miso Soup
- Any noodles unless 100% soba noodles (still double-check)
- Tempura
- Gyoza
- Shabu-shabu
6. How I Communicated That I Was Coeliac
Communicating that I was coeliac was definitely a challenge. In Japan, coeliac disease is not common at all. So it wasn’t common for restaurants to be familiar with gluten-free restrictions. To be 100% honest, I sometimes found it stressful to explain my gluten-free restrictions to new restaurants.
Most of the time it would go well and we had some really lovely meals!
However, there were several situations where we’d have to leave and find a new restaurant as the staff didn’t have anything gluten-free. This was normally when the restaurant was very small, or if the menu was very small. For example, most ramen restaurants wouldn’t be able to cater for coeliacs if their noodles weren’t 100% soba.
So to prevent these stressful situations, I always planned ahead of time what I was going to say on Google Translate. I’d always check to see if their menu was online and have a look for anything that could be gluten free. I’d also look on Google Reviews to see if anyone else has been there as a coeliac and has shared their experience.
Yes, You Can Do Japan as a Coeliac
I hope my advice has been helpful, and hasn’t discouraged you from visiting Japan! It’s a beautiful country with so much to do and see, and you can absolutely have an amazing time there as a coeliac. Yes, it takes a bit of planning, but it’s 100% doable. I ate really well, discovered so many delicious options, and I was safe throughout my entire trip!