The Gluten Free Survival Guide For Traveling Japan
Eating gluten-free in Japan, in general, can be challenging, as many Japanese dishes contain wheat-based ingredients such as soy sauce, miso, fried foods, and noodles. Even sushi can be risky if you’re unsure of the vinegar used to season the rice. However, with some preparation and knowledge, it is possible to find gluten-free options across Japan (and even in Fukuoka City.)
Having a diagnosed celiac in my family, I have had lots of experience curating meal-plans for when they come to visit us in Japan. I hope this blog will be helpful for those planning to visit Japan, who are concerned about this very tricky and complex dietary restriction.
Before You Come to Japan ✅
Learn some basic Japanese phrases.: It can be helpful to learn some basic Japanese phrases related to your dietary restrictions, such as "komugi-allelugi" (allergic to wheat). Many Japanese will not understand what “celiac” or “gluten” is, and the most basic way to explain is to say you have an “allergy to wheat”. Although an allergy to gluten and wheat are different things, this will be easiest for the average person to understand. From there, you can specify more concretely what you can and cannot have. Check below for a list of items to avoid when reading labels.
Research restaurants in advance. Preparation is essential. Look for restaurants that specialize in gluten-free cuisine or have gluten-free options on their menu. Websites and apps such as "Find Me Gluten-Free" or "Gluten-Free Japan" can be helpful resources.
Be prepared to cook at your hotel. Getting a hotel room with a kitchenette or basic utilities will go a long way during your stay in Fukuoka. Breakfast options in particular can be hard to come by in the city, but rice-flour pancake mix, gluten-free bread, muffins, jam, peanut butter, yogurt, and fresh fruits can be stored in your hotel room for a simple breakfast fix. If you’re planning to head out of the city and aren’t sure where you will eat, being able to pack your own lunch is extremely helpful as well.
Bring gluten-free soy sauce and condiments from home. If you are dining at a restaurant that does not offer gluten-free soy sauce, consider bringing your own. You can purchase gluten-free soy sauce online or at specialty stores, however, it is almost impossible to find it within Japan at your regular supermarket. If you have a favorite brand, best bring it from home. However, if you use your soy sauce at a restaurant, try to be discreet, and if questioned, explain you have an allergy (Note: we have personally been approached by staff and told we could not use condiments from home before, but after explaining it was for an allergy, it was ok. Since then, I try to let them know in advance.)
Understand that regular restaurants often won’t be able to accommodate you, especially on short notice. Gluten allergies are extremely uncommon here, the average person will not be educated on the topic, and depending on the place, it can be seen as rude to ask for alterations to items on a menu. Unless a restaurant specifically specializes in allergies or gluten-free menus, there will always be a chance that cross-contamination or “hidden gluten” can make its way into your food. The safest options are the ones that already offer “allergen-free” or “gluten-free” items.
But please don’t let this scare you - while it may require some extra effort and preparation, it is possible to find gluten-free options in Japan. With a little bit of research and communication, you can enjoy delicious and safe meals during your travels, and hopefully, this guide will help make your trip a little less daunting.
5 Emergency Solutions in A Pinch!
It’s completely understandable that you won’t want your entire trip to revolve around where you can safely have your next meal, so if you feel like throwing caution to the wind and traveling carefree for a day, here are a list of emergency gluten-free resources that should work as a last-minute option:
Children's Stores Are Your Friend!
If you're looking for gluten-free snacks and condiments, children's stores such as Akachan-honpo and Nishimatsuya can be great emergency resources. With many foods designed for children with sensitivities, these stores often carry rice-flour-based pancake mix, okonomiyaki mix, gluten-free soy sauce, gluten-free curry, ketchup, and snacks such as rice crackers that will help tide over an empty stomach. If given the choice, Akachan-honpo seems to have better selection.
National Restaurant Chains Have (Bland) Options！
Many large national restaurant chains in Japan have a children's allergen menu that includes one gluten-free option. Chains such as Bikkuri Donki, Coco Ichiban, Matsuya, and Mos Burger all offer allergen-free menu items that exclude gluten. While these items may not always be the most flavorful on the menu, they can be a good option when there are no other gluten-free options nearby. (Click the links to open the menu, it may be helpful to show the item on your phone when ordering!)
Learn Your Convenience Store Go-Tos:
Convenience stores can be a hit or miss when it comes to finding gluten-free items. Stock can vary widely depending on the location and the season, and different franchises have different ingredients for the same things; a rice ball that’s gluten-free at 7-Eleven might not be gluten-free at Family Mart. It's important to be vigilant about checking ingredients. However, there are some generally considered safe gluten-free items that can be found at most convenience stores in Japan: rice crackers, salted potato chips, fruit, yogurt, some of the prepackaged salted fish, some prepackaged chicken, and boiled eggs. Some desserts, such as pudding, daifuku, and zenzai can be gluten-free as well, but you will need to check the ingredients every time to be absolutely sure. Here is a blog post another blogger did on Convenience Store snacks that I found helpful.
You Can Treasure Hunt In Specialty Stores:
For a wider selection of familiar gluten-free products, specialty import stores such as Kitano Ace, Jupiter, Kaldi, and “Natural Food” (自然食品) shops often offer a range of gluten-free items. Kettle Chips, dried fruits, protein bars, cereals, curries, taco seasonings, and so-on can be found at these shops - however, no two shops carry the exact same stock, so mileage will vary.
Kaldi, for example, often has at least a few gluten-free snacks, but no two Kaldi carry the exact same range of items, so it’s hard to recommend anything specific. (For reference, the above are the gluten-free items I was able to find near me.)
Learn to love Indian curry!
Believe it or not, Indian curry can be found all across Japan, and authentic shops that make their curry in-house often do not use gluten/flour! This can be a flavorful, healthy saving grace when no other options are available. Indian curry with rice, tandoori chicken, or even chicken biryani (a chicken and rice dish) are often gluten-free, and are healthy, flavorful and delicious. Papads/Poppadoms are also often gluten-free, but you should make sure to check they aren’t fried in oil that is used to fry gluten products. (Warning: Japanese-style curry is not the same as Indian curry, and does use gluten/wheat as a thickener, so not all curry is created equal.)
So, how do I know what to look for and what to avoid?
It's important to know what ingredients to look out for when reading labels in Japan. Some ingredients to avoid if you have a gluten allergy or intolerance include:
Wheat (komugi 小麦)
Barley (omugi 大麦 / 押し麦)
Oats (enbaku 燕麦)
Oatmeal (ootomiiru オートミール)
Rye (raimugi ライ麦)
Spelt (superuto スペルト)
Malt (moruto, bakuga モルト / 麦芽)
Depending on your needs and the severity of your allergy, you may want to also look out for these ingredients, and make your own judgment on whether they’re worth the risk. It is important to note that some of these products appear in gluten-free foods as well - it’s the ambiguous labeling that make them suspicious ingredients.
Modified starch (kako-denpun 加工でんぷん) 90% of cases are made from corn or potato starch, but on the rare occasion this can be made from wheat. If wheat is an ingredient, it is often listed, but some avoid it anyway just to be safe.
Yeast extract (koubo-ekisu 酵母エキス) The main ingredients are the expended barley yeast and other ingredients that are produced in the beer manufacturing process. These ingredients are decomposed and extracted. It doesn’t always cause a reaction, and it is sometimes even used in gluten-free products in Japan, but some celiacs prefer to avoid it as a personal choice.
Soy sauce (shoyu 醤油) - Unless specifically labeled gluten-free, all traditional soy sauce is made with wheat in Japan. Some people can tolerate this level of contamination, while others cannot so make your own judgment here. Most Japanese are unaware that soy sauce contains gluten, and alternatives can be hard to source.
Starch syrup / Maltose (mizuame 水飴 / 水あめ / みずあめ) - 90% of cases are made from corn or potato starch, but on the rare occasion this can be made from barley. Since there is no obligation to report oats or barley as allergens, even if barley is used, it is often omitted from labeling, so some people prefer to avoid this altogether.
Brewed Vinegar (jozou-su 醸造酢) - Often instead of specifying what type of vinegar is used in a product, companies will simply label their vinegar as above. Because it is impossible to determine if it is malt vinegar, rice vinegar, or fruit vinegar, it’s best to avoid this if you have a severe reaction to gluten.
Grain vinegar (kokumotsu-su 穀物酢) - Same as above, because the grain isn’t specified, it is risky to choose products that use this ingredient if you’re highly sensitive to gluten.
Miso (miso 味噌) - There are several types of miso (barley, soybean, or rice), and not all miso contains gluten. However, the most common type of miso used across Japan is “awase-miso” which is a mixture of the three types. If “miso” is listed as a flavoring in an ingredient list, you cannot determine if it is gluten-free or not without knowing if its barley based, or otherwise. Best to avoid if you are extremely sensitive to gluten.
When cross-contamination is a risk, a warning may be written on the package as so:
本品は卵・乳成分・小麦を含む製品と共通の設備で製造しています。
This product is manufactured in the same facilities as products containing eggs, dairy ingredients, and wheat.
When wheat/flour (小麦）is used in a product, it will appear in the labeling often as so:
(一部に小麦を含む / some parts contain wheat) or (小麦を含む / includes wheat) can be spotted in parentheses in the underlined parts in red. These are allergen warnings - and yes, they’re painfully annoying to scan for, as there is no uniform law on how to present them.
It's important to note that while many Japanese products are labeled with allergen information, only wheat/flour (小麦) is considered an allergen, while other types of grain are not. When in doubt, it's always best to err on the side of caution and avoid products with unclear labeling.
Some people prefer to carry allergy cards when traveling that list all of their known allergens. This can be extremely helpful when alerting people of your dietary needs, but since gluten intolerance and allergies are such a spectrum, simply printing the first one you find is not a one-size fits all solution. When sourcing your allergy card, make sure the content aligns with your specific needs to avoid any confusion or cross-contamination.
Common gluten-free foods and brands found inside Japan:
Here are some of the products I recommend that can be found inside Japan, both for on-the-go snacks, and for storing at your place of stay. (If you are planning to cook during your stay in Japan, and you are able to purchase items online and send them to your place of residence in Japan in advance, this can make all the difference in feeling prepared for the trip.)
The Essentials:
Bread - The two most popular national brands of gluten-free bread are perhaps these two. Nipponham has an entire series of gluten-free foods that include hot dogs, pizza, pancakes, chocolate cake and more. You can buy a variety set on their website for 3,200en, or on Amazon for 3,780en with free shipping. But while some supermarkets such as Aeon will carry the bread in their frozen food section, not every supermarket stocks gluten-free bread. In the same way, Tainai’s genmai and rice based breads can be found in organic food stores and specialty shops, but it’s hard to guarantee you’ll find them anywhere, so if you’re sure you want to stock up, it’s better to buy online.
Gluten-Free Japanese Cooking Sauces -
If you like to cook Japanese foods at home, or are planning to make your own bento lunches while you are here, I personally recommend the Ninben brand of gluten-free Japanese cooking products: The tsuyu is great for simmered dishes or as a dipping sauce for soba and tempura, the dashi is great for miso soup, hot pot, and other soups, and the ponzu is a lovely citrus dipping sauce that works well in sautees, and as a dipping sauce for gyoza and hot pot as well. For gluten-free soy sauce, you have two options: Kikkoman’s Soy & Gluten-free Pea-based Soy Sauce (700en~), or Ichibiki’s Gluten Free Soy Sauce (700en for two) (I use this one.) If you’re planning on only visiting Japan for a short amount of time, you can also bring your favorite gluten-free soy sauce from home.
Gluten-Free Alternatives to Japanese Favorites -
For many popular Japanese foods such as curry, stew, hayashi rice, okonomiyaki, tempura, katsu, gyoza, and ramen, there are thankfully allergen-free alternatives available online through Amazon and Rakuten. If you have access to a kitchen you can cook many gluten-free foods at home this way. When my sister visited, I used the House Brand allergen-free Vermont curry pictured above, and made my own breaded pork cutlets using gluten-free rice flour and gluten-free bread crumbs. That way, my sister was able to eat gluten-free katsu curry at home. All of the above pictured products are available on Amazon, (although for 松田マヨネーズ I would recommend buying it in person if you can find it, as it’s much cheaper that way.)
Gluten-Free Popular Japanese Packaged Snacks:
Although not specifically labelled gluten-free, the above pictured items are common Japanese snacks that do not use any wheat ingredients, that are recommended by celiacs and those with wheat allergies in Japan (cross referenced from many blogs in English and Japanese.) These snacks are not only available at supermarkets and conbini, but can often be found in larger drugstore chains as well:
Jagariko (じゃがりこ) is a popular potato stick snack in a cup shaped package. The green and blue ones are gluten free, the rest aren’t!
Hi-Chew (ハイチュウ) are popular fruity soft candies that come in a variety of flavors. Most are gluten free, but please check to be sure.
Calbee’s and Chip Star’s salt potato chips (うすしお味) are both gluten free, but other flavors from the same brands may not be.
Soyjoy (ソイジョイ） is naturally gluten free, and is a great on-the-go soy-based protein snack (some of them are vegan as well!)
Garamucho (ガラムーチョ) is a popular spicy potato snack, for those craving something with a bit of bite.
Tohato Caramel Corn (キャラメルコーン) is a popular corn puff snack with caramel flavoring. Most variants are gluten-free as well, but please check to make sure.
Pino (ピノ）and Parm (パルム）are both popular chocolate coated vanilla ice cream treats that do not contain gluten!
Yukimi Daifuku (雪見だいふく) a popular mochi-coated ice cream snack that can be found in convenience stores across Japan.
Sometimes flavor variants, or limited-edition versions may have gluten, so please stick to the labels shown in the photos above to be safe. Some of the items listed above use some of the “optional ingredients to avoid” such as みずあめ starch syrup or 加工でんぷん modified starch, but have been eaten without reaction by diagnosed celiacs.
Gluten-Free Popular Frozen Foods:
If you have access to a microwave or oven toaster, these are great little options for a side-dish when putting together your own lunch, or returning to your hotel after a long day of traveling. Keep an eye out for them at your nearest grocery store!
Frozen Edamame (えだまめ） can be found virtually everywhere, and is thawed naturally by simply being at room temperature, or run under hot water. No cooking required!
Ajimoto has an allergen-free series of fried chicken that avoids milk, eggs and wheat! It may seem counter intuitive, but the fried chicken in the bags shown above are made with gluten-free soy sauce, with chicken who haven’t been fed wheat, and with rice flour batter. Microwave or cook in the oven for a snack!
Sesame Dango for Bento (おべんとうごまだんご）are instant sesame stuffed mochi balls covered in sesame seeds, for a chewy sweet snack.
Star Potatoes (星のポテト屋さん) star shaped hashbrowns made by Heinz that have simple ingredients and no gluten.
Misc. Japanese Foods Without Gluten:
Slow-cooked sweet potato (焼き芋 yaki-imo): This is a popular Japanese snack made by slow-cooking sweet potatoes until they are tender and caramelized. It's often sold by street vendors during the fall and winter months, and can be found in supermarkets, and even Donki. Yaki-imo is naturally gluten-free and can be enjoyed as a healthy snack or dessert.
Tapioca / Bubble Tea (タピオカティー): Tapioca pearls, also known as boba, are gluten-free and are the signature ingredient in bubble tea. Bubble tea is a Taiwanese tea-based drink that is usually made with black tea, milk, and tapioca pearls. However, it's important to note that some bubble tea shops may use additives or syrups that contain gluten, so it's always a good idea to check with the staff or read the ingredients list before ordering. In general, Gong-Cha, a popular chain found across Japan, has an allergen menu that indicates all teas are free of wheat.
100% Buckwheat Soba (十割蕎麦 Ju-Wari Soba) : Soba is a type of Japanese noodle made from buckwheat flour. 100% buckwheat soba is gluten-free and is a popular alternative to wheat-based noodles. Beware of anything less than 100% soba, however, as it is often mixed with flour. Bring your own めんつゆ dipping sauce if possible, as dipping sauce in restaurants may contain gluten.
Daifuku and Japanese Sweets: Daifuku is a traditional Japanese sweet made from mochi (sweet glutinous rice flour) stuffed with sweet fillings like red bean paste or strawberries. Zenzai, a sweet bean paste soup with mochi dumplings, is another snack that is often gluten-free. Generally to avoid gluten contamination, you want to buy them at shops that make them fresh and do not use preservatives or additives to lengthen the shelf life of the product. One of my favorite chains, Nana’s Green Tea, has green tea drinks topped with ice cream and balls of mochi, and many of the drinks do not use wheat.
Pudding (プリン): Pudding is a popular dessert in Japan that is similar to custard. It's usually made with eggs, milk, and sugar, and can be flavored with matcha, caramel, or vanilla. Japanese pudding is typically gluten-free, but it's always a good idea to check the ingredients list, as some recipes may contain wheat flour or other gluten-containing ingredients. Pudding found at convenience stores and supermarkets will have ingredients listed, for extra piece of mind.
Grey Zone Foods To Try At Your Own Risk:
Yakitori / Kushiyaki (焼き鳥・串焼き）: Yakitori and Kushiyaki are both Japanese skewered and grilled meat dishes that are often marinated in a soy sauce-based sauce. While the skewers themselves are gluten-free, the sauce may contain soy sauce, which typically contains wheat. You can often choose to have your skewers salted instead, but there’s no guarantee there won’t be cross-contamination on the grill. If communication is done clearly, this can be a safe option, but for severely sensitive individuals, I wouldn’t recommend the risk.
Yakiniku (焼肉): Yakiniku is a Japanese barbecue meat dish that is typically served with a variety of dipping sauces. Similar to yakitori, the sauces may contain soy sauce, which typically contains wheat. However, unlike yakitori, with yakiniku you can cook your meat on your own barbeque at the table. If the grill has been adequately cleaned, you can request your meat unseasoned, and enjoy it with salt and pepper. Communication is essential to avoid cross contamination.
Shabu-shabu / Hot pot (しゃぶしゃぶ・お鍋等): Shabu-shabu and other hot pot dishes are typically made by boiling a variety of ingredients in a flavorful broth. While the ingredients themselves may be gluten-free, it's important to check the broth for gluten-containing ingredients like soy sauce or wheat-based noodles. Ask to see an allergen menu (which will be available at most nationwide chain restaurants) to confirm if wheat is present in the soup base. Some restaurants may offer gluten-free broth options or may be able to make modifications, so it's always a good idea to ask the staff or check the ingredients list.
Sushi (お寿司): Sushi is a Japanese dish made with vinegared rice, seafood, vegetables, and sometimes other ingredients like egg or tofu. While the rice and fillings are typically gluten-free, it's important to check the soy sauce and other condiments for gluten-containing ingredients. Common culprits for contamination include: malt vinegar instead of rice vinegar, or a soy-based marinade used on the fish. Some sushi restaurants may offer gluten-free soy sauce or may be able to make modifications to the dishes, so it's always a good idea to ask the staff or check the ingredients list.
Tea (お茶): While tea itself is naturally gluten-free, some flavored teas or tea blends may contain gluten-containing ingredients like barley or wheat. As a general rule, avoid any brown teas while you’re in Japan. It's always a good idea to check the ingredients list or ask the manufacturer if you're unsure, but admittedly, not many Japanese register “barley” as an allergen for people avoiding gluten, so be wary of any “Japanese-Tea” that you are served where the origin cannot be confirmed.
Additional Resources and References:
GF Guide Japan, a comprehensive blog documenting gluten-free life in the Tokyo Area: https://gfguidejapan.com
A Japanese blogger who is avoiding wheat and other gluten-containing products and documenting her experiences: https://nhkomorebi.com/
An extremely active Facebook group with a community of over 8,000 members. New posts and responses daily: Gluten-Free Expats Japan.
A local Fukuoka-based blogger documenting her gluten-free lifestyle in Japanese: https://www.instagram.com/23bh_glutenfree23/
Nation-wide Gluten-Free Guide Map courtesy of gfguidejapan.com
In conclusion, while eating gluten-free in Japan can present some challenges, it's certainly possible with a little preparation and awareness. Whether you're living in Japan or just visiting, there are plenty of resources available to help you navigate the local food scene and find safe options. From specialty stores and online retailers to national restaurant chains and convenience stores, there are many options to choose from. By being mindful of ingredients and taking advantage of the resources available, you can enjoy all that Japan's cuisine has to offer while staying gluten-free. Happy eating, and stay tuned for the Fukuoka directory of gluten-free cafes and restaurants!
A final note:
Most articles I write can be done in a day, but this one has taken quite a lot of time to put together. I truly hope that it helps you enjoy your travels through Japan and gives you peace of mind. If you found this work valuable, please consider buying me a ko-fi.
Thank you. :)