That is your important gluten-free journey information to Japan, together with what meals to eat, GF eating places, helpful phrases, assist teams, and extra.
Japan, celebrated as a traveler and foodie vacation spot, is understood for its slurp-worthy ramen, sushi, crispy fried tempura, tasty bakery treats, and way more. Nevertheless, many of those dishes abound in wheat-based substances akin to soy sauce, miso, processed starch, malt, and barley.
In case you have celiac illness or gluten intolerance, touring to Japan could appear a bit of out of attain. It doesn’t assist with the numerous unfamiliar substances and the potential language barrier to handle. Including to the inconvenience is a common lack of knowledge about gluten allergic reactions within the nation.
Nevertheless, don’t let these challenges deter you from visiting Japan! It’s a welcoming nation with lots to see, discover, and expertise.
With correct planning and preparation, gluten-free journey in Japan could be an gratifying and stress-free expertise. We’ve put collectively this information that can assist you navigate the consuming choices and supply useful suggestions and alternate options when eating out.
Gluten-Free Eating places in Japan
In the event you’re in search of gluten-free eating places in main cities like Tokyo, Osaka, and Kyoto, click here to see the restaurant listing. We’re hoping to develop this listing with the assistance of the JOC group, so please share your suggestion(s)!
8 Important Gluten-Free Journey Suggestions
Through the years, our readers have requested us about gluten-free journey to Japan, so we hope the following pointers will arm you with the appropriate information and offer you a superb head begin in your planning journey.
1. Carry a gluten-free translation card
First, we extremely advocate bringing alongside a gluten-free translation card, particularly when you don’t communicate Japanese. You’ll be able to download gluten-free cards online with useful phrases or use translation apps that designate your dietary restrictions to speak your must the restaurant employees.
2. Be taught primary phrases
You’ll be able to be taught some primary phrases so you may talk your dietary wants. Please bear in mind that many Japanese individuals might not perceive what “celiac” or “gluten” is, so the simplest method to clarify is to say you could have a “wheat allergy.”
Listed here are some useful phrases to know:
- Does this comprise wheat? — Komugiko ga haitte imasuka? (小麦粉が入っていますか)
- I’ve a what allergy. — Watashi wa komugiko ni arerugi ga arimasu. (小麦粉にアレルギーがあります）
- Can I exploit my very own soy sauce? — Jibun no shoyu wo tsukatte iidesuka?
- Gluten-free. — Goo-roo-ten foo-rii. (グルテンフリー)
- Is that this gluten-free? — Korewa goo-roo-ten foo-rii desuka? (これはグルテンフリーですか)
3. Carry your individual travel-sized gluten-free soy sauce or condiments
You’ll be able to convey gluten-free soy sauce or different condiments from your property nation. You’ll find them in Japan nevertheless it won’t be out there at common shops. We predict these travel-sized organic gluten-free tamari are tremendous helpful. Examine your native Asian markets or on-line shops or Amazon to see in the event that they carry travel-sized gluten-free soy sauce.
All the time let the chef and employees know prematurely when you’ll be whipping out your GF soy sauce to point out respect to the restaurant. Clarify to them that you’ve an allergy and can’t devour wheat or gluten.
4. Be taught to establish gluten ingredient names in Japanese
Listed here are widespread ingredient names to look out for once you learn menus and meals labels:
- 小麦・小麦粉 (komugi, komugiko) = wheat
- 大麦 (omugi) = barley
- 麦芽・モルト(bakuga, moruto) = malt
- 全粒粉 (zenryufun) = complete wheat flour
- ライ麦 (raimugi) = Rye
- 小麦澱粉・小麦でん粉 (komugi denko) = wheat starch
- 酵母エキス (kobo ekisu) = yeast extract (might comprise gluten)
- グルテン (guruten) = gluten
- 加工澱粉・加工でん粉 (kako denko) = modified meals starch
- 水飴・水あめ (mizuame) = starch syrup (could also be derived from barley)
- 醤油 (shoyu) = soy sauce (except it particularly says that it’s gluten-free, it’ll comprise gluten)
- 味噌 (miso) = miso (except it particularly says that it’s gluten-free, it’ll comprise gluten)
- 酢 (su) = vinegar (except the label says rice vinegar 米酢, common vinegar is made from grain vinegar)
5. Examine the package deal label for allergen itemizing
In accordance with the Japanese Consumer Affairs Agency, packaged meals should listing the eight most typical meals allergens on the again label. This contains shrimp, crab, walnuts, wheat, egg, dairy, and peanuts. A further 20 meals allergens are instructed however not required by regulation.
The format of the again label might barely differ in accordance with the manufacturing firm, however merchandise with wheat will all the time listing it as “小麦.”
Some packaged meals might say they’re gluten free (グルテンフリー or 小麦粉不使用) on the entrance package deal, however all the time examine the again label for the correct certification.
6. Discover supermarkets and comfort shops for inexpensive selections
Supermarkets and comfort shops generally is a great spot for GF prepackaged meals! In the event you can learn some Chinese language characters, you might be able to establish the substances. If not, a translation app (akin to Google translate or lens) might be useful.
See the part beneath for supermarkets and specialtity shops that promote GF merchandise.
7. Name forward if eating places can accommodate your wants
Until the restaurant advertises itself as GF or can accommodate GF diners, don’t anticipate the menu to notice GF dishes with a GF label. Some non-GF eating places might accommodate your dietary wants when you give them superior discover. Most eating places will ask for dietary restrictions when making a reservation. Not all restaurant employees are outfitted with the correct information, so be sure you clearly state what you can not eat.
8. Take into account reserving a room with a kitchen
Vacationers with allergic reactions might already know that reserving a lodge or Airbnb with a kitchen can clear up many meal issues. Whether or not you convey meals from your property nation or supply substances from a close-by grocery store, cooking for your self is the surest method to keep away from cross-contamination. That is most useful and economical for guests staying in Japan for an prolonged period.
In the event you convey kitchen home equipment, be aware that the voltage in Japan is 100 volts A.C. In case your equipment is increased, you have to a transformer.
9. Be part of Fb teams for GF journey or use GF journey firms
It’s also possible to crowdsource data from Fb teams devoted to GF journey to Japan!
The Find Me Gluten Free web site and app options crowdsourced data on GF eating places, bakeries, cafes, supermarkets, and comfort shops with GF choices. Gluten-Free Expats Japan is one other energetic FB group that you could be part of for useful assets.
In the event you want to outsource the itinerary planning or restaurant reserving, Gluten-Free Tours Japan, a journey firm primarily based in Australia, might be able to help you.
Supermarkets and Speciality Shops With Gluten-Free Merchandise
Here’s a listing of supermarkets and specialty well being meals shops that carry GF merchandise. Notice that the GF lineup might range by department, and these shops are principally within the huge cities.
Some secure meals to purchase embrace boiled edamame, processed cheese, unseasoned tofu, boiled eggs, and plain yogurt. Most salads are bought with the dressing individually or with the package deal on the aspect. It’s also possible to discover packaged minimize salad greens. For a fast grab-to-go snack, vitamin bars akin to SOYJOY are nice to have in your bag.
Common Gluten-Free Japanese Meals and Snacks
Under are some widespread Japanese meals, snacks, sweets, and drinks which might be secure to devour, however when unsure, it’s all the time a good suggestion to double-check with eating places, shops, or servers. Communication is essential and use your translation card to substantiate that they comprise no wheat.
100% Buckwheat Soba (Juwari soba, 十割蕎麦)
Soba noodles are scrumptious sizzling or chilled, and they are often made with 100% buckwheat or with a mixture of buckwheat and wheat. You’ll be able to convey your individual dipping sauce or soy sauce to get pleasure from with the noodles.
Some high-end soba retailers will make 100% buckwheat soba. Soba not made with 100% buckwheat flour entails that the dough is a mix of buckwheat and wheat. To keep away from contamination, examine if the store additionally makes udon dishes and if the noodles are boiled in the identical pot.
Natto (納豆)
This conventional Japanese superfood made from fermented soybeans is a secure choice, so long as you keep away from the sauce that is available in a separate package deal.
Edamame (枝豆)
These soybean pods are a staple appetizer merchandise at izakaya or sushi eating places. It’s also possible to purchase them as a whole protein snack from supermarkets or comfort shops. Make sure that they’re seasoned with salt, and nothing else.
Yaki Imo (Japanese Baked Sweet Potatoes) (焼き芋)
It is a widespread Japanese avenue snack made by slow-roasting candy potatoes till the pores and skin is crisp and the within is creamy and barely caramelized. You’ll find them bought by avenue distributors through the fall and winter seasons and at konbini (comfort shops). They’re naturally gluten-free and wholesome for you too!
Conventional Mochi Sweets (餅菓子・和菓子)
Daifuku, Hanami Dango, Zenzai, Jelly, and different conventional Japanese sweets (wagashi) are usually made with glutinous rice and are sometimes gluten-free. We advocate making an attempt these yummy treats from shops that make them contemporary so they don’t comprise different components.
Matcha Drinks and Sweets
Conventional Japanese sweets and drinks with a matcha taste akin to Matcha Latte, Matcha Ice Cream, Matcha Pudding are ususally gluten free. Take pleasure in scrumptious matcha treats whilst you’re in Japan!
Different Common Meals to Attempt However Follow Further Warning
Sushi and Sashimi (寿司・刺身)
Some sushi eating places (excessive finish and chains) might will let you BYO GF soy sauce or offer you it. Allow them to know if you’ll be offering your individual. Keep away from marinated seafood dishes and people with brown glazes, as they are going to be seasoned with common soy sauce.
Onigiri (Rice Balls) (おにぎり)
Some prepackaged onigiri with grilled salmon, umeboshi, tuna mayo, shrimp mayo, and sekihan are typically secure. It’s also possible to discover onigiri seasoned with simply salt. Keep away from seasoned seaweed, normally brushed with soy sauce, however plain seaweed needs to be superb.
Yakiniku (焼肉)
Yakiniku is Japanese-style BBQ that includes grilled meat and greens, usually served with dipping sauces. At these eating places, diners grill their very own meat and veggies, so you may request prematurely that your meat be unseasoned and luxuriate in it with your individual sauce or with salt and pepper.
Yakitori (焼き鳥)
These Japanese skewered meat dishes are usually marinated in a soy sauce-based sauce, nevertheless, there are additionally salt-seasoned choice. Salt in Japanese is ‘shio 塩’ so ask for shio and no soy sauce/wheat.
Nabemono (鍋物)
Shabu shabu is a enjoyable eating expertise in Japan, and also you’ll discover nationwide chain sizzling pot eating places that provide soup bases with out soy sauces or gluten. Sukiyaki is soy sauce-based, so you need to keep away from it.
With the rise of worldwide vacationers, there was extra consciousness of meals restrictions and allergic reactions in recent times. We hope this information will assist GF vacationers plan out their journey to Japan and have the ability to benefit from the delicacies throughout their keep! There’s way more content material relating to GF touring that wasn’t coated right here, so we encourage you to analysis and crowdsource as a lot data as potential.
Do you could have suggestions or tips about touring to Japan as a GF traveler? Please share within the remark field beneath!
