What is a Gluten-Free Diet?

Gluten is a protein found in wheat and other grains. Therefore, a gluten-free diet removes any foods that have gluten. This diet will mainly consist of fruits, vegetables, meat and eggs, as well as processed gluten-free foods like bread or pasta.

Eating gluten-free is necessary for people with celiac disease. The Mayo Clinic defines celiac disease as a condition where gluten triggers immune system activity that damages the lining of the small intestine.

No one wants to be bloated with terrible gas and nausea. But this is exactly what will happen to you in Japan if you do not know what foods to avoid.

Note:

Japanese people are very liberal when it comes to eating. Therefore, don’t expect special treatment because of your condition. You will be respectfully and humbly fed gluten.

But you can stay clear of gluten in Japan. This is how.

Foods to Avoid as a Celiac in Japan

• Noodles, yes, noodles. Eats such as ramen, udon, and soba are on your watch list.

• Tempura, tonkatsu. They are breaded and fried. Therefore, flour and wheat will be in the ingredients.

• Okonomiyaki and takoyaki. These are also mixed in a flour dough and this can be bad for you.

• Mugicha. It is made from barley. This is the creeper to beware of the most in Japan.

• Miso products, so definitely no miso soup for you. If you are working in the public school system, avoid school lunch because it is served most days.

• Yakitori with sauce. It is made with soy sauce and soy sauce is made with wheat. So on that note, avoid all foods with soy sauce.

So What Can You eat in Japan if You Have Celiac Disease?

Here are some of the delicious foods that you can eat..

Yakiniku and Teppanyaki

Gluten Free Food in Japan Tepanyaki

Just avoid marinated meat and sauces. If you do that, you can enjoy as much grilled meats, seafood and vegetables as you like.

Sushi

Gluten Free Japanese Food, Sushi

Yes, you can eat sushi. You should be able to eat sushi that is made without flour and soy sauce.

Tofu

Gluten Free Food in Japan, Tofu

Tofu is gluten-free, so you can eat all the tofu that you like.

Yakiimo

Gluten Free Food in Japan, Yakiimono

These are sweet potatoes that are baked. No dangers here.

Onigiri

Gluten Free Food in Japan, Onigiri

Onigiri aka rice-balls is a very convenient filling food. But check before you buy some have gluten in them (exclude the ones with soy sauce).

Hard-Boiled Eggs

Gluten Free Food in Japan, Boiled Eggs

These are boiled and packaged and can be lifesavers.

Soyjoy Granola Bars

Gluten Free Food in Japan, Soyjoy

These are the definition of eating on the go. You can munch anytime and anywhere.

Roasted Chestnuts

Gluten Free Food in Japan, Roasted Chestnuts

Roasted chestnuts or yakikuri are high in calories, but you will be full.

Edamame

Gluten Free Food in Japan, Edamame

These are good, but you should check if they are cooked with gluten. This may require a little kanji, but don’t worry, we got you covered.

Yogurt

Gluten Free Food in Japan, Yogurt

You really can’t go wrong with yogurt and there are so many brands to choose from in Japan.

Chocolate Bars

Gluten Free Food in Japan, Chocolate

Like yogurt, there are so many to choose from, but look out for those that have gluten. So always be on the lookout for the gluten-free label.

Calbee Salted Potato Sticks

Gluten Free Food in Japan, Calbees

Calbees have some very delicious potato sticks but make sure you get the green package “salada”. The other flavors might have gluten.

Haagen-Dazs Ice Cream

Gluten Free Food in Japan, Haagen-Dazs Ice Cream

I recommend the green tea flavor, it will keep you away from gluten. Some of the other flavors might have gluten, though.

Natto

Gluten Free Food in Japan, Natto

Can you eat natto? Yes, I can and so can you as long as it is not mixed with soy sauce.

After reading the above list, I hope you don’t feel as if you will starve in Japan.

Note:

All the above foods can be purchased at your local convenience stores. Convenience stores are your gluten-free friends in Japan. Referred to as combini by the Japanese, you should become very acquainted with them. There are several chains, which are the best, is up for debate, personally I like 7-11 because they have led the way in being English friendly.

Kanji for Foods With Gluten and Useful Phrases

Wheat-                       (小麦komugi, or 小麦粉 komugiko)

Soy sauce-                醤油, shoyu

Whole wheat-           (全粒小麦 zen-ryu komugi)

Malt-                           (麦芽) bakuga

Barley-                       (麦mugi) or (大麦 oo-mugi)

Here are a few phrases to help you stay gluten-free in Japan when eating out.

                                                                                    Gluten Free Phrases to use in Japan

• I am allergic to wheat and gluten.

  私は小麦、グルテンアレルギーです (Watashi wa komugi to guruten ni arerugī ga arimasu.).

• Is this gluten-free?

          これはグルテンフリーですか？Kore wa gurutenfurīdesu ka?

• I will get sick if I eat it. 食べたら病気になりそう (Tabetara byōki ni nari-sō).

• If I eat it accidentally, I will become sick. 間違って食べると具合が悪くなります (Taberuto guai ga waruku narimasu).

Should a Celiac Visit Japan?

As stated at the start, Japanese people are very liberal with food. You will find just about any country’s food in Japan. And this is fantastic. You will also find a lot of food covered in soy sauce, processed with wheat, and this is not good at all for your stomach.

However, don’t let this stop you from visiting Japan. As shown above, you will not go hungry in Japan. If all else fail you can order gluten-free food on Amazon or eat at Indian and Thai restaurants which use less gluten than the Japanese in their meals.

If you still have concerns, you can get support from this Gluten Free Facebook Support Group.

Ways to Say Thank You For The Food In Japanese