Gluten free in Japan is tricky, but there was no shortage of delicious food! I had such a great experience and I want you to have the same!

*Disclaimer: I am not celiac, I just have a gluten intolerance, so please take all of these recommendations with your own research depending on your condition*

Need to Know:

• Ask for Help: I read some articles saying that chefs would be offended if you ask about gluten free because it is like asking them to adjust their art for you. I did not find that at all as long as you are friendly and respectful!
• Language: The language barrier is definitely an issue, so I know many celiacs carry a specific translation card with them to make sure everything was covered. I just used google translate and usually typed in something like, “Hi! I am wondering if you could please help me out because I have a gluten allergy. This means I can’t eat wheat, barley, or regular soy sauce. I can eat tamari and rice. Are you able to help me find something I can eat? Thank you so much!”
• Be Prepared: I brought packets of tamari and protein bars with me at all times! Sometimes you just can’t find anything and you don’t want to get hangry.

Conbini:

A big part of traveling to Japan is enjoying the local convenience stores like 7/11, Lawson, and Family Mart. You will find many gluten free options here!

You’ll have to use the photo translate feature on google translate to read the labels. Wheat is an official allergen in Japan and it’s required to be declared on labels (source), but other gluten containing ingredients are not necessarily in the allergen statement, so you have to read carefully.

• Drinks: You should be good with most of the teas and coffees, but watch out for barley tea which will not be gluten free!
• Onigiri: MY FAVORITE! Not all of them are gluten free, but I read this article and was able to eat the below ones:
  • Salmon (Family Mart)
  • Red salmon & salt (7-11; this was my personal favorite)
  • Pickled plum (both 7-11 and Family Mart)
• Fruits and nuts: I ate a bunch of little packaged fruits and nuts when I needed a little snack
• Ice Cream: Again, check the labels carefully, but I was able to try a bunch of little ice cream treats.

Ramen

I only went to one GF ramen spot, but it was one of my favorites in Japan!

Kyoto Engine Ramen

This place was a little hard to find, but it was worth it! The ramen was a little thicker/creamier than what we had before because this was miso based. They even had gluten free beer options. You have to check this place out!

Gion Soy Milk Ramen Uno Yokiko (Kyoto)

I didn’t actually eat here since I’m not vegan, but this is a fully GF and vegan restaurant. It has great reviews and was always poppin (it was right by our hotel). They even have a GF snack vending machine outside.

Fully Gluten Free Restaurants

Cafe & Bar Maru (Kyoto)

A fully gluten free restaurant and bar that has many japanese options in Kyoto. It was the only place I was able to try gluten free katsu. The service here was pretty slow and their tempura was a little greasy. Other than that, it was a good experience!

Naramachi Vegan Nabi ならまちヴィーガン 菜美 (Nara)

A fully gluten free and vegan restaurant in Nara. I got a super cute bento box that I carried out to eat by the pond in the local park. The food was pretty good and looked so cute.

Waco Crepes (Kyoto)

I didn’t eat here either, but I read great reviews.

CHOICE (Kyoto)

I didn’t eat here either since it is mostly vegan and non-japanese food, but this is another fully GF option to try in Kyoto.

Okonomiyaki

OKO – Fun Okonomiyaki Bar (Osaka)

This place was such a highlight in Osaka! Osaka is known for okonomiyaki so it was such a treat to try a gluten free one. They had so many other gluten free options and the vibe is insane. It was such a cool and wacky restaurant.

Hot Pot/Tempura

Yosiya (Kyoto)

This was my FAVORITE gluten free meal in Kyoto. I had to pre-order the gluten free lunch set and it came with so many delicious items including a little hot pot, tofu dish, mochi, vegetables, and more. I was so happy we ate here!

Soba

I didn’t actually eat any soba in Kyoto or Osaka because the restaurants had weird hours and I was never able to make it. I found two that you could try, but be sure to check the open days and hours.

Kyoto – Teuchi Toru Soba

Osaka – Genji-Soba 

There are so many more places I researched but didn’t try. Check out the map below for more gluten free options!