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 found a few gluten free ramen spots in Tokyo, but they definitely hit the spot!

Soranoiro – Nippon

The best GF ramen I had in Tokyo! This place is inside Tokyo Station on Ramen Street. You order at a little kiosk and then they bring it to you. They even came to confirm it was an allergy, so that is a good sign!

Shimbu Sakiya Ramen

Another great spot, this one is in Shibuya. This place is cash or IC card only and you order on the kiosk out front. They also had gluten free gyozas and fried chicken! (Update: I have learned this is not celiac friendly because it is a shared fryer. Use your judgement!)

AFURI Ramen

A chain restaurant that offers konjac noodles. They are not marked gluten free so you have to ask to confirm for the broth. They don’t have the best texture since they’re more for low carb than for gluten free.

Fluffy Pancakes 

Riz labo 

This cafe is fully gluten free 100% worth a visit! I had the most delicious fluffy pancakes, both matcha and regular. A must visit!

Fully Gluten Free Restaurants

Gluten Free T’s 

This is one of the most famous GF restaurants in Tokyo and they have two locations. They make tons of traditionally glutenous Japanese food gluten free!

I read reviews that the ramen was not good, so I tried the takoyaki and gyozas, then the pancakes for dessert. Honestly, I was pretty disappointed. I’ve come to the conclusion that I just don’t like takoyaki (the soft fishy texture of the inside was not for me) and the gyozas were fine. The pancakes were also okay but I had pretty much no nutritious food and all carbs so I just felt gross after – but that was just a bad decision on my part so that also swayed my judgement of the experience.

Shochikuen Cafe

A little gf/vegan cafe! The food tasted delicious but the texture was a little weird because everything was vegan. I was just happy to have a fully gf lunch.

Cafe Komaya 

LOVED this place! A fully gluten free cafe, mostly focused on healthy food like wraps. They have great lunch options with coffee, bread, and lots of little elements. They don’t make their own breads, but they get really good ones (from France I think?). The matcha roll was AMAZING!

RICEHACK GlutenfreeBakery

A fully gluten free bakery. They have GF curry bread, pizza, and more! Be prepared to take it to go since they have no seats.

Esoragoto Udon

Standing only udon bar with fully gluten free udon! The udon and tempura were so good! This was a great spot to have lunch alone because its a tiny little spot that gets really busy. You order at the “vending machine” kisok.

Shabu Shabu

KISOJI

The staff here was super helpful and their website shows that the sauces contain gluten, so they have knowledge of allergies. I was able to eat all the meat, rice, and veggies. I just brought my own tamari for dipping since there was no gluten free sauce. Such a fun experience!

Omakase

An amazing sushi omakase experience! Chef Daisuke was super helpful with gluten free, using only tamari for my items and checking everything carefully. Definitely on the pricier side, but such a unique experience.

Gluten Free Kushiage Su

Fully gluten free custom omakase. This place is not a sushi omakase, but more tempura like and skewers. You need to make a reservation in advance!

 Otsuna Sushi

I messaged Otsuna on instagram to make a reservation for gluten free omakase and put down a deposit for them to prep the meal. This place was AMAZING! Especially for the price (compared to Sushi Yuu which was $$$$), I really really enjoyed this experience.

Sushi

Sushi can be one of the easiest options for gluten free, that is if you’re not too sensitive. I have read that sometime sushi restaurants cook their rice with vinegar that could have malt. I didn’t have any issues, but you may need to look for specifically gluten free spots if you are. I found a handful of places that confirmed fully gluten free: Kura Sushi, 이타마에 스시하나레 HANARE-긴자, Onodera. 

Teppanyaki

Teppan Baby

Another Japanese food most tourists want to try, Teppanyaki! I tried to go here but they were fully booked so I didn’t get a chance to try it. Make a reservation and grab some gluten free teppanyaki!