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Japan

Low celiac awareness

Certified by: JSA — Japan Sprue Association

Awareness is limited and standard soy sauce contains wheat. Travel with Japanese translation cards, carry tamari packets, and stick to naturally gluten-free traditional dishes.

Capital

Tokyo

Language

Japanese

Awareness

Low

Emergency

119 (medical) / 110 (police)

Most staff don't know what celiac means. Translation card is essential, stick to naturally GF dishes.

Generally safer choices

Sashimi (with tamari you carry)
Yakitori salt-only (shio)
Plain rice & plain onigiri
Shabu-shabu (no sauces)
Edamame
Most tofu dishes

Avoid or verify carefully

Shoyu (standard soy sauce — contains wheat)
Tempura
Ramen, udon (wheat noodles)
Teriyaki sauce
Imitation crab (surimi)
Miso soup (often has wheat)

Trusted GF brands in stores

Kikkoman Tamari (GF)
San-J Tamari
Aeon GFREE line
Muji GF snacks

Look for these in the free-from / "sans gluten" / "glutenvrij" aisle, or in the diabetic / health section.

Celiac travel tips

100% buckwheat soba (十割そば) is rare — confirm explicitly.
Carry tamari packets for restaurants.
Konbini onigiri labels: look for 麦/小麦 (wheat) on the label.
Tokyo and Osaka have English-speaking GF restaurants — research ahead.

Words to scan on food labels (Japanese)

Avoid products listing any of these ingredients:

小麦 (komugi = wheat) 麦 (mugi = barley/wheat group) 大麦 (ōmugi = barley) ライ麦 (raimugi = rye) 醤油 (shōyu = soy sauce, contains wheat) 麩 (fu = wheat gluten) 麦芽 (bakuga = malt)

Safe to look for on packaging:

グルテンフリー (gurutenfurī) 小麦不使用 (komugi-fushiyō = wheat-free)

How to order in a restaurant (Japanese)

Ask if it's gluten-free

グルテンフリーですか？ (Gurutenfurī desu ka?)

Ask about cross-contamination

別の調理器具で別々に作ってください (Betsu no chōri-kigu de betsubetsu ni tsukutte kudasai)

Say thank you

ありがとうございます (Arigatō gozaimasu)

Tip: show, don't tell. Generate a printable card and let the kitchen staff read it directly.

Cross-contamination red flags

Shared fryers (fries, tempura, calamari)
Same toaster used for regular bread
Shared pasta water or noodle broth
Wooden spoons and rolling pins (porous, retain gluten)
Pizza ovens dusted with semolina
Sauces thickened with wheat flour (roux, gravy, bechamel)
Soy sauce, oyster sauce and many marinades
Buffet utensils swapped between dishes
Bulk bins (cross-contact from scoops)
Flour-dusted boards for cutting fruit or cheese

Pack this before flying to Japan

Translation card in Japanese
GF snack bars / crackers for travel days
Travel-size tamari packets (for soy sauce countries)
List of certified restaurants near your hotel
Photo of the JSA — Japan Sprue Association logo so you recognise it
Doctor's note mentioning celiac disease (for customs / pharmacies)
Address of the nearest hospital + emergency number saved offline
Insurance card with celiac listed as a medical condition

Eating-out playbook

1
Research before you go
Check Find Me Gluten Free, the local celiac association's restaurant finder, or our restaurant search for Tokyo.
2
Call ahead for dinner
Reserve and mention celiac disease — kitchens that aren't equipped will tell you, and good ones will prep.
3
Show your card on arrival
Hand it to the waiter before ordering, ideally to the manager or chef.
4
Confirm preparation
Ask: clean utensils, separate pan, dedicated fryer, no shared sauces, no flour dusting.
5
Eat off-peak when possible
Lunches and early dinners reduce kitchen pressure and mistakes.
6
Keep evidence
Photo of menu / packaging. If you react, you can report cross-contact and warn other celiacs in reviews.