Hi there! My name is Ari, and I’m 9 years old. If you want to learn how to be gluten free in Japan, this article is perfect for you. I lived in Japan, and I had to eat gluten free because of my celiac disease. It can be a bit tricky here since a lot of Japanese food uses soy sauce and wheat flour, but I’ve learned some cool tricks and found amazing places to eat. Let me tell you all about it!
What Is Gluten and Why I Avoid It
Gluten is a protein found in wheat, barley, and rye. For people like me with celiac disease, even a tiny crumb of gluten can make us feel super sick. It’s like a ninja enemy hiding in food—you don’t see it, but it can do some damage! That’s why I have to be very careful about what I eat.
How To Be Gluten Free In Japan
In Japan, celiac disease isn’t very common. Only about 0.2% of people here have it, which is way less than places like the United States. This means not everyone knows what gluten is, and it can make explaining my needs a little harder. But with some patience (and a smile), I’ve found ways to enjoy Japanese food safely.
Foods I Have to Be Careful With in Japan
At first, I thought Japanese food would be super safe because of all the rice. But I quickly found out that a lot of dishes have hidden gluten! Soy sauce, for example, is in almost everything, and most of it is made with wheat. Even soups, noodles, and sauces that look harmless can have gluten.
Take miso soup, for example. Sometimes the miso paste is mixed with barley, which has gluten. And noodles like udon and ramen are made from wheat flour. Even soba noodles, which are supposed to be made from buckwheat, often have wheat flour mixed in.
One time, I ordered tempura because it looked gluten free. Big mistake! The batter is made with wheat flour, so I had to watch my parents eat all the crunchy deliciousness while I stuck to plain rice. Lesson learned: always ask or check the ingredients before eating.
The Best Gluten Free Foods in Japan
Even with all the hidden gluten, there are still so many amazing gluten free options in Japan. My favorite is sashimi. It’s just fresh slices of raw fish, and it doesn’t have any soy sauce unless you add it yourself. I bring my own gluten free soy sauce when we go to sushi restaurants, so I don’t miss out.
Plain rice dishes are also super safe. Onigiri (rice balls) are awesome as long as you check the fillings. I love the ones with salted salmon or pickled plum. Another great option is grilled fish or meat seasoned with just salt. Yakitori (chicken skewers) is one of my go-to meals, but I always make sure they skip the sauce.
Tofu is another thing I can eat, as long as the sauce isn’t soy-based. Sometimes I just eat it plain because it’s so soft and tasty.
Eating Out Gluten Free in Japan
Eating out in Japan can feel like a treasure hunt. You have to dig through the menu and figure out what’s safe. At first, it was hard because not every restaurant staff understood what “gluten free” meant. Now, I’ve learned a few Japanese phrases that help. Saying, “Komugi arimasuka?” (Does this have wheat?) has saved me a lot of trouble.
When I’m not sure about something, I stick to places that have naturally gluten free options, like sushi restaurants or yakiniku (grilled meat) spots. At sushi restaurants, I bring my own soy sauce, and at yakiniku places, I ask for plain salt seasoning.
There are also some restaurants in Tokyo and Kyoto that cater to people with food allergies. Once, I went to a café in Kyoto that had gluten free pancakes. They were so good I didn’t want to share with my parents!
Shopping for Gluten Free Food in Japan
Grocery shopping here is an adventure, too. Gluten free products aren’t as common in Japan as they are in other countries, so you have to know where to look. Some big supermarkets like Aeon have small sections for gluten free items. I’ve found gluten free soy sauce, rice noodles, and even cookies!
There are also online stores that deliver gluten free products to your house. My mom orders from them sometimes when she wants to stock up on snacks for me. One of my favorites is gluten free chewy rice cakes and mochi-that are naturally safe to eat.
The Growing Gluten Free Market in Japan
Did you know the gluten free market in Japan is growing every year? My mom told me that by 2032, it’s going to be a really big market. Snacks are especially popular, making up about 20% of gluten free foods sold here. I’m hoping that means even more gluten free goodies will be available in the future.
Right now, gluten free options are still pretty limited compared to other countries. But the good news is that people are starting to understand it better. Restaurants and stores are slowly adding more gluten free options, which makes life a little easier for people like me.
Tips for Staying Gluten Free in Japan
If you’re coming to Japan and need to eat gluten free, here are a few tips I’ve learned:
- Learn Key Phrases: Knowing how to ask about gluten in Japanese is super helpful. Practice saying, “Komugi arimasuka?”
- Bring Your Own Soy Sauce: Gluten free soy sauce is hard to find in restaurants, so bring a small bottle with you.
- Stick to Simple Foods: Plain rice, grilled meat, and sashimi are your best friends.
- Do Your Research: Look up gluten free-friendly restaurants before you go out. There are blogs and apps that can help.
- Be Patient: Not everyone understands gluten free, so be ready to explain. A smile and a polite attitude go a long way!
Why I Love Living Gluten Free in Japan
Even though living gluten free in Japan has its challenges, I’ve learned to love it. It’s taught me to be more adventurous and try new things. I’ve discovered foods I never would have eaten otherwise, like sashimi and mochi.
I’ve also learned to appreciate the small victories, like finding gluten free soy sauce at the store or enjoying a safe meal at a restaurant. Every success feels like winning a level in a video game!
If you ever visit Japan and need to eat gluten free, don’t worry. It might take a little extra effort, but you’ll find plenty of delicious things to eat. Just remember: stay curious, stay careful, and enjoy the adventure!
