What can I eat?
Pick your diet. See the Japanese dishes that are safe bets, the hidden traps to watch for (dashi, mirin, wheat in the soy), and the exact words to order a safe version or show the staff.
No wheat, barley or rye. The surprise in Japan: ordinary soy sauce (shoyu) is brewed with wheat, so teriyaki, dipping sauces, and most marinades aren't gluten-free unless tamari is used.
What to watch for in Japan
- Soy sauce (shoyu) — brewed with wheat; ask for tamari
- Tempura, tonkatsu, korokke, gyoza skins — all wheat
- Soba can be cut with wheat flour (choose juwari = 100% buckwheat)
- Udon and ramen are wheat noodles; some miso contains barley
Safe bets to order5
- TempuraStandard batter is wheat (not gluten-free) and egg. Rice-flour, gluten-free and halal tempura counters now exist; vegetable courses suit vegetarians.
- Tofu & yubaPlant-based and high in protein. Plain tofu is gluten-free, but sauces (soy) usually contain wheat — ask for tamari.
- GyozaUsually pork and wheat. Vegan and gluten-free (rice-flour) gyoza exist in Tokyo — see our gluten-free spots.
- Yuba (tofu skin)Pure soy — vegan and naturally gluten-free (use tamari for the dip).
- KushikatsuPanko coating is wheat. Gluten-free (rice-flour) kushiage exists in Tokyo; the many vegetable skewers suit vegetarians.
How to order it safely
Show this to staff
Gluten-free
小麦アレルギーです。小麦は食べられません。
Komugi arerugī desu. Komugi wa taberaremasen.
I have a wheat allergy. I can't eat wheat.
- 普通のしょうゆには小麦が入っていますか？Does your regular soy sauce contain wheat?
Always confirm your own dishes with the staff — our useful phrases make it easy.