You can visit the Hida Region by using our map of places that serve GF food.

Apart from that we recommend you use the services of a specialist GF tour company and/or the FFORK Gluten-free Japan Dining Out Toolkit.

Use our Assessment Tool to work out what FFORK Level you are, what FFORK tools you can use, and what places in Japan they unlock.

Cross-contact risk may be higher in Japan due to gaps in labelling, certification and supply-chain transparency.

Barley is the biggest hidden risk. Unlike wheat, it is not always required to be labelled and as its not a common food sensitivity in Japan, it may not be on restaurant staff’s radar. 

Watch for it in:

• Mugicha: barley tea, often served as the complimentary tea in restaurants.

• Kokumotsu-su: grain vinegar used in sauces, sushi rice and pickles.

• Mizuame: starch syrup used in many packaged products.

Japanese kitchen culture often places a high value on provenance, sourcing and attention to detail. If staff feel unsure, you may be turned away rather than served something they cannot confidently explain.

Note: We use the term cross contact rather than cross-contamination because the latter can suggest bacteria or food poisoning to Japanese staff.

It’s not exactly rude, but it can make things awkward..

As a diner in Japan you’re expected to know what’s on offer before you sit down and pick a place that suits you rather than asking for alterations.

This is true even, or especially, if the alteration is for an allergy or medically necessary reason.

If you do need to ask, give the chef time to make sure they’re properly prepared. Contact the restaurant in advance - the best way is usually via instagram.

But also, don’t overthink it. Travellers do things all the time that are frowned upon in restaurants in Japan - such as wearing perfume, talking loudly, answering the phone or tipping. As long as you are genuinely trying to do the right thing, chances are people will understand.

The essential items are:

• Gluten-free soy sauce, which can be difficult to find in Japan, plus items listed in the Field Guides you plan to use e.g GF wasabi, pickled ginger

• Snacks for the plane

• Backup food for your first two meals

We also recommend bringing or organising in advance:

• Plenty of mobile data, pocket Wi-Fi or an eSIM set up before leaving the airport

• Printed copies of translation cards and guides, ordered a week before you arrive so they’ll be at waiting at your hotel

It depends who you listen to. Most soy sauce in Japan contains wheat. Some coeliac organisations consider traditionally fermented soy sauce safe; others avoid it, as wheat protein may still be present but undetectable.

Condiments containing wheat will be clearly labelled, but barley might be hidden in vinegar, starches and sweetener (mizuame). For this reason it is safest to avoid all pre-packaged sauces made in Japan unless you’re sure they’re GF.

We recommend bringing GF soy sauce and condiments from home. They are available in Japan, but can be hard to find. 

Also some items that you expect to be GF might not be in Japan. Tamari can contain wheat and Kewpie mayonnaise is generally not gluten-free in Japan.

Only as a backup.

Convenience stores are useful for drinks, snacks, onigiri, fruit, yoghurt and emergency meals, but they are not a complete gluten-free food strategy.

Wheat is usually labelled, but barley, mizuame, sauces, seasonings and shared manufacturing lines are not easy to navigate.

Wheat is a mandated allergen under Japanese food labelling law, and staff take allergen management seriously.

On the other hand, celiac and gluten sensitivity are not regarded as conditions that have a big impact on Japanese people, and general awareness reflects that.

So, even though it’s not technically correct, in practice it is more effective to say you are allergic to wheat and barley than to try to explain gluten or coeliac disease.

No. For most travellers who can’t eat gluten it’s a stop gap only.

A basic translation card good enough if you’re only travelling to Kyoto & Tokyo, but outside those areas it’s only effective as part of a bigger system.

Check out our FFORK assessment tool to work out whether a translation card is enough for you & where you can use it.

A basic translation card is part of the FFORK toolkit, but you can use any translation card.

Make sure you use one that includes a phrase to ask staff at the door for permission to use your own GF condiments, as not asking, or asking after you’ve taken a seat may cause offence.

A car is very useful outside central Tokyo and Kyoto, To be honest, its pretty useful even in those neighbourhoods if you’re travelling gluten-free.

Gluten-free dining options can be spread far apart and may not be near attractions. It is also not unusual to find a place unexpectedly closed and have to travel some distance to your backup option.

A car also means you can keep snacks, gluten-free ingredients and a camp kitchen with you, shop at fresh food markets and local shotengai and cook when you need to.

If you don’t have a car - luggage forwarding (e.g. Yamato) is also a useful way to send snacks, cooking or pantry items ahead so you don’t have to carry them.