Frequently Asked Questions
Is Japanese soy sauce gluten-free?
No. Standard Japanese soy sauce (Shoyu) is made with wheat and soy. Travelers must look for 'Tamari' (usually GF, but check labels) or specifically labeled 'Gluten-Free Soy Sauce'.
How do I communicate my allergy?
We recommend carrying a 'Gluten Free Restaurant Card' in Japanese. A useful phrase is: 'Watashi wa komugi arerugii ga arimasu' (I have a wheat allergy) or 'Komugi o taberaremasen' (I cannot eat wheat).
Is sushi safe?
Sushi rice is mixed with vinegar, sugar, and salt, which is usually safe. However, the soy sauce provided, imitation crab (surimi), and eel sauce (unagi tare) often contain wheat. Always bring your own GF soy sauce packets if unsure.
Are soba noodles gluten-free?
Not always. While 'soba' means buckwheat, most cheap soba noodles in Japan are a mix of buckwheat and wheat flour (ni-hachi soba). Only 'Juwari Soba' (100% buckwheat) is gluten-free, but even then, cross-contamination is a risk.
Is miso soup gluten-free in Japan?
It depends. The miso paste itself is usually made from soybeans and rice (kome-miso) or barley, and rice miso is gluten-free. However, most miso soup in restaurants is made with dashi stock that contains soy sauce. Always ask whether the dashi uses soy sauce or specify you need tamari-based dashi.
Are Japanese rice crackers (senbei) gluten-free?
Traditional senbei are made from rice, but most commercially available senbei are coated or seasoned with soy sauce that contains wheat. Always check labels for 'komugi' (wheat). Some specialty brands produce certified gluten-free senbei — look for these in natural food stores.
Can celiacs safely eat at conveyor belt sushi (kaiten-zushi)?
Cross-contamination risk is high at kaiten-zushi restaurants. Soy sauce is used throughout, shared utensils are common, and items travel past non-GF food. We recommend visiting dedicated gluten-free sushi restaurants instead, or asking a standard sushi restaurant to accommodate you directly with tamari.
Is konjac (konnyaku) gluten-free?
Yes. Konjac (konnyaku) is made from the konjac plant and contains zero gluten. It is completely safe for celiacs. Konjac products like shirataki noodles are a great gluten-free alternative to wheat noodles in hot pots and stews.
What Japanese foods are naturally gluten-free?
Many traditional Japanese foods are naturally gluten-free: plain steamed rice, sashimi (without soy sauce), plain tofu, most fresh vegetables and fruit, natto (fermented soybeans), most Japanese pickles (tsukemono), plain grilled fish and meat (without sauce), and eggs. The key is to avoid wheat-based sauces and marinades.