Eating with Food Allergies in Japan: A Practical Guide

The Allergy Challenge in Japan

Japan takes food allergies seriously — the country has strict labeling laws and a cultural awareness of common allergens. However, navigating allergies as a foreign visitor presents unique challenges. The language barrier makes reading ingredients difficult, many staple ingredients (soy, wheat, seafood) are pervasive in Japanese cooking, and hidden allergens lurk in unexpected places — soy sauce contains wheat, dashi stock contains fish, and many sauces include egg. With preparation and knowledge, though, eating safely in Japan is absolutely possible.

This guide arms you with practical strategies for managing food allergies during your Japan trip. For restaurants with allergy-friendly options, check our eatery directory.

Common Allergens in Japanese Cuisine

The Big Seven (and Beyond)

Japan's food labeling law requires disclosure of seven specific allergens (shokubutsu allergy hyoji) on packaged foods. Understanding where these appear in Japanese cooking is essential:

• Wheat (komugi) — Present in soy sauce, udon, ramen, tempura batter, tonkatsu breading, curry roux, and many sauces. Soy sauce is the biggest hidden source: it appears in virtually every savory Japanese dish. Tamari soy sauce is traditionally wheat-free but verify with the brand.
• Eggs (tamago) — Found in tamagoyaki, ramen (as topping), okonomiyaki, tempura batter, mayonnaise, and many desserts. Japanese mayonnaise (Kewpie) is egg-based and ubiquitous.
• Milk (nyuu) — Less common in traditional Japanese cooking but present in Western-influenced dishes, bakery items, cream stews, and many desserts. Butter is widely used in hokkaido-style dishes.
• Shrimp (ebi) and Crab (kani) — Appear as ingredients and in dashi stock, dried toppings, rice crackers (senbei), and flavorings. Shrimp paste is used in some regional cuisines.
• Buckwheat (soba) — Used in soba noodles, soba-cha (buckwheat tea), and some pancake mixes. Many soba restaurants also serve udon using shared cooking water, creating cross-contamination risks.
• Peanuts (rakkasei) — Less prevalent than in Western cuisines but found in some sauces, snacks, and desserts. Not as common a hidden ingredient as in Thai or Chinese cooking.

Additional Common Allergens

Japan also recommends (but does not require) labeling for 21 additional allergens including soy (daizu), sesame (goma), salmon (sake), mackerel (saba), and tree nuts. Soy is particularly challenging to avoid as it appears in soy sauce, tofu, miso, edamame, and natto — all fundamental Japanese ingredients.

Allergy Communication Cards

What They Are and Why You Need Them

An allergy card (arerugii kaado) is a printed or digital card written in Japanese that explains your specific allergies. It is the single most effective tool for communicating dietary restrictions in Japan. Show it to restaurant staff before ordering — they will typically consult with the kitchen and indicate which dishes are safe.

What Your Card Should Include

• A clear statement in Japanese: "I have a food allergy. I cannot eat the following ingredients. If I eat them, I will become very ill."
• A list of your specific allergens in both Japanese and English
• A note about severity (e.g., "even trace amounts are dangerous" for severe allergies)
• A polite request to check ingredients with the kitchen

Where to Get Cards

Several free resources provide downloadable allergy cards in Japanese:

• Just One Cookbook — Free printable cards covering major allergens
• Allergy Translation — Customizable digital cards for multiple allergens
• Your hotel concierge — Ask them to write a personalized card. This is often the most accurate option as they can include specific Japanese terminology.

Safe Restaurant Options

Chain Restaurants with Allergy Information

Several Japanese chain restaurants publish detailed allergy information online and in-store:

• CoCo Ichibanya (curry) — Provides a detailed allergen chart for every menu item. They offer allergy-friendly curry options without the standard roux.
• MOS Burger — Publishes complete allergen information online and offers a rice-bun burger (replacing wheat bun with rice) for wheat allergies.
• Ootoya — A health-focused chain with allergen information for all dishes. Staff can often accommodate substitutions.
• Saizeriya — This Italian chain in Japan provides a comprehensive allergen chart. Being Italian-style, they have options that naturally avoid common Japanese allergens like soy.

Naturally Safe Cuisine Types

Certain types of Japanese restaurants are easier to navigate with specific allergies:

• For wheat allergy — Sashimi restaurants (raw fish without soy sauce, or bring wheat-free tamari). Yakiniku (grilled meat) with salt instead of sauce. Onigiri shops.
• For seafood allergy — Yakiniku restaurants (meat-focused). Ramen shops using chicken or pork broth (tonkotsu). Gyoza restaurants.
• For egg allergy — Sushi restaurants (avoid tamago). Many traditional Japanese dishes are naturally egg-free.
• For soy allergy — This is the most challenging allergy in Japan. Italian, French, and Indian restaurants are your best options, as they rarely use soy. For Japanese food, communicate clearly and ask about every sauce.

Reading Food Labels

Key Characters to Recognize

On packaged foods, allergens are listed in the ingredients section. Memorize these characters for your specific allergens:

• 小麦 (komugi) — Wheat
• 卵 (tamago) — Egg
• 乳 (nyuu) — Milk/Dairy
• えび (ebi) — Shrimp
• かに (kani) — Crab
• そば (soba) — Buckwheat
• 落花生 (rakkasei) — Peanut
• 大豆 (daizu) — Soy
• ごま (goma) — Sesame

Translation apps like Google Translate with camera mode can scan ingredient lists in real time. Papago is another reliable option for Japanese translation.

Emergency Preparation

Before You Travel

• Carry your EpiPen — Bring a doctor's note in English and Japanese explaining your need to carry epinephrine. Japan allows personal medical imports.
• Know the emergency number — Dial 119 for ambulance in Japan. Emergency operators increasingly speak basic English.
• Hotel awareness — Inform your hotel about your allergy at check-in. Ask them to note it on your reservation. Many Japanese hotels take this very seriously and will communicate with breakfast staff.
• Travel insurance — Ensure your policy covers allergy-related emergencies. Japan's medical care is excellent but costs for uninsured foreigners are high.

Practical Tips for Allergy-Safe Eating

• Prepare your allergy card before arriving — Do not rely on pointing at a phone translation in a busy restaurant. A clear printed card is faster and more reliable.
• Eat at restaurants with visible kitchens — Open kitchens let you see ingredients being used. Teppanyaki, yakiniku, and sushi counters offer this transparency.
• Shop at supermarkets — Japanese supermarkets label allergens clearly on packaged foods. The deli sections offer pre-made meals with ingredient lists.
• Convenience stores are your friend — All packaged konbini foods list allergens. The allergy labeling on 7-Eleven, FamilyMart, and Lawson products is thorough and standardized.
• Avoid buffets — Cross-contamination is difficult to control at buffets. Stick to a la carte ordering where the kitchen prepares your dish individually.
• Learn to say "arerugii" (allergy) — The Japanese word for allergy is borrowed from English and widely understood. "Komugi arerugii desu" (I have a wheat allergy) is immediately clear to restaurant staff.

Find allergy-friendly restaurants across Japan in our eatery directory.