Can You Survive Japan if You Are Vegetarian, Vegan, or Gluten-Free? (The Honest Truth)
Japan is a food paradise. Unless… you have dietary restrictions. Then, it can feel like a minefield.
You might think: “I’ll just order the vegetable soup.” STOP. That soup is almost certainly full of fish stock (Dashi).
You might think: “I’ll just eat Sushi without the fish.” STOP. The rice vinegar sometimes contains sugar refined with bone char, and the soy sauce is full of wheat.
As your friend, I’m going to be honest: Japan is “Hard Mode” for vegetarians and gluten-free travelers. The concept is still not widely understood by older chefs. BUT, it is not impossible. In fact, it can be delicious if you know the hacks.
Here is your survival strategy.
The Enemy: The “Invisible” Fish (Dashi)
This is the #1 trap. In Japan, “Vegetable Udon” usually means “Udon with vegetables on top, swimming in a fish broth.” Even if you say “No Fish,” the chef might think you mean “No pieces of fish,” but the soup is still fish-based.
- The Fix: You must assume everything liquid (miso soup, noodle broth, dipping sauces, stews) contains fish stock unless stated otherwise.
Strategy 1: The “Allergy Card” (Your Magic Shield)
Do not rely on Google Translate verbal conversation. It gets lost in translation. You need a printed (or saved on phone) Allergy Card in Japanese.
Show this to the chef BEFORE you sit down.
- For Vegetarians/Vegans:「私はベジタリアン/ヴィーガンです。肉、魚、魚介類、そして**出汁（カツオだし等）**を一切食べられません。私が食べられる料理はありますか？」 (I am Vegetarian/Vegan. I cannot eat meat, fish, seafood, or Dashi (fish stock). Is there anything I can eat?)
- For Gluten-Free:「私はグルテンアレルギーです。小麦、大麦、ライ麦、そして**醤油（小麦を含むもの）**を一切食べられません。私が食べられる料理はありますか？」 (I have a gluten allergy. I cannot eat wheat, barley, rye, or Soy Sauce (containing wheat). Is there anything I can eat?)
Strategy 2: The Safe Havens (Where to Eat)
When you are tired of searching, go to these safe spots:
- Shojin Ryori (Buddhist Cuisine): This is traditional monk food. It is 100% Vegan (no meat, no fish). It is expensive but an incredible cultural experience. Look for it in temples (especially in Kyoto).
- Indian Curry Restaurants: Japan has thousands of Indian / Nepalese curry shops. They almost always have a “Vegetable Curry” that is safe (just ask about cream/butter for vegans). The Naan bread is usually huge and delicious.
- Coco Ichibanya (CoCo Ichi): The famous Japanese curry chain now has a dedicated “Vegetarian Curry” menu in many locations. It is safe, cheap, and tasty.
- Convenience Stores (Konbini): Your emergency backup.
- Safe: Salt Onigiri (Rice balls), Pickled Plum (Ume) Onigiri, Soy Joy bars, Nuts, Bananas, Plain Salad.
- Warning: Check the label! Even potato chips often have “Chicken Extract” or “Fish Powder.”
Strategy 3: The Gluten-Free “Soy Sauce” Problem
This is heartbreaking, but regular Japanese Soy Sauce contains Wheat. This means you cannot eat regular Sushi (if the chef brushes sauce on it), Ramen, or Teriyaki.
- The Hack: Bring your own small bottle of “Tamari” (Gluten-Free Soy Sauce) or “Coconut Aminos” from home. Carry it in your bag.
- Order Sashimi (plain raw fish) or Salt-Grilled Fish, and use your own sauce.
Strategy 4: The Essential App (“HappyCow”)
Do not trust TripAdvisor. Do not trust Google Maps. Download HappyCow.
It is the bible for Vegans/Vegetarians in Japan. It shows you exactly which restaurants have vegan options, with reviews from people who verify the “Dashi” situation. It will save your life.
Summary: You Can Do This
- Print your Allergy Card. (Show it every time).
- Download HappyCow.
- Bring your own Gluten-Free Soy Sauce (if GF).
- Beware of Dashi. (Assume soup is unsafe).
It requires a little more planning, but you can still eat amazingly well. The Tofu in Kyoto? The seasonal vegetables? They are world-class.
Worried about navigating menus alone? Our Food Tours can be customized for dietary restrictions! Let us know in advance, and we will take you to the hidden spots where you can eat safely and deliciously alongside the locals.
