Food Allergy Safety in Japan
Traveling in Japan with a food allergy can be challenging due to language barriers, hidden ingredients, and cultural differences in food preparation. While Japan is known for its hospitality, food allergy awareness is not as widespread as in some Western countries, so extra preparation is essential for a safe and enjoyable trip.
One of the first steps is learning the Japanese names for your allergens. Common ones include “peanut” (ピーナッツ or 落花生), “wheat” (小麦), “milk” (乳), “egg” (卵), and “shrimp” (えび). Carrying a printed allergy card in Japanese that clearly states what you cannot eat can be very effective when communicating with restaurant staff.
Many traditional Japanese dishes contain hidden allergens. Soy sauce, for example, often contains wheat, while miso soup is frequently made with fish-based stock. Even seemingly safe dishes, such as salads, may have dressings containing sesame or soy. Asking about the ingredients before ordering is important, especially in smaller restaurants where substitutions may not be common.
For packaged foods, checking labels is critical. Japanese food labeling laws require the listing of seven mandatory allergens—wheat, buckwheat, egg, milk, peanut, shrimp, and crab—and recommend the listing of 21 others, including soy and sesame. If you cannot read Japanese, using a translation app to scan labels will help identify potential risks.
Large cities like Tokyo, Kyoto, and Osaka have restaurants that are more familiar with food allergies, including some that cater to specific dietary needs. However, in rural areas, awareness may be limited, so carrying safe snacks or instant meals is a wise precaution.
Convenience stores can be useful for finding plain onigiri (rice balls) with simple fillings like umeboshi plum or salted kombu, but always verify the ingredient list. Fresh fruit, nuts, and some packaged snacks are generally easy to find and carry during your travels.
If you have a severe allergy, consider staying in accommodation with kitchen facilities so you can prepare your own meals. This allows you to enjoy Japanese ingredients without the risk of cross-contamination in restaurant kitchens.
It’s also helpful to learn how to firmly but politely decline food. In Japan, it is common for hosts or chefs to insist you try certain dishes, so being able to explain that eating them could make you seriously ill is important for your safety.
With research, preparation, and the right communication tools, traveling in Japan with a food allergy is possible. While challenges exist, knowing how to identify allergens, where to find safe food, and how to communicate your needs will help ensure a safer and more relaxed journey.