Vegan and Vegetarian Survival Guide in Japan
Japan is famous for its food culture, but for vegans and vegetarians, navigating meals can be challenging. Many traditional dishes contain fish-based broth, hidden meat products, or animal-derived seasonings. However, with preparation and a few survival tips, you can enjoy your trip without going hungry.
Even dishes that look plant-based may contain ingredients like dashi (fish stock), katsuobushi (bonito flakes), or gelatin. These are often used in soups, sauces, and even some snacks. Learning to recognize these ingredients in Japanese can help you avoid surprises.
Communication is crucial when ordering food. Phrases like “Watashi wa bejitarian desu” (I am vegetarian) or “Watashi wa vegan desu” (I am vegan) can help, but be specific about what you cannot eat. For example, say “sakana mo taberaremasen” (I cannot eat fish) to avoid misunderstandings.
Major cities such as Tokyo, Kyoto, and Osaka have a growing number of vegan and vegetarian restaurants. Websites and apps like HappyCow can help you find them. Many are in trendy districts, often run by health-conscious Japanese or international owners.
Shojin ryori, a traditional Buddhist vegan cuisine, is available at some temples and specialty restaurants, especially in Kyoto. It features seasonal vegetables, tofu, and plant-based broths, making it one of the safest and most authentic vegan options in Japan.
While restaurant menus can be tricky, supermarkets and convenience stores (konbini) offer fresh produce, onigiri (rice balls) with umeboshi plum or seaweed fillings, salads, and tofu products. Always check labels for hidden animal ingredients.
Many packaged foods in Japan are labeled only in Japanese. Apps like Google Translate can help you scan and identify animal-based ingredients. This is especially useful when buying snacks or ready-to-eat meals.
Booking a guesthouse or apartment with a small kitchen lets you prepare your own meals. This not only ensures your food is safe but also gives you a chance to try local produce and seasonings in your own cooking.
In smaller towns and countryside areas, vegetarian and vegan options are limited. Bringing snacks, instant vegan miso soup, or other non-perishable items can make a big difference during long journeys.
Some traditional foods are naturally vegan or can be easily adapted. Examples include zaru soba (cold soba noodles with dipping sauce made without fish), yasai tempura (vegetable tempura), and vegetable sushi rolls. Confirm with the chef that no fish-based broth or sauces are used.
Japanese food culture is deeply rooted in seafood and meat, so flexibility and politeness go a long way. With a respectful attitude, many restaurant staff will try to accommodate your dietary needs, even if it requires some improvisation.