Dietary Needs

Meat-free eating has deep roots in Japan through Buddhist temple cooking, but everyday cuisine is not vegetarian by default. The main pitfall is dashi: bonito-based stock is used in miso soup, noodle broths, dipping sauces, simmered dishes and many sauces, and restaurants may not think of fish stock as 'fish'. Ramen broths are usually made from pork or chicken, and some fried foods are cooked in lard.

Safer choices include shōjin ryōri at temples and specialist restaurants, tofu dishes without toppings, vegetable sushi such as cucumber rolls (kappa maki) and pickle rolls, onigiri with umeboshi or kombu (after checking), and dedicated vegetarian and vegan restaurants, which are increasingly common in cities. Eggs and dairy appear in many Western-style foods and sweets.

Pork is common in Japanese cooking, both as meat and in stocks and lard, and alcohol is used as a seasoning: mirin and cooking sake appear in teriyaki, simmered dishes and noodle sauces, and soy sauce contains traces of alcohol from fermentation. Gelatin in sweets may be pork-derived.

Muslim-friendly restaurants, some halal-certified by private certification bodies, are found in major cities and tourist areas, alongside South Asian, Turkish and Indonesian restaurants. Many airports, some stations, department stores and tourist facilities have prayer rooms. JNTO provides information for Muslim travellers. Seafood-based dishes such as sushi and sashimi can be an option, provided that seasonings are checked.

Under the Food Labelling Standards, pre-packaged foods sold in Japan must declare certain allergens, called specified raw materials, and are recommended to declare a further group. The mandatory list was extended to walnut from 2023 and to cashew from April 2026, with a transition period. Labels are in Japanese; allergens appear in the ingredients list or in a separate box, and many convenience stores and chains also publish allergen tables online.

Restaurants and food sold loose are not covered by mandatory labelling, although many chains provide allergen information voluntarily. Cross-contamination is a real risk: soba (buckwheat) and udon are often boiled in the same water, and shared fryers are common. For gluten-free diets, soy sauce, many miso types, tempura batter, fu and most sauces contain wheat or barley; tamari labelled wheat-free and plain rice-based dishes are safer choices.

Written explanations work better than spoken ones, especially in busy restaurants. A card in Japanese stating exactly what cannot be eaten, and whether small amounts or shared equipment matter, is widely recommended. Staff are generally willing to check with the kitchen, but in small restaurants a dish may not be adaptable, and polite acceptance of a refusal is expected.