Before our trip to Tokyo, we spent a lot of time researching gluten-free dining options online and on social media. Much of what we found was discouraging, with warnings about the challenges of finding safe gluten-free food in Japan. We were nervous, to say the least. However, once we arrived, after having done our own preparation, we were thrilled to discover that finding gluten-free in Tokyo, Japan is not only possible but incredibly rewarding. With a little preparation, you can safely enjoy this vibrant city’s amazing food and culture without hesitation.
To help you plan, I’ve included a Google Maps list of gluten-free-friendly restaurants and shops in Tokyo at the end of this post. While the list isn’t exhaustive (Tokyo is huge, and there’s always more to explore), it’s a great starting point to help you feel confident and excited about your trip.
Planning Ahead: The Key to Success
Preparation was essential for us. Tokyo’s sheer size and the limited awareness of gluten-free dining meant that having a researched list of restaurants made our trip much smoother. We focused on spots where celiac-safe meals were available or where staff could accommodate dietary restrictions.
It’s important to double-check the details yourself before visiting. Menus and practices can change, so tools like Google Translate and recent reviews are invaluable for confirming gluten-free options. Bringing your own gluten-free essentials, like soy sauce packets, can also make a big difference.
Dining Out in Tokyo
Tokyo offers a mix of dedicated gluten-free establishments and places that adapt meals for those with dietary needs. Most restaurants we visited were accommodating once we explained our situation. We used a translation app to communicate phrases like “I have celiac disease and cannot eat gluten”—a dining card in Japanese would have been even more convenient.
With careful planning, we enjoyed everything from sushi to ramen, and it was reassuring to see a growing awareness of gluten-free dining in the city.
Convenience Stores and Supermarkets
Convenience stores are a staple in Japan, but finding gluten-free options requires patience. Many items contain soy sauce or other gluten-containing ingredients, so we relied on Google Translate to scan labels. While convenience store finds were limited, supermarkets proved to be a better option. Many sold fresh sushi without soy sauce, as well as plain rice balls (onigiri) and fruit.
Getting Around Tokyo
Tokyo is enormous, and gluten-free spots are scattered across its many neighborhoods. Thankfully, the city’s efficient public transportation system makes it easy to explore places in areas like Shibuya, Shinjuku, and Asakusa. Be prepared to travel a bit between meals, but consider it part of the adventure—Tokyo’s diversity is one of its charms.
Your Gluten-Free Guide to Tokyo
To help you navigate Tokyo’s gluten-free scene, I’ve shared my Google Maps list of gluten-free-friendly spots. This list includes restaurants we visited and enjoyed, along with others we researched but didn’t have time to try. Use it as a guide, but remember to explore and confirm details as you go.
Check out our posts on Gluten-Free in Kyoto, Japan and Gluten-Free in Osaka, Japan.
Final Thoughts
Tokyo is an incredible city filled with vibrant culture, unforgettable sights, and some of the best food in the world. Being able to find safe gluten-free options in Tokyo, Japan was a huge relief, and it made our trip even more enjoyable. While it does take some preparation, traveling gluten-free in Tokyo is absolutely possible.
If you’ve been hesitating to plan your trip because of dietary concerns, don’t let that hold you back. With the right tools and a sense of adventure, you can experience everything Tokyo has to offer. Start with the list at the end of this guide, and get ready to fall in love with Tokyo!
Want to know what we did on our last trip to Japan and how we spent 2 weeks for less than $3,000? Check out our other Japan posts!