The Ultimate Guide to Eating with Dietary Restrictions in Japan for Foreigners: Vegetarian, Vegan, Halal & Allergies

• I am vegetarian. (私はベジタリアンです。 – Watashi wa bejitarian desu.)
  • This is a direct way to inform someone that you do not eat meat or fish.
• I am vegan. (私はビーガンです。 – Watashi wa biigan desu.)
  • Use this if you avoid all animal products, including dairy, eggs, and honey.
• I don’t eat meat. (私は肉を食べません。 – Watashi wa niku wo tabemasen.)
  • This is useful if your restriction primarily involves meat.
• I don’t eat fish. (私は魚を食べません。 – Watashi wa sakana wo tabemasen.)
  • Important to specify, as fish is a staple in Japanese cuisine.
• I have a [allergy]. (私は[アレルギー]があります。 – Watashi wa [arerugī] ga arimasu.)
  • You will need to replace “[allergy]” with the specific allergy. We will cover common allergies later in this section.

• Does this contain meat? (これは肉が入っていますか？ – Kore wa niku ga haitte imasu ka?)
• Does this contain fish? (これは魚が入っていますか？ – Kore wa sakana ga haitte imasu ka?)
• Does this contain eggs? (これは卵が入っていますか？ – Kore wa tamago ga haitte imasu ka?)
• Does this contain dairy? (これは乳製品が入っていますか？ – Kore wa nyūseihin ga haitte imasu ka?)

• What ingredients are in this? (これには何が入っていますか？ – Kore ni wa nani ga haitte imasu ka?)
  • This is a general question to understand the components of a dish.
• Is there [ingredient] in this? (これには[材料]が入っていますか？ – Kore ni wa [zairyō] ga haitte imasu ka?)
  • Replace “[ingredient]” with the specific ingredient you want to inquire about, such as “peanut” (ピーナッツ – pīnattsu) or “wheat” (小麦 – komugi).
• Can you make this without [ingredient]? (これを[材料]なしで作ってもらえますか？ – Kore wo [zairyō] nashi de tsukutte moraemasu ka?)
  • Use this phrase if you find a dish you like but need to request the omission of a specific ingredient.

• Is dashi used in this? (これにはだしが使われていますか？ – Kore ni wa dashi ga tsukawarete imasu ka?)
  • This is a vital question for those avoiding fish.

• Your name (optional, but can be helpful in emergencies).
• A clear statement like, “I have a severe allergy to [specific food].” (私は[特定の食品]に重度のアレルギーがあります。 – Watashi wa [tokutei no shokuhin] ni jūdo no arerugī ga arimasu.)
• A list of all your allergies in Japanese (e.g., 卵 – tamago for egg, 乳製品 – nyūseihin for dairy products, 小麦 – komugi for wheat, えび – ebi for shrimp, かに – kani for crab, そば – soba for buckwheat, 落花生 – rakkaisei for peanut). You can find accurate translations on reputable online dictionaries or translation services.
• A request for the staff to be careful when preparing your food: “Please be very careful when preparing my food to avoid any cross-contamination.” (私の食事を準備する際は、混入がないように十分注意してください。 – Watashi no shokuji wo junbi suru sai wa, konnyū ga nai yō ni jūbun chūi shite kudasai.)
• A polite closing statement like, “Thank you for your understanding.” (ご理解ありがとうございます。 – Go-rikai arigatō gozaimasu.)

• Menu (メニュー – menū) is often written in katakana, which is used for foreign loanwords.
• Look for characters related to meat:
  • 肉 (にく – niku) – Meat (general term)
  • 牛肉 (ぎゅうにく – gyūniku) – Beef
  • 豚肉 (ぶたにく – butaniku) – Pork
  • 鶏肉 (とりにく – toriniku) – Chicken
• Characters related to fish:
  • 魚 (さかな – sakana) – Fish (general term)
  • 鮪 (まぐろ – maguro) – Tuna
  • 鮭 (さけ – sake) – Salmon
  • 海老 (えび – ebi) – Shrimp
• Characters related to other common allergens:
  • 卵 (たまご – tamago) – Egg
  • 乳 (にゅう – nyū) – Milk/Dairy
  • 小麦 (こむぎ – komugi) – Wheat
  • 大豆 (だいず – daizu) – Soybean (common in soy sauce and miso)

• HappyCow: This global app is a favorite among vegetarians and vegans. It allows users to search for vegan, vegetarian, and health food restaurants worldwide, including Japan. You can filter by dietary preference and read reviews from other users to get insights into the menu and how well the restaurant caters to specific needs.
• Vegewel: Specifically focused on Japan, Vegewel is a comprehensive platform for finding vegan and vegetarian restaurants, cafes, and stores. It provides detailed information about menu items, ingredients, and even allergy information in some cases. The app and website are available in English, making it a valuable resource for non-Japanese speakers.
• Halal Gourmet Japan: For those requiring halal options, this app and website are essential. They list halal-certified restaurants and stores across Japan, providing details about the type of cuisine and halal certification. Users can also find prayer spaces and other helpful information for Muslims living in or visiting Japan.

• Facebook Groups: Numerous Facebook groups are dedicated to topics like “Vegetarians in Japan,” “Vegans in Japan,” “Halal Foodies Japan,” and “Food Allergies in Japan.” These groups are active communities where members share restaurant recommendations, tips for reading labels, and advice on how to communicate dietary needs effectively.
• Reddit: Subreddits like r/JapanTravel and r/livinginjapan often have threads where users discuss dietary restrictions and share helpful resources. You can search for specific keywords or post your own questions to get advice from the community.
• Dedicated Forums: Websites like GaijinPot Forums or Japan Today Forums have sections where expats discuss various aspects of life in Japan, including food and dietary needs. These forums can be a great place to find detailed information and personal recommendations.

• Google Translate: This widely used app allows you to translate text from images (like menus) or spoken words. It can be a quick and convenient way to get a general understanding of ingredients or to translate your dietary requests into Japanese. However, it’s important to note that translations might not always be perfectly accurate, especially with nuanced culinary terms.
• Yomiwa: This app specializes in Japanese and can be particularly useful for reading kanji on menus and food packaging. You can point your camera at the text, and it will provide instant translations and definitions.
• Voice Translation Apps: Several apps offer real-time voice translation, which can be helpful when speaking with restaurant staff. While these can be useful for basic communication, it’s always best to learn key phrases beforehand for clarity.

• TripAdvisor: This popular travel website allows you to search for restaurants in Japan and often includes filters for “Vegetarian Friendly,” “Vegan Options,” and “Gluten Free Options.” User reviews can also provide insights into how well a restaurant caters to specific dietary needs.
• Gurunavi and Tabelog: These are two of the most popular restaurant review websites in Japan. While primarily in Japanese, some restaurants on these platforms may have English menus or information available. Using browser translation tools can help you navigate these sites and find potentially suitable options.

• Always ask: Use the phrase “これにはだしが使われていますか？” (Kore ni wa dashi ga tsukawarete imasu ka? – Is dashi used in this?) when ordering.
• Look for vegetarian/vegan indicators: Some restaurants are starting to mark their menus with symbols indicating vegetarian or vegan options.
• Be cautious with seemingly vegetarian dishes: Vegetable tempura (yasai tempura – 野菜天ぷら) batter or agedashi tofu (agedashi dōfu – 揚げ出し豆腐) broth can sometimes contain dashi.
• Consider restaurants specializing in vegetarian cuisine: These establishments are less likely to use fish-based dashi.

• Minced Meat Miso (Nikumiso – 肉味噌): Often used as a topping for noodles or rice dishes, this can be made from pork or beef.
• Fish Flakes (Katsuobushi – 鰹節): As mentioned, used in dashi but also as a topping for dishes like okonomiyaki (okonomiyaki – お好み焼き) and takoyaki (takoyaki – たこ焼き).
• Small Dried Fish (Chirimen Jako – ちりめん雑魚): These tiny dried fish are sometimes added to salads or vegetable side dishes.
• Animal-Based Fats: Some dishes might be cooked using lard or other animal fats.

• Inquire about toppings: If you see flakes on a dish, ask if they are fish (削り節ですか？ – kezuribushi desu ka?).
• Check descriptions carefully: Look for mentions of meat or fish in the menu description.
• When in doubt, ask: It’s always better to confirm the ingredients with the staff.

• Regular Soy Sauce: Most common soy sauces in Japan are made with soybeans, wheat, salt, and a fermenting agent.
• Tamari Soy Sauce (Tamari Shōyu – たまり醤油): Traditionally, tamari is a type of soy sauce made with little to no wheat. However, it’s essential to check the label as some modern versions may contain wheat.
• Wheat Flour (Komugiko – 小麦粉): Used in various dishes like tempura batter, okonomiyaki, and some noodle types (like udon – うどん).
• Miso (Miso – 味噌): While primarily made from fermented soybeans, some types of miso can contain barley or other grains that contain gluten.

• Ask for wheat-free soy sauce: Some restaurants may offer gluten-free soy sauce (guruten furī shōyu – グルテンフリー醤油).
• Inquire about batter ingredients: If ordering fried items, ask if they are made with wheat flour.
• Be mindful of noodle types: Choose rice noodles (bifun – ビーフン) or buckwheat noodles (soba – 蕎麦, but be aware some contain wheat as a binder).
• Check miso soup ingredients: If you are highly sensitive, it’s best to inquire about the type of miso used.

• Milk (Gyūnyū – 牛乳): Found in some breads, desserts, and drinks.
• Cream (Kurīmu – クリーム): Used in cakes, pastries, and sometimes in sauces.
• Butter (Batā – バター): Used in cooking some dishes or served with bread.
• Cheese (Chīzu – チーズ): Less common in traditional dishes but found in some modern interpretations.

• Be cautious with desserts: Always inquire about the ingredients in cakes, ice cream (aisu kurīmu – アイスクリーム), and other sweets.
• Check bread ingredients: If bread is served, ask if it contains milk or butter.
• Inquire about sauces: Some sauces might contain cream or other dairy products.

• Write down your restrictions: Create a simple note in Japanese outlining your dietary needs.
  • For example: “私はベジタリアンです。肉、魚介類は一切食べません。” (Watashi wa bejitarian desu. Niku, gyokairui wa issai tabemasen. – I am vegetarian. I do not eat any meat or seafood.) or “私は[特定の食品]に重度のアレルギーがあります。” (Watashi wa [tokutei no shokuhin] ni jūdo no arerugī ga arimasu. – I have a severe allergy to [specific food].) You can show this note to the staff.
• Identify specific ingredients you need to avoid: If you know certain ingredients are often problematic (like dashi or wheat), write down the Japanese names so you can easily ask about them.
• Research common dishes: If you plan to try a specific Japanese dish, research its typical ingredients beforehand. This will help you formulate targeted questions.
  • For example, if you want to try tempura, you might ask, “この天ぷらの衣には卵や乳製品は入っていますか？” (Kono tenpura no koromo ni wa tamago ya nyūseihin wa haitte imasu ka? – Does the batter for this tempura contain eggs or dairy products?).

• すみません、お伺いしてもいいですか？ (Sumimasen, oukagai shitemo ii desu ka? – Excuse me, may I ask a question?) – Use this to get the staff’s attention politely.
• ちょっとお尋ねしたいのですが。 (Chotto otazune shitai no desu ga. – I’d like to ask you something.) – Another polite way to start an inquiry.
• ～は入っていますか？ (~ wa haitte imasu ka? – Does it contain ~?) – Use this to ask about specific ingredients. Remember to use polite language before this phrase.
  • For example, “すみません、このカレーには肉は入っていますか？” (Sumimasen, kono karē ni wa niku wa haitte imasu ka? – Excuse me, does this curry contain meat?).
• ～なしで作っていただけますか？ (~ nashi de tsukutte itadakemasu ka? – Could you make this without ~?) – Use this to request the omission of a specific ingredient.
  • For example, “すみません、このラーメンをネギなしで作っていただけますか？” (Sumimasen, kono rāmen wo negi nashi de tsukutte itadakemasu ka? – Excuse me, could you make this ramen without green onions?).

• Explain the issue clearly: Use simple language and point to the specific ingredient if possible.
  • For example, if you ordered a vegetarian dish but see meat, you can say, “すみません、これは肉が入っています。私は肉を食べません。” (Sumimasen, kore wa niku ga haitte imasu. Watashi wa niku o tabemasen. – Excuse me, this contains meat. I don’t eat meat.).
• Show your allergy card: If you have an allergy card, present it to the staff to ensure they understand the severity of the situation.
• Ask for clarification: If you are unsure about an ingredient, don’t hesitate to ask for more details.
  • You can say, “これは何ですか？” (Kore wa nan desu ka? – What is this?) while pointing to the item in question.
• Be patient and understanding: Remember that language barriers can sometimes lead to confusion. Be patient and allow the staff to rectify the situation.

• Is this cooked separately from meat/fish? (これは肉や魚とは別に調理されていますか？ – Kore wa niku ya sakana to wa betsu ni chōri sarete imasu ka?) – Useful for vegetarians and vegans concerned about cross-contamination.
• Are separate utensils used for my dish to avoid contamination with [specific allergen]? (私の料理には、[特定の食品]の混入を避けるために、別の調理器具を使用していますか？ – Watashi no ryōri ni wa, [ttokutei no shokuhin] no konnyū wo sakeru tame ni, betsu no chōri kigu wo shiyō shite imasu ka?) – Important for individuals with severe allergies.
• Is this deep-fried in the same oil as [allergen]? (これは[アレルギー源]と同じ油で揚げていますか？ – Kore wa [arerugī gen] to onaji abura de agete imasu ka?) – Crucial for those with food allergies, especially to items like peanuts or shellfish.

• Produce Section (Yasai Uriba – 野菜売場): Here you’ll find a wide variety of fresh vegetables (yasai – 野菜) and fruits (kudamono – 果物). Look for clear labeling, although English might be limited. Knowing the Japanese names for common vegetables and fruits can be very helpful.
• Meat Section (Niku Uriba – 肉売場): This section will typically have separate areas for beef (gyūniku – 牛肉), pork (butaniku – 豚肉), and chicken (toriniku – 鶏肉). The labeling will usually be in Japanese.
• Fish Section (Sakana Uriba – 魚売場): Expect a wide array of fresh and frozen fish (sakana – 魚) and seafood (gyokairui – 魚介類). Again, labels will primarily be in Japanese.
• Dairy Section (Nyūseihin Uriba – 乳製品売場): Here you’ll find milk (gyūnyū – 牛乳), yogurt (yoguruto – ヨーグルト), cheese (chīzu – チーズ), and other dairy products (nyūseihin – 乳製品). Look for the kanji for milk (乳 – nyū) or the term “dairy-free” (乳製品不使用 – nyūseihin fushiyō) if needed.
• Tofu and Soy Products (Tōfu Uriba – 豆腐売場): Japan has a rich culture of tofu (tōfu – 豆腐) and other soy products like nattō (納豆 – fermented soybeans) and aburaage (油揚げ – deep-fried tofu pouches). These are often good options for vegetarians and vegans.
• Noodles and Pasta (Men Uriba – 麺売場): You’ll find various types of noodles (men – 麺) such as udon (うどん), soba (蕎麦), ramen (ラーメン), and rice noodles (bīfun – ビーフン). Be mindful of ingredients like wheat in udon and some soba varieties.
• Rice and Grains (Kome Uriba – 米売場): A staple in Japanese cuisine, you’ll find different types of rice (kome – 米).
• Condiments and Spices (Chōmiryō Uriba – 調味料売場): This section will have soy sauce (shōyu – 醤油), miso (miso – 味噌), cooking oils, and various spices. Look for gluten-free soy sauce options if needed.
• International Foods: Larger supermarkets might have a section dedicated to imported goods, where you might find familiar items and brands from your home country, including some with specific dietary labels in English.
• Frozen Foods (Reitō Shokuhin – 冷凍食品): This section offers a variety of frozen meals and ingredients.

• 原材料名 (Genzairyōmei): Ingredients list. This section generally lists all the ingredients in the product. However, in some cases, particularly with minor components of complex ingredients or processing aids, you might occasionally see a general term like その他 (sonota) or functional names for additives.
• アレルギー物質 (Arerugī Busshitsu): Allergens. This section often highlights specific allergens.
  • Common Allergens (with kanji/katakana and romaji):
    • 卵 (たまご – tamago) – Egg
    • 乳 (にゅう – nyū) – Milk/Dairy
    • 小麦 (こむぎ – komugi) – Wheat
    • そば (soba) – Buckwheat
    • 落花生 (らっかせい – rakkaisei) – Peanut
    • えび (ebi) – Shrimp
    • かに (kani) – Crab
  • Other helpful terms:
    • 不使用 (ふしよう – fushiyō) – Not used/Does not contain
    • 無添加 (むてんか – mutenka) – No additives
    • 植物性 (しょくぶつせい – shokubutsusei) – Plant-based
    • 動物性 (どうぶつせい – dōbutsusei) – Animal-based

• Amazon Japan: Offers a wide range of groceries, including international brands and some with English product descriptions.
• Costco Japan Online: If you have a Costco membership, their online store offers bulk groceries and some imported items.
• National Azabu Supermarket Online: This supermarket specializes in international foods and has an English website.
• Seijo Ishii Online Store: A higher-end Japanese supermarket with a good selection of imported and domestic specialty foods, including organic and some dietary-specific items. Their website is mostly in Japanese, but it’s a well-regarded option.
• Kaldi Coffee Farm Online Store: While known for coffee, Kaldi also has a wide variety of imported foods and ingredients, including some that cater to specific dietary needs. Their website is in Japanese.

• Natural Food Stores (Shizen Shoku Hin Ten – 自然食品店): These stores often carry organic and natural products, including vegetarian and vegan options that might be harder to find in regular supermarkets.
• Import Stores (Yunyu Shōten – 輸入商店): These stores stock a variety of international food products, which can be helpful for finding specific ingredients or brands that cater to your dietary needs.
• Halal Food Stores: In areas with a significant Muslim population, you might find stores specifically selling halal meat and other halal products. Websites like Halal Gourmet Japan can help you locate these stores.

• Tokyo (東京): Areas like Shibuya and Shinjuku have a notable concentration of vegan and vegetarian restaurants. Websites like Vegewel and HappyCow are excellent resources for finding these spots, often providing detailed menus and reviews in English. You can find everything from vegan ramen and sushi to plant-based burgers and desserts.
• Kyoto (京都): Known for its traditional Buddhist cuisine (shōjin ryōri – 精進料理), Kyoto offers numerous vegetarian options. Beyond shojin ryori, you can also find modern vegan cafes and restaurants that blend traditional Japanese ingredients with innovative plant-based cooking techniques.
• Osaka (大阪): Similar to Tokyo, Osaka has a growing vegan and vegetarian scene, with many restaurants offering creative and flavorful plant-based dishes. Explore areas like Namba and Umeda for diverse options.

• Kyoto is a prime location: Many temples in Kyoto, particularly around the Arashiyama (嵐山) and Higashiyama (東山) areas, offer shojin ryori meals, often in serene and beautiful settings.
  • Kyoto is particularly well-known for its temples that offer shojin ryori. Examples include:
    • Shigetsu (Tenryu-ji Temple, Arashiyama)
    • Izusen (Daiji-in Temple, Ninnaji complex)
    • Kanga-an (Higashiyama)

• Kanazawa (金沢) and Nara (奈良): These cities also have temples that serve shojin ryori. Options in Kanazawa and Nara are limited compared to Kyoto. Confirm availability in advance.

• Ryokans (traditional Japanese inns): Some ryokans, especially those located near temples, might offer shojin ryori as part of their meal options. However, as shojin ryori is not a standard offering at most ryokans, it’s always best to check with the accommodation beforehand if it’s available as part of their meal plan when making your reservation or before your visit.

Temple shojin ryori often requires advance booking, so it’s highly recommended to make a reservation beforehand to ensure availability.

• Check for vegetable-based dishes: Look for dishes that primarily feature vegetables.
• Inquire about dashi: As mentioned earlier, always ask if fish-based dashi is used. If it is, inquire if a vegetarian alternative (like kombu dashi) is possible.
• Ask about eggs and dairy: Be sure to ask if the dish contains eggs or dairy products, as these might be hidden in sauces or dressings.
• Look for customizable options: Some restaurants might be willing to modify dishes to accommodate vegan requests. Don’t hesitate to ask if a certain ingredient can be omitted.
• Focus on simple preparations: Dishes with minimal ingredients might be easier to verify as vegan-friendly. For example, simply grilled vegetables or a plain tofu dish might be safer options.

• Carry your allergy medication: If you have prescribed medication like an epinephrine auto-injector (EpiPen), ensure you have it with you at all times and that it is within its expiration date.
• Know how to say you are having an allergic reaction: Learn the phrase “アレルギー反応です！” (Arerugī hannō desu! – It’s an allergic reaction!).
• Seek immediate medical help: In case of a severe reaction, seek immediate medical attention. You can ask someone to call an ambulance by saying “救急車を呼んでください！” (Kyūkyūsha o yonde kudasai! – Please call an ambulance!). If you have an allergy card, showing it to medical personnel can provide crucial information quickly.