If you have celiac disease or gluten intolerance, Japanese dishes can be a daunting experience for you. Many traditional Japanese dishes contain soy sauce, which is made from wheat, making it difficult to find gluten-free options. However, with some careful research and preparation, you can still enjoy delicious and authentic Japanese cuisine without compromising your health.

What Japanese Food Is Gluten-Free?

Here is a list of some gluten-free Japanese foods.

Sushi

Sushi is a quintessential Japanese dish that has gained immense popularity worldwide. It typically consists of vinegared rice, raw fish or seafood, and vegetables, wrapped in seaweed. While some sushi rolls contain gluten, many are gluten-free, especially those made with only rice and vegetables or raw fish. You can order nigiri sushi, sashimi, or simple rolls made with cucumber or avocado.

It’s essential to communicate with the chef and ask for gluten-free soy sauce or bring your own. If you’re unsure, it’s best to stick with traditional sushi options that are less likely to contain gluten.

Also Read: How To Cook Sushi Rice Like A Michelin Star Chef

Sashimi

Sashimi is a simple and elegant Japanese dish consisting of thinly sliced raw fish or seafood. It’s typically served with wasabi and soy sauce, which may contain gluten. When ordering sashimi, be sure to ask the chef for gluten-free soy sauce.

Yakitori

Yakitori is a type of Japanese skewered chicken that’s grilled over charcoal. While the traditional sauce contains soy sauce, many restaurants offer gluten-free versions. It’s essential to check with the chef before ordering to ensure that the sauce is gluten-free.

Shabu-Shabu

Shabu-shabu is a Japanese hot pot dish that typically consists of thinly sliced meat and vegetables cooked in a simmering broth. The broth is usually gluten-free, but it’s crucial to check the ingredients before ordering. Some restaurants offer gluten-free sauces and condiments, but it’s best to communicate with the staff beforehand.

Tempura

Tempura is a popular Japanese dish made from battered and deep-fried seafood or vegetables. The batter typically contains wheat flour, making it challenging to find gluten-free options. However, some restaurants offer gluten-free tempura made with rice flour or cornstarch. It’s essential to ask the chef before ordering to ensure that the batter is gluten-free.

Other Gluten-Free Options

Besides the above dishes, some other Japanese foods are naturally gluten-free. These include:

Edamame: steamed or boiled soybeans

Miso soup: soup made with fermented soybean paste, seaweed, and tofu

Sunomono: Japanese vinegar-based salads with vegetables, seafood, or fish

Chirashi: a bowl of sushi rice topped with sashimi, vegetables, and eggs

Okonomiyaki: a savory pancake made with eggs, cabbage, and other ingredients

Conclusion

Traveling to Japan with a gluten-free diet can be challenging, but it’s not impossible. It’s crucial to research beforehand, communicate your dietary needs with restaurant staff, and be flexible with your choices. With some effort, you can enjoy the best of Japanese cuisine while adhering to your gluten-free diet.