*As a disclaimer, I am not celiac, just gluten-intolerant, so cross-contamination is not something I have to worry about when finding restaurants. There are still gluten-free dedicated places in this list, but not all of them are.
Convenience stores
Convenience stores like 7/11, Lawsons, and Family Mart are great places to find cheap and quick food options. Thankfully, JFOU has a 7/11 right across the street and a Lawsons down the road, so if you are like me and are unable to eat the cafeteria food options, these are good alternatives. Some of my favorite GF/DF items to get were the grilled salmon, the salmon onigiri, and the fresh pineapple and kiwi. I’ve eaten more salmon in the past month than I think I’ve eaten in my entire life, but I’m not complaining!
Grocery stores
While they tend to be a little pricier than convenience stores, organic grocery stores can have many good products. Bio-ral in Shinjuku (which is on floor B1) was a real lifesaver and had many great gluten-free products! Another one is a French grocery store in Nakameguro called Bio c’Bon, which has many different gluten and allergy-free products.
The outside of Niceness Cafe in Nago City, Okinawa.Where to find restaurants
One of my favorite apps to use when traveling is “Find Me Gluten Free.” It’s a great (and free) resource where you can find gluten-free restaurants nearby using the map feature, and often there will be additional information about various allergens, so it was not a problem finding places that were both gluten and dairy-free.
General Tips
Yakiniku (grilled meat) is a very popular dish in Japan. When looking for a place to go to with friends who don’t have dietary restrictions, I found that yakiniku places were always solid options, as it’s usually just grilled meat with rice.
I just relied on my Japanese to communicate my allergies with the waitstaff, but I have heard that there are allergy cards you can purchase to bring with you to quickly communicate your needs to the restaurant. These can be especially handy for those with celiac disease.
I was delightfully surprised to find that some restaurants I went to had meals specifically made without the top five pungent roots (onion, garlic, chives, green onions, and leeks.) After doing a bit of research I discovered this ties back to a concept from Buddhism, but it’s also very convenient for those like me who are low-fodmap.
This is the cozy interior portion of Marugoto Vegan Dining in Asakusa.places
Tokyo
Ballon in Nakameguro
A 100% vegan restaurant with many gluten-free options that sells falafel salad and soft serve. While vegan ice cream usually uses nut milk as an alternative to dairy, Ballon’s has a unique makeup of ingredients and caters to many different allergies, so my friend who has a nut allergy was able to enjoy it, too! It’s the perfect treat for a hot summer day that everyone can enjoy.
The allergy-free soft serve at Ballon. They have different toppings available; my favorite is passion fruit, but the raspberry is the most picturesque. This is the cozy interior portion of Marugoto Vegan Dining in Asakusa.Gluten Free T’s Kitchen
If you want to try popular Japanese cuisine, Gluten Free T’s Kitchen is a great option. They have two locations, one in Roppongi and one in Ueno, and they are completely gluten-free restaurants. On their menu, you can find dishes such as tempura, ramen, gyoza, takoyaki, and more.
Ain Soph
100% vegan restaurant with many gluten-free options, they have restaurants in Ginza, Shinjuku, and Ikebukuro.
Marugoto Vegan Dining in Asakusa
100% vegan and gluten-free. I got the salad with carrot dressing and the fried tempeh with tahini sauce, super delicious and not too far from Ueno! Asakusa is known to be a good area for alternative dietary options.
This was the salad with carrot dressing I ordered at Marugoto Vegan Dining in Asakusa.Disney
If you have time, Tokyo Disney is a super fun outing! We got the weeknight pass, which was a little over $30 and was from 5 – 9 pm, so we were able to go after school one day. At Disney, they have many different dishes that are free from the top 8 allergens. These are fantastic options for anyone with dietary restrictions and make figuring out meals a lot less stressful.
The adorable allergy-free curry my friend and I ordered at Disney.Premarche Gelateria in Nakameguro
Another great place in Nakameguro is Premarche Gelateria, and it’s conveniently located right by the train station. This might have been the best dairy-free ice cream I’ve ever had, and I wouldn’t be surprised if it was some of the best in the world. They also have a location in Kyoto, which I’ve heard is very popular, even among non-vegans.
Premarche Gelateria in Nakameguro, I got the matcha and coconut flavor.Kyoto / Nara
Onwa
Located in Nara, Onwa is 100% vegan and gluten-free and uses local ingredients. It’s one of my favorite restaurants in Japan and is definitely worth a visit if you’re in the area.
One of the best meals and matcha lattes I had during my trip was at Onwa in Nara. It even got the stamp of approval from my non-gluten-free friend, which is always a good sign!Kyoto Engine Ramen
If you’re looking for a nice, warm bowl of ramen, this is the place to go in Kyoto. They are also able to accommodate those who are pork-free or vegan.
Okinawa
South Indian Dining Malayalam in Naha
Completely vegan, gluten-free, and white sugar-free Indian cuisine right near the big shopping street, Kokusai-dori.
This was the curry plate I ordered at South Indian Dining Malayalam in Naha. I also got a soy milk lassi, which I have desperately been trying to recreate since I got back home.Tamatebako in Naha
Completely plant-based with many gluten-free options, and the menu has many Okinawan-inspired dishes.
This was the papaya and Okinawan sea grape salad I had at Tamatebako in Naha.Niceness in Nago
100% gluten-free and vegan with a very calming atmosphere.
Hale’aina HOA in Onna
While they didn’t have much allergen information on their menu, this Hawaiian restaurant was able to make me a gluten-free and dairy-free meal that was by far one of the best I had on the trip, and the staff were very kind and helpful! They also have a location in Shibuya.
Annie Santos, Bennington College, is studying abroad in Japan with TEAN.
