How to Explain Food Allergies
in Japan Without Speaking Japanese

Why written Japanese works better than spoken English

Japan has a high literacy rate and a culture that places considerable value on precision and written documentation. Staff at restaurants — even those without English — can read a written Japanese allergy card and take it seriously. Many will take it to the kitchen. A significant number of traditional restaurants will tell you directly if they cannot safely accommodate your allergy, which is an honest and useful response.

The challenge with spoken English at traditional restaurants isn't unwillingness — it's accuracy. Staff may understand the word "allergy" without understanding the full scope of what you need. A verbal "no peanuts" gets interpreted as a garnish request. A written card that says you have a severe peanut allergy and lists all forms you need to avoid (including peanut oil) communicates the severity and the specifics at the same time.

AllergyPass generates a free Japanese-English allergy card that you can show at any restaurant in Japan. It covers your specific allergens in Japanese script, formatted for restaurant communication.

Japan's 28 mandatory allergens: what the law actually covers

Japan has one of the most developed food allergen labeling systems in the world. The Consumer Affairs Agency mandates disclosure for 7 "specific" allergens (the highest-prevalence, highest-severity group) and recommends disclosure for an additional 21 allergens.

This system applies to packaged food — not restaurant meals. Restaurants are not legally required to list allergens, though many chains and higher-end establishments voluntarily provide allergen information. This is why the written card matters for dining out.

The practical takeaway: Japanese convenience store (konbini) food — from 7-Eleven, FamilyMart, and Lawson — is very well labeled. Packaged supermarket items are clearly marked. For packaged food and convenience store meals, Japan is one of the easiest countries in the world for allergy travelers. For traditional restaurant dining, it requires active communication.

Key Japanese phrases to show or say

These are written to show rather than speak — Japanese script communicates more accurately than romanized pronunciation when it comes to allergy communication.

• アレルギーがあります — I have an allergy (arerugii ga arimasu)
• ピーナッツアレルギーがあります — I have a peanut allergy (piinattsu arerugii ga arimasu)
• 小麦アレルギーがあります — I have a wheat allergy (komugi arerugii ga arimasu)
• えびアレルギーがあります — I have a shrimp allergy (ebi arerugii ga arimasu)
• 卵アレルギーがあります — I have an egg allergy (tamago arerugii ga arimasu)
• 大豆アレルギーがあります — I have a soy allergy (daizu arerugii ga arimasu)
• アナフィラキシーを起こす可能性があります — I may have an anaphylactic reaction (serious allergy severity signal)
• これを食べると死ぬかもしれません — Eating this could kill me (emergency severity communication — use only for anaphylactic situations)

Japan's hidden allergen challenge: dashi and soy sauce

Even with perfect communication tools, Japan has two structural allergen challenges that affect traditional cuisine across the board.

Dashi: Japan's invisible allergen base

Dashi is the broth that forms the foundation of most traditional Japanese cooking. Standard dashi is made from kombu (seaweed) and katsuobushi (dried bonito fish flakes). Some versions include niboshi (small dried fish), shiitake, or a combination. It appears in miso soup, ramen broth, udon broth, soba broth, tempura dipping sauce, chawanmushi (egg custard), and most simmered dishes. It is largely invisible in the finished product and rarely mentioned on menus.

For travelers with fish allergies, this is Japan's equivalent of Thai fish sauce — a foundational cooking element present in most traditional dishes. There is no mainstream substitute in traditional Japanese restaurants. Restaurants catering to strict vegetarians or vegans may use kombu-only (seaweed) or shiitake dashi, which are fish-free.

Japanese to show: かつおだしを使わないでください — please don't use bonito dashi (katsuodashi wo tsukawanaide kudasai)

Soy sauce: the wheat allergen most people don't expect

Traditional Japanese soy sauce (shoyu) is brewed with wheat as a standard ingredient — typically in a near-equal ratio to soybeans. This matters for two allergy groups: people with wheat allergy or celiac disease, and people with soy allergy.

Soy sauce is used in sushi rice seasoning, teriyaki marinades, ramen tare (seasoning), yakitori basting, and most Japanese simmered and stir-fried dishes. Tamari is a wheat-free alternative — most soy sauce manufacturers produce a tamari version — but you won't find it at every restaurant.

For wheat allergy / celiac: タマリ醤油を使っていますか？— Do you use tamari soy sauce? (tamari shouyu wo tsukatte imasu ka)

For soy allergy: 大豆・しょう油を使わないでください — please don't use soybeans or soy sauce (daizu/shouyu wo tsukawanaide kudasai)

High-risk Japanese dishes by allergen

Where allergy communication works best in Japan

Hotel restaurants: Highest English proficiency and allergy awareness. Most are used to international guests with dietary restrictions. A written card plus verbal confirmation with management works well here.

Chain restaurants (Yoshinoya, Sukiya, Gusto, Jonathan's, Denny's Japan): Most Japanese chain restaurants have allergen charts available — sometimes at the table, sometimes on request. They're required to track allergens internally for their standardized recipes. Ask: アレルギー表はありますか？ (arerugii hyou wa arimasu ka) — Do you have an allergen chart?

Konbini (convenience stores): Packaged food is mandatory-labeled for the 7 key allergens. This makes konbini meals (onigiri, sandwiches, packaged rice dishes) one of the most transparent food options in Japan for allergy travelers.

Traditional restaurants, izakayas, small ramen shops: Variable. Written card essential. Be prepared for the honest answer that they cannot safely accommodate your allergy — which is a more reliable response than "no problem."

Frequently asked questions

How do you explain a food allergy in Japan?

Written Japanese is the most reliable method. Use the phrase structure [allergen]アレルギーがあります. A written card listing your specific allergens in Japanese — covering derivative ingredients like soy sauce (shoyu) and fish broth (dashi) — is significantly more effective than spoken requests. AllergyPass generates a free Japanese-English card for this purpose.

Is Japan safe for people with food allergies?

Generally yes, with some caveats. Packaged food labeling is excellent — 7 mandatory allergens and 21 recommended ones are clearly marked. Restaurant communication requires active effort, as there's no legal requirement for restaurants to list allergens. The hidden allergens in traditional Japanese cuisine are dashi (fish broth), soy sauce (contains wheat), and sesame. With preparation and a written card, most allergy travelers navigate Japan well.

Does soy sauce in Japan contain gluten?

Traditional Japanese soy sauce (shoyu) is brewed with wheat and does contain gluten. This makes it a significant concern for people with celiac disease or wheat allergy — soy sauce is used in sushi rice, ramen, most simmered dishes, and teriyaki. Tamari is a wheat-free alternative and is increasingly available, but not at every restaurant. Asking specifically for tamari is the clearest approach.

What are the most common allergens in Japanese food?

The allergens that appear most structurally across traditional Japanese cuisine: soy (soy sauce is foundational), wheat (present in soy sauce and many noodles), fish (dashi broth in most traditional cooking), shellfish (in many soups, sushi, and dashi varieties), egg, and sesame. Buckwheat (soba) is a mandatory-labeled allergen in Japan and carries cross-contamination risk even in udon dishes at shared shops.

Can you eat at sushi restaurants with a fish allergy?

Only with significant difficulty. Fish is the primary ingredient category in most sushi. Even vegetarian sushi options may be prepared on the same surfaces as fish, and sushi rice is seasoned with dashi and soy sauce. Kaiten (conveyor belt) sushi restaurants have very high cross-contamination risk. For severe fish allergies, traditional sushi restaurants are generally not a safe option.