글루텐프리

밀·보리·호밀을 피함 — 사실 일반 간장에도 밀이 들어 있다.

일본에서의 글루텐프리

언뜻 보면 일본 음식은 글루텐과 무관해 보인다: 쌀, 생선, 채소. 그러나 조미료는 다른 이야기다. 일반 간장(shoyu)은 밀로 양조되며, 어디에나 있다 — 초밥, 데리야키, 규동, 찍는 소스, 양념. 밀을 쓰지 않은 간장인 다마리(tamari)가 있지만 기본은 아니다.

다른 함정: 소바 면은 흔히 밀가루를 함유하므로 (주와리(juwari) / 100% 메밀을 찾으라), 튀김과 돈카쓰는 밀가루 튀김옷을 입혔고, 우동과 라멘은 밀국수이며, 미소에 보리가 들어 있을 수 있다.

본래 안전한 선택지

사시미(다마리나 소금과 함께), 흰쌀밥, 구운 생선(시오야키(shioyaki), 소스가 아닌 소금), 타레(tare, 소스)가 아닌 시오(shio, 소금)로 주문한 야키토리, 그리고 주와리(juwari) 소바는 믿을 만하다. 글루텐프리 메뉴와 다마리를 제공하는 음식점도 늘고 있다. 여기서 필터링하고 아래 문구로 확인하라 — 중증 셀리악 환자는 항상 교차 오염을 알려야 한다는 점에 유의하라.

일본에서 주의할 점

간장(shoyu) — 밀로 양조됨; 다마리를 요청하라
튀김, 돈카쓰, 고로케, 교자 피 — 모두 밀
소바에 밀가루가 섞일 수 있음 (주와리 = 100% 메밀을 선택)
우동과 라멘은 밀국수; 일부 미소에는 보리가 들어 있음

유용한 표현

小麦アレルギーです。小麦は食べられません。
Komugi arerugī desu. Komugi wa taberaremasen.
I have a wheat allergy. I can't eat wheat.
普通のしょうゆには小麦が入っていますか？
Futsū no shōyu ni wa komugi ga haitte imasu ka?
Does your regular soy sauce contain wheat?

확인된 맛집

Harajuku · DIY okonomiyaki & monjayaki · ¥¥

Sakura-tei

Cook-your-own okonomiyaki with a gluten-free rice-flour batter option

A large, tourist-friendly DIY okonomiyaki spot in Harajuku that offers a gluten-free rice-flour batter on request, with an English menu and vegan/vegetarian options. You cook on a shared griddle where wheat batter is also used, so ask staff about cross-contamination if you are highly sensitive.

글루텐프리
채식

Casual
Solo

Nihonbashi · 100% buckwheat (juwari) soba · ¥

Juwari Soba Tokyo Basso

Three styles of juwari soba (inaka, sarashina, dattan)

A specialist serving juwari (100% buckwheat) soba with no wheat flour, so the noodles themselves are naturally gluten-free. Note the standard dipping sauce/soba-yu and a shared kitchen mean it is not certified celiac-safe; confirm the tsuyu if you are highly sensitive.

글루텐프리

Casual
Solo

Sangenjaya / Daizawa · Gluten-free patisserie & cafe · ¥¥

Shimokita Shimai

Rice-flour cakes and French-style pastries (madeleines, canelés)

A sister-run cafe whose entire cake and pastry lineup is gluten-free, made with Hokkaido rice flour instead of wheat. As a dedicated gluten-free kitchen the cross-contamination risk is low, but it is a small space, so reserving via Instagram is recommended.

글루텐프리
채식

Casual
Solo

Tokyo Station · Ramen (with a gluten-free option) · ¥

Soranoiro NIPPON

Gluten-free shio (salt) ramen with rice-based noodles; veggie 'Vegisoba'

A popular Tokyo Ramen Street shop offering a gluten-free salt ramen made with rice-based noodles, plus its colorful vegetable 'Vegisoba'. It is a has-options shop, not a dedicated GF kitchen — the official site warns of possible cross-contamination, so it is not celiac-safe.

글루텐프리
채식

Casual
Solo

Yoyogi-Hachiman · Dedicated gluten-free Japanese cafe (gyoza, karaage, ramen) · ¥¥

Gluten Free Cafe Little Bird

Gluten-free gyoza, karaage and yakisoba

A dedicated gluten-free cafe whose entire kitchen is wheat-free, serving GF Japanese comfort food such as gyoza, karaage, ramen and yakisoba with English-marked menus. Its Tabelog listing is currently status-undetermined, so confirm hours via its Instagram before visiting.

글루텐프리
채식
유제품 프리

Casual
Solo

Harajuku · Dedicated rice-flour gluten-free bakery · ¥

RICE HACK Gluten-free Bakery

Baked rice-flour curry pan and cube-shaped rice-flour shokupan

A dedicated gluten-free bakery using Japanese rice flour and natural yeast (no wheat) for breads, curry pan, baguettes and pizzas, many of them also vegan. A small takeout-focused shop, so hours can shift seasonally — confirm before a special trip.

글루텐프리
채식

Casual
Solo

Daikanyama · Gluten-free & vegan ohagi / wagashi cafe · ¥¥

NO OHAGI

Seasonal ohagi & kuzumochi soy-milk shakes

A stylish little Daikanyama ohagi cafe where the rice-and-bean sweets and kuzumochi shakes are all gluten-free, vegan, dairy-free and free of white sugar.

글루텐프리
비건
유제품 프리

Casual
Solo

Daikanyama · Vegan & gluten-free patisserie / gelato · ¥¥

premium SOW

Plant-based gluten-free Mont Blanc & rice-flour gelato

A French-style Daikanyama patisserie where every cake, doughnut and scoop of gelato is fully vegan and gluten-free, built on rice flour and plant milk.

글루텐프리
비건
유제품 프리

Casual
Date

Roppongi · 100% gluten-free cafe (lunch & sweets) · ¥¥

Cafe Komaya

Gluten-free cheesecake & matcha roll cake

A tiny 100% gluten-free cafe near Roppongi-itchome with English-speaking staff, chewy gluten-free lunches and a celebrated matcha roll cake.

글루텐프리

Casual
Solo

Nakameguro · Gluten-free sweet-potato cafe & dessert · ¥¥

& OIMO TOKYO CAFE Nakameguro

Mitsuimo Basque cheesecake & gluten-free sweet-potato pancakes

A polished sweet-potato specialist behind the Meguro River where every cake, pancake and quiche is gluten-free and white-sugar-free.

글루텐프리

Casual
Date

Nakameguro · Organic vegan cafe · ¥¥

Rainbow Bird Rendezvous

Gluten-free vegan burger set & soy-meat plates with organic vegan soft serve

An organic, fully plant-based cafe between Nakameguro and Yutenji, serving soy-meat plates, gluten-free burgers and vegan soft serve in a wellness-minded space.

채식
비건
글루텐프리

Casual
Date

Ginza · Gluten-free kushiage (fried skewers) · ¥¥¥¥

Gluten-Free Kushiage Su

Rice-flour kushiage omakase course

A reservation-only Ginza counter where an entirely gluten-free kushiage omakase is fried in rice oil with rice-flour breadcrumbs — a rare safe haven for coeliacs.

글루텐프리

Date
Anniversary

Shimokitazawa · Vegan medicinal ramen & soup curry · ¥¥

Chabuzen Shimokitazawa

Vegan curry ramen with sprouted brown rice

A tiny tatami-floored diner on the Shimokitazawa backstreets where every bowl of rich, medicinal-herb ramen is 100% plant-based and built on sprouted brown rice.

채식
비건
글루텐프리

Solo
Casual

Meguro · Farm-to-table organic vegetables (GF options) · ¥¥¥

We Are The Farm Meguro

Organic kale salad & farm vegetable hot pot

A farm-to-table cellar by Meguro Station serving pesticide-free kale and seasonal vegetables — grown on their own Chiba farm — with a genuine gluten-free menu.

채식
글루텐프리

Date
Business

Daikanyama · Hawaiian bistro (GF options) · ¥¥¥

Heavenly Island Lifestyle Daikanyama

Eggs Benedict & acai bowl

A breezy, plant-filled Hawaiian hideaway above Daikanyama serving gluten-free eggs Benedict, loco moco and acai bowls with island-style calm.

채식
글루텐프리

Date
Casual

Jingumae · Vegetable-forward cafe (vegan & GF options) · ¥¥

Mr. Farmer Omotesando

Farmer's vegan salad & vegetable omelette

A bright Omotesando flagship where a 'field evangelist' sources produce from 100 farms, plated into vivid vegan, gluten-free and athlete bowls.

채식
비건
글루텐프리

Casual
Date

Jingumae · Handmade juwari soba (100% buckwheat) · ¥¥¥

Tamawarai

Juwari (100% buckwheat) soba, stone-milled in-house daily

A Michelin-starred soba sanctuary where the chef grows and hand-mills his own Ibaraki buckwheat into pure 100% juwari noodles — the closest a coeliac traveller comes to trustworthy Tokyo soba.

글루텐프리
채식

Solo
Date

Roppongi · American pizza (gluten-free / vegan options) · ¥¥

Pizzakaya Roppongi

Gluten-free crust California pizza (vegan cheese option)

A Roppongi institution since 1996 where homesick Americans and coeliac travellers alike crowd the bar for craft beer and proper gluten-free crust pizza topped with vegan cheese.

글루텐프리
비건
채식
유제품 프리

Casual
Solo

Ginza · Vegan / plant-based · ¥¥¥

AIN SOPH. GINZA

Vegan pudding & seasonal vegetable course

AIN SOPH.'s flagship spreads across four Ginza floors, where a ground-floor patisserie of vegan pudding gives way to refined plant-based courses upstairs.

비건
채식
유제품 프리
글루텐프리

Date
Anniversary

Iriya (Taito) · Tempura (gluten-free, halal) · ¥¥¥

Tempura Asakusa SAKURA

Wagyu sirloin and tiger prawn tempura in rice-flour batter

A ten-seat counter beneath a canopy of cherry blossoms where every course — even the wagyu and prawn tempura — is fried in rice flour: fully gluten-free and halal.

글루텐프리
할랄
채식

Date
Anniversary

Roppongi · Gluten-free comfort food · ¥¥

Gluten Free T's Kitchen

Rice-flour gyoza and miso-butter corn ramen

Asia's first GIG-certified gluten-free kitchen, where every dish — from rice-flour gyoza to miso-butter ramen — is safe for coeliac diners.

글루텐프리
비건
채식
유제품 프리
견과류 프리

Casual
Solo

Shinjuku · Vegan cafe & sweets · ¥¥¥

AIN SOPH. Journey Shinjuku

Heavenly Vegan Pancakes

The Shinjuku birthplace of the cloud-soft 'Heavenly Vegan Pancakes' that draw queues from vegans and non-vegans alike, with gluten-free options on the same menu.

채식
비건
글루텐프리
유제품 프리

Date
Solo

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