What to Eat in Japan if You Have SIBO — A Practical Tourist Guide

Low-FODMAP Approach on the Road

Although SIBO isn’t exactly the same as IBS, many people with SIBO use low-FODMAP principles to reduce fermentable carbohydrates that feed bacteria and trigger gas, bloating and other symptoms. Low-FODMAP diets have been shown to decrease symptoms for many people with gastrointestinal sensitivity, including those with SIBO or IBS.

When traveling, packing portable low-FODMAP snacks (like rice cakes, low-FODMAP nuts, seeds, or tolerated fruit) helps you stay comfortable between meals.

Safe, Digestive-Friendly Japanese Foods

Here are common Japanese foods that tend to be easier on digestion for many people following a gut-friendly approach:

1. Plain Rice and Onigiri

Plain steamed rice and onigiri (rice balls) are everywhere and usually very gentle on the gut. They provide a basic carbohydrate base with minimal fermentable sugars.

Onigiri from convenience stores like 7-Eleven, Lawson or FamilyMart can be great simple meals or snacks — just check the filling for triggers.

2. Sushi & Sashimi (Simple, No Sauce)

Sushi and sashimi are ideal because they’re mostly rice + fish — low in fermentable carbs when ordered plain and without sweet sauces, mayo, or tempura batter.

• Ask for no soy sauce (it often contains wheat) or bring a gluten-free alternative if you tolerate it.

• Omit any spicy mayo, eel sauce, or scallions.

Many travelers who follow low-FODMAP approaches find that basic sushi/sashimi works well when other foods irritate them.

3. Grilled Proteins

At izakayas or grill stands, choose grilled chicken, fish, or seafood without heavy sauces. Think yakitori (grilled chicken skewers) or broiled fish — just ask for no marinade containing onion/garlic.
Even though Japanese cooking sometimes uses soy or dashi (broth), plain grilled protein with rice is a reliable choice.

4. Clear Broths and Simple Soups

Miso soup can be gentle if it’s made simply — especially if you request it without added scallions/onion and pair it with rice.
Broth-based soups with minimal add-ins are soothing and hydrating, which can help with digestion when you’re out and about.

What to Be Careful With

Some delicious Japanese foods are more likely to trigger symptoms if you’re sensitive:

• Tempura, tonkatsu or fried foods — often battered with wheat and rich oil.

• Japanese curry — frequently contains flour, cream, garlic and onions.

• Ramen — broth bases and noodles often include wheat and onion/garlic flavors.

• Sauce-heavy items (teriyaki, sweet glazes) — can hide high-FODMAP ingredients.

When in doubt, choose simpler preparations (steamed/grilled/boiled) and ask for sauces on the side.

Travel & Communication Tips

Translation & Requests

Use translation apps or a short dietary card that explains “no garlic, no onion, no wheat” in Japanese — it helps servers understand your needs when menus aren’t detailed.

Research & Planning

Look up restaurant menus ahead of time and choose places where you can modify meals (request sauces on the side, grilled options, rice instead of noodles).

Adventure + Backup Snacks

Even with planning, not every meal will be perfect — carrying trusted snacks ensures you don’t get stuck hungry and symptomatic while exploring.

Seasonal & Grocery Options

Japan’s convenience stores (like 7-Eleven) and supermarkets have many ready-to-eat, simple foods — rice balls, grilled chicken, boiled eggs, plain salads (with dressing on the side) and pre-packaged plain rice — which make it easier to adapt on the go.

Hydration and Extras

Staying hydrated helps digestion, especially when traveling. Drink safe water (bottled if needed) and consider herbal teas (like ginger or peppermint) to soothe your stomach.

Japan can be a very SIBO-friendly destination when you focus on plain rice, simple sushi/sashimi, grilled proteins, and clear broths — and communicate your needs when dining out. Avoid heavy sauces, fried foods, and wheat-rich dishes, and plan so you always have safe snacks and hydration at hand. With these strategies, you can enjoy Japanese cuisine while keeping digestive symptoms manageable on your trip.