What to Eat in Japan in Winter If You Have SIBO — A Traveler’s Guide

Winter Foods in Japan — What Works Well

1. Oden — A Warm Seasonal Classic

Oden is a popular Japanese winter dish consisting of various ingredients simmered in broth — typically items like fish cakes, boiled eggs, daikon radish, konnyaku (a jelly-like root vegetable), and potatoes.

• Why it can be good: Many ingredients are simple and gentle (like daikon and eggs).

• Caution: Traditional broth is made with dashi (often fish stock) and soy or other fermented seasonings — ask for a simple broth without strong seasonings or onion/garlic to reduce fermentable sugars.

Convenience stores and food courts often sell individual oden items, making it an easy, warming winter snack or meal.

2. Steamed Rice and Simple Proteins

Plain steamed rice is a staple that’s easily paired with warming proteins like grilled fish or chicken. Rice is a low-FODMAP base that’s gentle on the digestive system and widely available year-round.

• Try plain grilled salmon or mackerel with rice — filling and soothing on cold days.

• If possible, ask restaurants to serve grilled or broiled proteins without heavy sauces that might contain onion, garlic, or wheat.

3. Sushi & Sashimi

Even in winter, sushi and sashimi are widely available and can be gentle on digestion if ordered simply:

• Sashimi (just fish) is low in fermentable carbohydrates and easy to digest.

• Simple nigiri or cucumber/salmon rolls without sauces or toppings can work well too.

Ask for tamari (gluten-free soy sauce) if wheat/soy sauce is a trigger and avoid rich or creamy toppings.

4. Warm Broths With Care

Clear broths or soups can be comforting in winter, but some are made with ingredients that may trigger symptoms:

• Simple miso soup can be soothing, but traditional miso broth may contain scallions or additives — request no scallions or ask for a simpler version.

• Clear broth soups that are mostly dashi with plain ingredients (like tofu and seaweed) are lighter and easier to manage.

When asking for modifications, it helps to explain “no onion, no garlic” — especially in winter dishes that might otherwise use these for flavor.

Vegetables and Side Choices That Can Work

Winter in Japan brings seasonal produce — some options to consider:

• Daikon radish — commonly featured in oden and soups, it’s hydrating and may help digestion.

• Root vegetables like potatoes or carrots are common in stews or simmered dishes and tend to be gentle.

• Napa cabbage (hakusai) — often used in hot pots and gentle when cooked.

Steamed or simmered versions of these vegetables are typically easier to digest than raw.

What to Be Cautious With in Winter

While winter food is delicious, some dishes are more likely to cause symptoms if you’re sensitive:

• Ramen and noodle soups — broths often include garlic/onion and wheat noodles, which can be irritating.

• Japanese curry — frequently contains wheat, dairy, onion, and garlic — common triggers.

• Deep-fried foods and heavy sauces — tempura or tonkatsu are typically battered with wheat and fried, which may be harder to digest.

When ordering these items, ask about ingredients and see if lighter substitutes or simpler preparations are possible.

Practical Tips for Eating in Japan in Winter With SIBO

Communicate your needs clearly.
A phrase card or simple wording like “no onion, no garlic” (in Japanese if possible) increases the chances that chefs will adjust dishes.

Focus on simple builds.
Meals that center on rice + plain protein + cooked veggies give you control over what goes into your body and make it easier to avoid fermentable ingredients.

Use convenience stores strategically.
Japanese convenience stores carry onigiri (rice balls), boiled eggs, and simple salads — these are easy, warming options if restaurants don’t offer what you tolerate.

Winter Hydration and Comfort

Staying hydrated is essential, especially in cold weather when people may drink less water. Warm tea (like green tea) can be both hydrating and soothing to the digestive system.

Pair warm beverages with food, and don’t hesitate to ask for hot water or tea to go with meals.

Winter in Japan offers many comforting, warming foods — and with a bit of planning, you can enjoy them even while managing SIBO. Focus on:

• Oden and other simmered items with simple broths

• Plain rice with grilled proteins

• Sashimi and simple sushi

• Cooked, seasonal vegetables

Ask for modifications (like no onion/garlic), choose lighter preparations, and use convenience store options as backups. With these strategies, you can savor Japanese winter cuisine while keeping your digestive symptoms under control.