Japanese food guide for overseas low-FODMAPPER coming to Japan

 
Yoshiharu Uno:

The number of foreigners now coming to Japan is increasing.

The Tokyo Olympic Games will be held in 2020.

Among those who visit Japan, there will be people with irritable bowel syndrome, functional diarrhea, functional constipation, inflammatory bowel disease, colorectal diverticulosis.

Unfortunately, there are numerous high FODMAP meals mainly in Japan for economic reasons. Therefore, if you come to Japan, the abdominal symptoms may worsen.

I am representative of Japanese low FODMAP food promotion association.

This time, I will give advice on meals in Japan.

Beverage and Water: I recommend basically mineral water. However, some of the plastic bottles water may contain diarrheal magnesium in the water. It should be noted with diarrhea type IBS. "Green Tea" is not any problem. I do not recommend sweet soda beverages because it may contain fermentable corn syrup. Fruit juice is high FODMAP by fructose. With coffee, syrup needs attention. If you have SIBO, please avoid all sweeteners.

RICE: It's a typical low FODMAP. "Su-Shi" and "Ni-Gi-Ri-Zu-Shi" of rice and fish combination are low FODMAP. However, there may be fish and rice wasabi. Since there is a possibility that high FODMAP is mixed in the wasabi, let's avoid wasabi. Please tell "Wa-Sa-Bi-Nu-Ki".

In the convenience store rice ball :"O - Ni - Gi - Ri" is on sale. However, it may contain high FODMAP additives.

SOBA: In Japan,"Soba" does not mean pure soba only. Most of "So-Ba" in Japan contain high FODMAP with flour. "Ra-Men" "Chinese nudle" and "Ya-Ki-So-Ba" are high FODMAP.


YaKiSoBa:Yakisoba is flour noodles fried in oil.



Ramen is flour noodles soaked in soup.



Nihon Soba (Japanese Soba, Japanease nudle)

There are also many flour in Japanese soba. For 100% buckwheat no wheat flour, "buckwheat noodle with 70%" Ju u- Wa - Ri - SoBa "is called" Na - Na - Wa - Ri - SoBa ". In many Japanese buckwheat restaurants, it is 50% "Go-Wa-Ri-SoBa". Pure SOBA is green. White soba is likely to contain a lot of flour.

If you want to eat Soba, please ask to " Ju u- Wa - Ri - SoBa  A-Ri-Ma-Su-Ka?"

Rice vermicelli: Rice flour noodles are called "Bii - Fu - NN" in Japan. In Osaka and Kobe, there is a restaurant that can eat it. However, because it includes onion and garlic, you must order exclude them. In doing so, in order to eliminate; the onion is 'Ta - Ma - Ne - Gi' and garlic is 'Ninn - Ni - Ku' 'Nu - Ki': please you say "Ta-Ma-Ne-Gi-To-Nin-Niku-Nuki".

UDON and KiSIMENN: It is just flour noodles. It is high FODMAP as well as flour bread.

Soy Sauce：You can consume Japanease soy sauce in small quantities.

Unfortunately, there is no restaurant with menu of low FODMAP in Japan.

In addition, in Japan, food indicated as low FODMAP in the food store is not sold.

Foreign tourist who need low FODMAP might need to bring some foods when they come to Japan.

In Japan thses foods are not sold.








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