Japan — GF Gone Global

What to Pack for Japan

March in Japan

GF Snacks & Essentials

Celiac dining card (Japanese) English fluency varies a lot outside major tourist areas, so a printed card explaining celiac disease carries real weight. Worth including the specific kanji restaurants may not think to flag on their own — 小麦 (wheat), plus less obvious ones like 水飴 (mizuame, a syrup that can contain barley or malt) and 澱粉/酵母 (starch/yeast, sometimes questionable). Two hazards that catch American celiacs off guard specifically because they're safe back home: Japanese rice vinegar (su) is often made with barley or malt, unlike most US rice vinegar, and Kewpie mayo — a staple condiment here — contains gluten in Japan even though the US version is GF.
Nuts & crunchy snacks Protein-dense and shelf-stable for train days and the stretches between meals where safe options are limited, especially outside the bigger cities.
Texas pecans Pistachios Edamame Crunchy corn
Bars & crackers Easy to toss in a daypack for temple visits, train rides, or long walks between meals.
KIND protein bars Simple Mills cheddar crackers
Condiment packets Standard Japanese soy sauce is wheat-based and shows up in nearly everything — teriyaki, ramen broth, sashimi dipping sauce — so I carry individual tamari packets rather than counting on every kitchen having a GF option. PB packets turn any bread or fruit into a real snack.
Tamari packets PB packets
Backup GF meals Just-add-hot-water options for hotel kitchens on nights when GF dining falls through — especially useful in Hakone, a small mountain town without a proper grocery store, where the one dedicated GF café keeps irregular hours.
Instant GF noodles GF mac & cheese
Hydration & energy Electrolytes for long travel days, plus a caffeine boost for early starts on temple-hopping days.
Electrolytes Energy sticks

Travel Essentials

Documents & money Passport, ID, and any visa or entry paperwork Japan requires, plus cards and some cash. Japan still runs partly on cash: I needed it regularly even in Tokyo, since plenty of smaller restaurants, shops, and temple admissions don't take cards. Photograph everything on your phone and leave a copy with someone at home, along with emergency contact details.
RFID card wallet Passport holder & organizer
Clothing basics Underwear, everyday socks, sleepwear, and a couple of casual outfits for evenings out, plus a sweater or sweatshirt as a mid-layer option beyond the technical pieces below. For shoes that aren't hiking boots or a rain shoe, something like this works well for everyday wear. My Pick: everyday shoes
Reusable water bottle Tap water is safe throughout Japan — refill rather than buying bottled, especially on the longer temple walks in Kyoto and Nara. My Pick
Toiletries Travel-size essentials for hotel bathrooms and shared showers — one less thing to shop for once you land. Round it out with any skincare, makeup, or period products you use daily.
Electric travel toothbrush Travel toothpaste (4-pack) Detangler hairbrush Shampoo & conditioner Body wash Lotion Sunscreen Contact solution Razor Toilet spray Hair ties Claw clip Hand sanitizer Deodorant Floss Lip balm Face wash Travel tissues Wet wipes
Travel medicine cabinet Small over-the-counter basics so a headache, allergy flare-up, or rough travel day doesn't derail the trip. Pack any prescriptions in their original bottles with a few extra days' buffer, plus bandages or blister treatment for the walking-heavy days.
Travel Advil Benadryl Dramamine
Bags & packing organization Keeps everything corralled and easy to pull out at airport security — or find in a shared hotel drawer. A plastic bag works fine for separating dirty laundry, no need to buy anything special there.
Makeup brush holder Hanging makeup bag Compression packing cubes Hardside carry-on 60L travel backpack 50L travel backpack Personal item daybag Luggage tags TSA-approved lock
Technology Navigation, translation apps, and finding GF restaurants all lean on your phone — full days of temple-hopping and train transfers drain a battery fast. Round out the tech bag with a charging cable, a wall charger for the hotel room, and an AirTag if you want to track your luggage.
Portable charger Multi-device charging cable Wall charger block AirTag
Hair styling tools Universal voltage on both, so they're safe to plug in anywhere — no separate converter needed.
Universal-voltage hair straightener Universal-voltage travel hair dryer

Optional
Travel laundry detergent Sink packets for handwashing essentials if the trip runs long enough to need a rewear. A stain remover pen and a travel-size fabric refresher cover the rest.
Detergent sheets Stain remover pen Febreze fabric refresher

Optional

Japan-Wide Essentials

Japan power adapter (Type A/B) Same plug shape as the US, so American travelers may not need one — this universal adapter covers everyone else. My Pick
IC card (Suica/Pasmo/ICOCA) I loaded a Suica card onto my phone's wallet app and used it to tap through subways, buses, and convenience stores in every city on this trip — Tokyo, Hakone, Kyoto, Osaka, and Nara alike. It doesn't cover the Shinkansen, which needs its own ticket.
Offline translation app Google Translate's camera mode was useful for scanning ingredient labels in real time, especially at supermarkets and convenience stores without English packaging.
Comfortable, sturdy walking shoes This was a 13-night, 5-city trip covering train station corridors, temple circuits, and mountain paths — I was regularly logging 15,000+ steps a day. Cobblestone approaches at Kyoto's shrines, the Nara Park loop's gravel paths, and volcanic ground at Hakone's Owakudani all reward sturdier footwear than the everyday pick above. My Pick
Compact umbrella March is shoulder season across Japan — rain showers are common in Tokyo, Kyoto, Osaka, and Nara alike. A small foldable umbrella fits easily in a day bag. My Pick
Light layers March temperatures run roughly 5–18°C depending on the city — Tokyo and Osaka around 8–16°C, Kyoto 5–15°C, Nara 8–18°C. Mornings are chilly, afternoons warm up — a cardigan you can add or shed through the day covers it. My Pick
Warm base layers for Hakone It snowed hard enough during my visit that plans changed — the Hakone Loop got pushed back a day and a restaurant I'd planned to eat at closed early. Hakone's mountain temperatures ran noticeably colder than the rest of the trip (roughly 5–12°C), so pack warmer than you would for Tokyo or Osaka.
Merino base layer Softshell vest
Small crossbody bag The deer in Nara Park will nibble at loose straps, bags, and paper — keep anything you're carrying zipped away securely. My Pick
Optional

Flight Essentials

Only relevant if you're flying into Tokyo or Osaka — skip this section if you're already local or connecting overland.

Sleep & comfort A proper neck pillow, a sleep mask that doubles as headphones, and real noise cancellation make a long flight actually restful.
Trtl neck pillow Sleep mask with headphones Bose noise-cancelling headphones

Optional
Compression socks Helps with circulation and swelling on longer flights, especially on the long haul to get here. My Pick
Optional
In-flight wellness Cabin air is dry and germy — small things that make arriving feel less rough on a long-haul flight.
Nasal spray Warm eye compress Antimicrobial face spray Hydrating face mask

Optional

Frequently Asked Questions

Do you need a car in Japan?

No. I covered this 13-night, 5-city route (Tokyo, Hakone, Kyoto, Osaka, back to Tokyo) entirely by JR trains and the Shinkansen, with a Suica IC card loaded onto my phone for local subways, buses, and convenience stores in each city. I even shipped a bag ahead from Tokyo to Hakone through a same-day luggage-forwarding service instead of hauling it on the trains myself. A car isn't necessary for this kind of multi-city itinerary and would add parking and driving complexity most of these cities aren't built for.

Is Japan safe for celiacs?

Yes, with real planning. Japan scores 5/10 for GF friendliness overall — Manageable rather than easy. Tokyo and Osaka were the strongest cities on my trip at 7/10 each, with dedicated GF restaurants I could book ahead. Kyoto and Nara came in at 6/10, and Hakone was the toughest at 4/10 — its one dedicated GF café keeps irregular hours and was closed both times I tried to go. Three hidden hazards nationwide: soy sauce (wheat-based, shows up in almost everything), rice vinegar (often made with barley or malt in Japan, unlike most rice vinegar in the US), and Kewpie mayo (contains gluten in the Japanese version, unlike the GF US version). A Japanese celiac card and your own GF soy sauce packets go a long way.

What's the best time to visit Japan?

I visited in early March, which meant cooler temperatures throughout (roughly 5–18°C depending on the city) and Kyoto's cherry blossoms just starting to open toward the end of my stay. It also meant real snow in Hakone — heavy enough one day that the Hakone Loop got pushed back and a restaurant closed early. If you want milder weather and don't mind bigger crowds, late March into April (peak cherry blossom season) or October–November (autumn foliage) are the more popular windows — I'd budget extra layers either way if Hakone's mountains are part of your route.

GF Friendliness

What to Pack for Japan

Frequently Asked Questions