Welcome to Osaka, a city that dances to the rhythm of sizzling takoyaki, bubbling hot pots, and the spirited calls of ‘irasshaimase!’ from every corner shop. It’s a culinary paradise, a non-stop feast for the senses. But when you’re navigating this vibrant foodscape with a food allergy or dietary restriction, that excitement can quickly morph into a quiet hum of anxiety. Standing in the aisle of a brightly lit Japanese supermarket, surrounded by a kaleidoscope of packaging covered in characters you can’t yet read, can feel like trying to solve a puzzle with half the pieces missing. I get it. The quest for safe, delicious food is a fundamental part of feeling at home anywhere in the world, and here in Osaka, it’s an adventure all its own. This guide is your map and compass. It’s not just about avoiding what you can’t eat; it’s about empowering you to discover all the amazing things you can eat, to shop with confidence, and to make your kitchen in Osaka a true sanctuary. We’re going to decode the labels, navigate the aisles of local haunts from the bustling Tamade to the elegant Ikari, and unlock the secrets to a safe and satisfying grocery run. This is your journey to becoming a confident, allergy-aware shopper in the heart of Kansai.
After mastering your grocery shopping, you might want to unwind and soak in the local culture by visiting one of Osaka’s traditional sento baths.
The Rosetta Stone in Your Pocket: Decoding Japanese Food Labels
Before you even enter a supermarket, your most powerful asset is knowledge. Japanese food labeling laws are quite comprehensive, but they follow their own system. Understanding this system is the first and most vital step. Food allergens are classified into two groups: the Mandatory 7, which must be labeled, and the Recommended 21, which companies are strongly encouraged to label. Your role is to become a detective, with these characters serving as your clues.
The Big Seven: Mandatory Allergen Labeling (特定原材料7品目)
This group, known as tokutei genzairyō nana hinmoku, includes the most common and severe allergens. The law mandates that their presence be clearly indicated on all pre-packaged foods. Familiarize yourself with these characters, as they will be your most reliable guides in every aisle. They are your essentials, forming the foundation of a safe shopping strategy.
Eggs (Tamago – 卵)
The character 卵 is your first target. It’s simple and fairly easy to recognize. You’ll see it listed in obvious items like mayonnaise, custards, and many baked goods. But be alert for it in less obvious places, too. It’s commonly used as a binding agent in items such as meatballs (tsukune), fish cakes (kamaboko), and some noodles. Battered and fried foods, like tempura or tonkatsu, almost always include an egg wash, so pre-packaged versions carry this label. While the word for egg is ‘tamago,’ on ingredient lists, the single character 卵 appears most often. Occasionally, you might see katakana, タマゴ, but the kanji is much more common.
Milk (Nyū – 乳)
Next is 乳, the character for milk. This signals all dairy products. It appears prominently on yogurt, cheese, and butter, naturally. But its scope extends far beyond that. Japanese bread, especially the fluffy ‘shokupan,’ often contains milk powder (粉乳 – funyū) for softness and flavor. Many snacks, chocolates, and some savory crackers and sauces include milk ingredients. When you see 乳, it refers to cow’s milk and its derivatives. Watch for terms like 全粉乳 (zenfunyū – whole milk powder), 脱脂粉乳 (dasshifunyū – skim milk powder), and バター (batā – butter). The word for milk is ‘gyūnyū’ (牛乳), but the allergy label uses the single character 乳.
Wheat (Komugi – 小麦)
Ah, 小麦. This is one of the most frequent and important characters to recognize, especially for those with celiac disease or wheat allergies. Wheat is a staple in Japanese cuisine, far beyond just bread and noodles like udon, ramen, and soba (which often contains wheat flour despite its name). A major hidden source is soy sauce (shōyu – 醤油), traditionally brewed with wheat. Hence, many sauces, marinades, dressings, and prepared meals contain it. Sometimes miso includes wheat as a fermentation starter. Check for it in curry roux, fried food coatings (koromo), and certain beers. The label 小麦 is your reliable guide—if it’s there, wheat is present.
Shrimp (Ebi – えび)
In seafood, えび stands for shrimp, usually written in simple hiragana, making it easy to spot. Shrimp is a popular ingredient found in tempura, gyoza fillings, and savory snacks. One common place to find an ebi warning is on ‘senbei’ (rice crackers), where shrimp flavoring is popular. Dashi, the basic Japanese soup stock, can sometimes contain shrimp, so check labels on instant dashi packets and mentsuyu (noodle soup base). Also, watch for cross-contamination alerts on products made in facilities processing shrimp.
Crab (Kani – かに)
Like shrimp, かに for crab is typically written in hiragana. It appears in imitation crab meat (kanikama), widespread in Japan, as well as canned crab, some miso soups, and as a flavoring in snacks. The kanji 蟹 exists but かに is far more common on packaging. Cream croquettes (kuriimu korokke) are popular deli items often filled with crab. Always check these prepared foods carefully.
Buckwheat (Soba – そば)
This is crucial. While buckwheat itself is gluten-free, the term そば on an allergy label specifically refers to buckwheat, the main ingredient in soba noodles. Many soba noodles in stores also contain wheat flour (小麦粉 – komugiko) as a binder. Buckwheat allergy can be severe, so its labeling is mandatory. You’ll see そば on packaging for soba noodles, soba tea (sobacha), and some traditional sweets. It has a distinctive flavor and is a clear warning for those avoiding it. Note that culturally, soba can refer to noodles generally; for example, ‘chūka soba’ means wheat-based ramen noodles, not buckwheat.
Peanuts (Rakkasei – 落花生)
Lastly, peanuts. The term on labels is 落花生 (rakkasei). Sometimes you’ll find the English loanword in katakana: ピーナッツ (pīnattsu). Peanuts are less common in traditional Japanese cooking than in other Asian cuisines but are prevalent in snacks, sauces (such as some dipping sauces for shabu-shabu), and sweets. Chinese-influenced dishes and certain dressings often contain them. The 落花生 label is a trustworthy indicator of peanuts.
The Supporting Cast: Recommended Allergen Labeling (特定原材料に準ずるもの21品目)
Beyond the mandatory seven, there is a larger group of 21 allergens that companies are strongly urged, but not legally required, to label. Fortunately, most major Japanese food manufacturers list these. This category includes other nuts, fruits, and meats, expanding your detective toolkit for safer product selection.
Almond (アーモンド) and Other Nuts (カシューナッツ, くるみ)
This group covers nuts beyond peanuts, almost always written in katakana, which helps. Look for アーモンド (āmondo – almond), カシューナッツ (kashūnattsu – cashew), and くるみ (kurumi – walnut). Macadamia nuts and pistachios are also included. These nuts are common in Western-style baked goods, chocolates, granola, and some trail mixes. Japanese cuisine does not typically use them in savory dishes, but they appear widely in snacks and sweets. Always check ingredient lists carefully; occasionally a general “nuts” (ナッツ類) warning is given, though specific names are increasingly specified.
Soybeans (Daizu – 大豆)
For those allergic to soy, Japan presents a significant challenge, as soy is a fundamental part of the cuisine. The character to know is 大豆 (daizu). It’s everywhere—soy sauce (醤油 – shōyu), miso (味噌), tofu (豆腐), edamame, soy milk (豆乳 – tōnyū), natto, kinako (roasted soybean flour), and more. It’s used as a filler in processed meats and as a base for many sauces and snacks. Finding soy-free products requires careful vigilance. The 大豆 label is your ever-present companion, urging close scrutiny of every ingredient list.
Abalone (Awabi – あわび) and Squid (Ika – いか)
These are important for seafood allergies. Abalone (あわび) is a delicacy and seldom found in everyday items but will be labeled when present. Squid (いか) is very common—found in fresh seafood, tempura, salads, popular dried snacks (surume), fish cakes, and processed seafood products. For those allergic to mollusks, these terms are essential.
Fish Roe (Ikura – いくら)
Referring specifically to salmon roe, いくら is a popular sushi topping. You’ll find this label on fresh ikura packages, certain onigiri (rice balls), and various seafood dishes. Though a specific fish egg, it’s separately listed on the recommended allergen list due to its common allergenic status.
Orange (オレンジ), Kiwi (キウイフルーツ), Banana (バナナ), Apple (Ringo – りんご), Peach (Momo – もも)
A variety of fruits appear on the recommended list. Oranges (オレンジ), kiwis (キウイフルーツ), and bananas (バナナ) are generally in katakana. Apple usually appears in hiragana as りんご (though the kanji 林檎 exists), as does peach, もも (桃). These labels appear on juices, jams, yogurts, candies, and desserts. This thoroughness provides significant protection for those with fruit allergies.
Meats: Beef (Gyuniku – 牛肉), Pork (Butaniku – 豚肉), Chicken (Toriniku – 鶏肉)
Though less frequent allergens, major meats are included in the recommended list. The characters are 牛肉 (gyūniku – beef), 豚肉 (butaniku – pork), and 鶏肉 (toriniku – chicken). These clarify contents of processed foods like sausages, ham, meatballs, and instant curry or soup packets. For example, chicken consommé powder is clearly labeled with 鶏肉 to help avoid it if necessary.
Gelatin (ゼラチン)
Written in katakana as ゼラチン (zerachin), this is important for those with alpha-gal syndrome or those avoiding particular animal products. Gelatin often derives from pork or beef and appears in jellies, gummies, marshmallows, and as a thickener in yogurts and mousses. Its clear labeling is especially valuable.
Mackerel (Saba – さば) and Salmon (Sake – さけ)
Two common fish in Japanese cuisine also appear on the allergen list. Mackerel, さば (saba), is often grilled, simmered in miso, or canned. Salmon, さけ (sake), is ubiquitous in bento boxes, onigiri fillings, and flaked into rice dishes. For those allergic to specific fish, these labels are indispensable.
Yam (Yamaimo – やまいも)
Yamaimo, a type of mountain yam, is a distinctive allergen. When grated, it becomes a sticky paste called ‘tororo,’ eaten with noodles or over rice. It can cause skin itching upon contact and is a recognized allergen when eaten. The label やまいも appears on packages of fresh yam and products containing it, such as okonomiyaki batter where it’s sometimes added for texture.
Your Field Guide to Osaka’s Supermarket Landscape
Now that you have labeling knowledge, it’s time to explore the landscape. Osaka’s supermarkets are more than just places to shop for food; they offer insights into the local culture, each showcasing its own unique personality, pace, and selection. Knowing which store to visit for your particular needs is essential.
The Everyday Giants: Life, Mandai, and Izumiya
These are the mainstays of Osaka’s grocery market. You’ll find a Life (ライフ), Mandai (万代), or Izumiya (イズミヤ) in nearly every neighborhood. They function like typical Western supermarkets, providing a full spectrum of products from fresh produce and meat to household items. The environment is lively yet orderly, filled with checkout beeps, friendly announcements, and the gentle hum of refrigerators. These stores are your reliable source for everyday essentials.
For allergy-conscious shoppers, they’re a dependable starting point. Their private brand (PB) products often have clear labeling, and the broad selection improves your chances of finding safe options. The produce sections are extensive, allowing you to prepare meals from fresh, unprocessed ingredients—the safest choice. However, their range of specialty “free-from” products is limited. You might find a couple of gluten-free pasta brands or a small variety of soy milk, but dedicated allergy-friendly sections are uncommon. These stores prioritize volume and variety for the general public, so your newly acquired label-reading skills will be tested here more than anywhere else.
The Gourmet Havens: Ikari, Seijo Ishii, and Hankyu Oasis
When your hunt for specific allergy-friendly products at the standard chains falls short, it’s time to turn to specialists. Ikari (いかりスーパー) and Seijo Ishii (成城石井) are upscale supermarkets with a calmer, more curated, and distinctly international ambiance. Softer lighting, wider aisles, and shelves stocked with imported goods you won’t commonly find elsewhere define them. Hankyu Oasis, often located near Hankyu train stations, occupies a similar premium niche.
These stores are a treasure trove for those with dietary restrictions. They are much more likely to offer a dedicated gluten-free section with various pastas, flours, and snacks. You’ll find a broader range of dairy alternatives, including oat milk, almond milk, and coconut yogurt, alongside the usual soy milk. They are excellent for locating authentic imported ingredients, such as certified gluten-free soy sauce (tamari) or nut-free pesto. Prices are noticeably higher, but the premium is often worthwhile for key items that let you prepare your favorite meals safely. Staff here may be more experienced in assisting foreign customers, though it’s always smart to come prepared with your essential phrases.
The Budget Champions: Gyomu Super and Super Tamade
Welcome to the wilder side of Osaka grocery shopping. Gyomu Super (業務スーパー), meaning “Business Supermarket,” specializes in bulk, frozen, and imported goods at exceptionally low prices. It’s a no-frills environment with an industrial vibe—concrete floors and towering shelves stacked with palletized products. It can be a goldmine for huge bags of frozen vegetables, spices, and international foods. For allergy sufferers, it’s a mixed experience. They import products globally, so you might discover gluten-free items from Thailand or dairy-free options from Europe with English labels. However, their own brand products may have less detailed labeling compared to major domestic brands.
Then there’s Super Tamade (スーパー玉出), an Osaka icon and an experience in itself. Known for its flashy neon lights, chaotic layout, and the ever-present “Tamade!” jingle that sticks in your mind, it offers rock-bottom prices, especially their famous “1 yen sales.” While it’s a memorable cultural experience, it’s not the easiest place for careful label reading. The store is crowded and fast-paced, focusing on low-cost, mass-market products. The prepared food (sozai) section is large but often lacks detailed ingredient information. It’s an ideal spot to buy basic whole foods like fruits and vegetables, but for packaged goods, extra vigilance is necessary.
The Underground Palaces: Depachika
Found in the basement levels of major department stores like Hankyu, Hanshin, Daimaru, and Takashimaya, the “depachika” is a food lover’s wonderland. This vibrant, high-energy space is filled with the aromas of freshly baked bread, roasting meats, and delicate Japanese sweets. It’s less of a supermarket and more of a carefully curated collection of gourmet food boutiques.
You won’t do your weekly shopping here, but it’s an excellent source for specific, high-quality items. You can find specialty tofu makers, artisanal soy sauce producers (where you can inquire about gluten-free tamari), and exceptionally fresh produce. The prepared food stalls offer a vast array of options, and here you have a unique advantage: you can speak directly with the person who made the food. Using your key phrases, you can ask about ingredients in ways impossible with pre-packaged items. It’s a great place to find a special treat or a top-quality ingredient you know is safe.
Aisle by Aisle Strategy: Your In-Store Game Plan
Entering a supermarket with a plan can turn an overwhelming trip into a successful mission. While a typical Japanese supermarket follows a familiar structure, it also includes some unique elements.
Begin with the Perimeter: The Fresh Food Sections
Like many stores globally, the outer perimeter is usually reserved for fresh foods. This is your safe starting point. Begin in the produce section (青果 – seika), where you’ll find a beautiful, seasonal selection of vegetables and fruits, forming the basis for from-scratch cooking. Seek out local Kansai vegetables for an authentic regional flavor. Next, explore the meat (精肉 – seiniku) and seafood (鮮魚 – sengyo) sections, where quality is generally high. Opt for plain, un-marinated cuts, as pre-marinated meats (味付け肉 – ajitsukeniku) often contain soy, wheat, and other allergens. The seafood counters are fantastic, but beware of cross-contamination if you have severe fish or shellfish allergies.
Moving Through the Inner Aisles: The Packaged Goods Labyrinth
This is where your label-reading skills are crucial. The aisles are usually organized by food category, with some Japanese-specific sections.
- The Tofu and Noodle Aisle: A refrigerated area offers a remarkable variety of tofu, from silken (kinu) to firm (momen), including fried tofu pouches (aburaage) and konnyaku. Fresh noodles like udon and ramen are also found here; be sure to check for 小麦 (wheat) and 卵 (egg) on the labels.
- The Dairy Section: This area includes milk (牛乳 – gyūnyū), yogurt (ヨーグルト), and cheese (チーズ). Adjacent or sometimes combined is the dairy alternatives section. Soy milk (豆乳 – tōnyū) is the most prevalent, offered in numerous flavors and varieties, with popular brands like Kikkoman and Marusan. Almond milk (アーモンドミルク) and increasingly oat milk (オーツミルク) are also becoming common.
- The Staples Aisle: Soy Sauce, Miso, and Oils: This aisle is vital, especially for gluten-free shoppers hunting for tamari soy sauce (たまり醤油), which is traditionally wheat-free. Look for labels indicating グルテンフリー (gluten-free). You’ll also find a wide selection of miso; although most contain just soybeans, salt, and koji, some cheaper types include wheat or barley, so read labels carefully. Cooking oils, vinegar, and mirin are stocked here as well.
- The Grains and Flours Aisle: Rice reigns supreme here with many varieties available. For gluten-free baking, rice flour (米粉 – komeko) is becoming increasingly popular as an excellent wheat flour substitute. You may also find potato starch (片栗粉 – katakuriko) and cornstarch (コーンスターチ), both excellent thickeners. Gluten-free pasta might be found in this aisle or in a small international foods section.
- The Prepared Foods Area (惣菜 – Sōzai): This tempting yet tricky section offers delicious fried items, salads, and bento boxes. Unfortunately, detailed allergen labels are often missing. Unless you can communicate confidently with staff and feel assured by their responses, it’s usually safer to admire these offerings from a distance. Potato salads often contain mayonnaise (egg), and simmered dishes typically include dashi (fish) and soy sauce (soy, wheat).
Essential Tools and Phrases for Your Shopping Trip
Beyond knowledge, a few practical tools can significantly simplify your life. Additionally, knowing how to ask for help can unlock opportunities you didn’t realize were available.
Your Digital Assistant: Translation Apps
Never underestimate the value of a reliable translation app. Google Translate’s camera feature is a real game-changer. You can hover your phone over an ingredient list and get an instant, though sometimes imperfect, translation. It’s often sufficient to help you identify key allergen terms you might otherwise miss. It can also assist you in distinguishing between various types of oil or sugar, giving you a clearer understanding of what’s in your food. While not perfect, it serves as an excellent safety net.
Communicating with Staff: Essential Japanese Phrases
Although Japanese people are known for their helpfulness, the language barrier can still pose challenges. Equipping yourself with a few essential phrases can make a significant difference. Speak slowly and clearly, and don’t hesitate to use a translation app to write down your questions.
- I have a ___ allergy.
「___のアレルギーがあります。」 (___ no arerugī ga arimasu.) Simply insert the allergen into the blank. For example, 「小麦のアレルギーがあります。」 (Komugi no arerugī ga arimasu.) means “I have a wheat allergy.”
- Does this contain ___?
「これは___が入っていますか？」 (Kore wa ___ ga haitte imasu ka?) A direct and helpful question. For example, 「これは乳が入っていますか？」 (Kore wa nyū ga haitte imasu ka?) asks if it contains milk.
- Allergen List:
- Wheat: 小麦 (Komugi)
- Egg: 卵 (Tamago)
- Milk: 乳 (Nyū)
- Peanuts: 落花生 (Rakkasei) / ピーナッツ (Pīnattsu)
- Soy: 大豆 (Daizu)
- Showing a Card: A smart approach is to carry a “chef card” or allergy card written in Japanese that clearly lists your allergens. You can present this to staff in the sōzai section or at the depachika, which helps avoid misunderstandings and ensures your message is conveyed accurately.
Beyond the Supermarket: Specialty Stores and Online Havens
Sometimes, the local supermarket simply won’t carry what you need. Fortunately, Osaka is home to an increasing number of health food stores, and online shopping provides a strong alternative.
Brick-and-Mortar Sanctuaries
Look out for natural food stores. Chains like Bio-c-Bon, a French organic supermarket with outlets in Osaka, are excellent. They focus clearly on organic and health-conscious products, often offering a wide range of gluten-free, dairy-free, and vegan options. They really understand their customers and are a refreshing change. Additionally, local, independent health food shops are around; exploring your neighborhood might uncover a hidden treasure.
The Infinite Aisles of Online Shopping
If you can’t find what you want in a store, the internet is your best resource.
- iHerb: This is a crucial resource for many expats living in Japan. You can order a vast array of international health foods, supplements, and allergy-friendly items that are hard or impossible to find locally. Gluten-free flours, nut butters, dairy-free snacks—it’s all available, with usually fast and reliable shipping.
- Amazon Japan: The range of allergy-friendly foods on Amazon Japan is expanding quickly. Specialty brands of gluten-free soy sauce, pasta, and bread mixes can be found here. Use the Japanese terms we’ve mentioned (e.g., グルテンフリー) to get the best search results.
- Foreign Buyers’ Club (FBC): Located in Kobe, this company has been supporting the foreign community in Japan for many years. They provide a catalog of imported goods, ideal for when you want a specific brand from back home.
A Final Word of Encouragement
Navigating grocery shopping in a new country with a food allergy can feel like a challenging climb. There will be moments of frustration—squinting at labels until the characters blur, and longing for the simplicity of familiar stores back home. Yet every successful shopping trip is a triumph, and every new safe product you find marks a milestone. It’s a journey of learning, adapting, and ultimately, empowerment.
Grocery shopping here offers a unique opportunity to connect more deeply with Osaka’s food culture. You’ll discover seasonal produce, explore new ingredients like yuba and konnyaku, and develop a deeper appreciation for the care and thought behind Japanese food production. Be patient with yourself, celebrate your achievements, and remember that with the right knowledge and a spirit of adventure, you can not only manage but truly thrive. Your kitchen in Osaka is ready to be stocked with safe, wonderful foods that will nourish your life in this amazing city.
