Japan’s food scene is amazing. But after three days of nothing but sushi, ramen, and yakiniku, I learned the hard way: too little fibre leads to that “ugh” feeling that’s definitely not jet lag. It’s your gut asking for help!
The good news? Fibre-rich food is easy to find in Japan—if you know what to look for. This guide will help you stay regular, feel better, and enjoy your trip without any digestive hiccups.
Why Fibre Matters When Travelling
Keeps digestion on track (critical when adjusting to new foods)
Helps you feel full between meals
Balances out all that white rice and refined carbs
Pro tip: I always carry a small zip-lock of almonds in my daypack. Great snack, and good for the gut.
Top Fibre-Rich Japanese Foods
🥕 Root Veggies (The Underrated Heroes)
Gobo (burdock root): Found in kinpira stir-fries or as tea
Lotus root (renkon): Crunchy, tasty, and full of fibre
Bamboo shoots (takenoko): Especially common in spring dishes
Daikon radish: Served raw, pickled, or in simmered dishes
My pick: Gobo and carrot kinpira from a depachika (department store food hall) – cheap, tasty, and loaded with fibre.
🍚 High-Fibre Staples Worth Seeking Out
Brown rice (genmai): Ask for it—some places will swap it in
Soba noodles: Made from buckwheat, much higher in fibre than ramen or udon noodles
Natto: Fermented soybeans (you’ll either love or hate them)
Seaweed: Wakame and hijiki are fibre-packed and easy to find in salads
🍽 Other Sneaky Fibre Boosts
Okonomiyaki: Cabbage-loaded savoury pancake
Tonkatsu set meals: Always comes with a mini mountain of shredded cabbage
Smart Traveller Tips for Daily Fibre
At Restaurants
✓ Order vegetable sides like ohitashi (spinach) or namasu (pickled veg) ✓ Pick set meals (teishoku) – they include multiple veggie-based dishes ✓ Ask for genmai instead of white rice
From Konbini (Convenience Stores)
7-Eleven’s veggie sticks with miso dip
FamilyMart’s edamame packs
Lawson’s seaweed onigiri
At the Supermarket
Pre-cut veg packs (great for hotel snacking)
Roasted sweet potatoes (yaki imo = yum)
Persimmons (in season during autumn)
Edamame – protein + fibre hit
Bananas & Fuji apples – easy, no prep needed
What to Do When You’re “Backed Up”
Okay, we’ve all been there—too much sashimi, too little salad. Here’s your fibre fix:
Mugicha (barley tea): Hydrating and widely available
Walking tours: Helps move things along naturally
Onsen visits: Relaxation helps digestion
¥100 shops: Cheap fibre supplements if needed
Department store food halls: Just walk through—the veggie displays will inspire you
Final Advice
Japan makes healthy eating easy if you go beyond the usual tourist meals. Just remember:
Add at least one fibre-rich food to every meal
Stay hydrated (water or mugicha are best)
Keep moving—walks between meals really help
What’s your favourite fibre-friendly Japanese food? Let me know in the comments! Mine’s gobo kinpira and sweet potatoes!
FAQ: Fibre and Travel in Japan
Q: Is it easy to get fibre at convenience stores in Japan? Yes! Konbini (like 7-Eleven or FamilyMart) often sell veggie sticks, salads, edamame, and seaweed rice balls—all great sources of fibre.
Q: Can I ask for brown rice at Japanese restaurants? Not everywhere, but some restaurants—especially health-focused ones—will offer genmai if you ask. Worth a try!
Q: What’s a good high-fibre meal in Japan? A soba noodle set with seaweed salad and vegetable sides is a solid choice. Bonus if you can add natto!
Q: What can I do if I haven’t had enough fibre for a few days? Drink plenty of water or mugicha, walk as much as you can, and look for roasted sweet potatoes, bananas, or even a cheap fibre supplement from a ¥100 shop.
Q: Should I pack fibre supplements just in case? If you’re prone to digestive issues, it’s a smart backup. But most travellers can get by with smart food choices on the ground.
