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Why Japan Might Be One of the Most IBS Friendly Places to Travel
- Laura Frank
- 3 days ago
- 4 min read
I am genuinely convinced that Japan is one of the most IBS and gut-friendly places to visit.
Travelling with IBS or other gut sensitivities can be tricky at the best of times. Different foods, time zones, disrupted routines and long plane trips can all add extra stress to your gut.
I recently travelled to Japan and was honestly surprised by just how gut-friendly it was. Especially given that before going, I’d heard so many stories about people getting backed up and struggling with digestion while travelling there.
If you’re considering Japan but feeling a bit nervous about your gut, here are a few things I noticed along the way that made travelling there feel far more gut-friendly than I expected!
Fibre supplements are incredibly easy to find
Prioritising fibre is 101 if you want your gut to be happy while travelling. In an ideal world, we’d get all our fibre from food, but travel doesn’t always make that easy. This is especially true in Japan, where go to meals like sushi, ramen and tempura are delicious… but not exactly fibre rich.
I often recommend my clients bring a fibre supplement like psyllium when travelling, and I’d definitely suggest it for Japan. It takes the pressure off trying to hunt down fibre food sources each day.
That said, if you forget it or run out, you’re in luck.
Fibre supplements are very easy to find, especially at convenience stores, which are next-level in Japan (if you know, you know). Places like 7-Eleven, Family Mart and Lawson stock a variety of fibre drinks and gels, which average around 4-6 grams of fibre each (which is the equivalent to about 1-2 serves of fruit!).
One common option is this lightly sparkling fibre drink with around 6 g of fibre, actually a little more than a standard serve of Metamucil or Benefibre back home.
If you want to nerd out like I did and try different types and flavours, just use Google Translate to give a quick scan of the label, and aim for around 5 g of fibre per serve.
The 7-Eleven smoothie machine (yes, it deserves a mention)
Why the 7-Eleven smoothie machine became one of my daily highlights, I truly don’t know, but it did.
In the freezer section, you’ll find frozen smoothie cups. Flavours range from just fruit, fruit with yoghurt, and some have both fruit and vegetables. You pop the cup into the machine and watch it blend into a fresh smoothie in front of you.
They’re perfect for a quick breakfast or a mid day fibre boost in what can otherwise be a pretty fruit light food environment. Plus, it is so fun to watch it blend in front of you!
Top tip: don’t do what I did and throw out the wrapper, you need it to make the machine work.
Pre-cut fruit is your friend
Fresh fruit can be surprisingly hard to come by in Japan, especially if it’s off-season, which brings me back (again) to the convenience stores.
Most stock pre-cut fruit that’s easy to snack on throughout the day or grab on the way back to your hotel. Keep an eye out for kiwis in particular. They’re one of the best fruits for bowel regularity and something I recommend to almost all my IBS clients.
Probiotics are built into the food culture
Japan does probiotic-rich foods really well.
Travel is actually a great opportunity to gently expose your gut to new bacteria, and in Japan this happens very naturally.
Miso soup is often served with meals (and sometimes complimentary), so don’t skip it. It’s an easy, gut-friendly win. You’ll also see probiotic drinks like Yakult everywhere, and if you’re feeling adventurous, fermented soybeans (natto) are another traditional option, that you can often find rolled into sushi!
Public toilets
Public toilets in Japan are incredibly clean and very easy to find (from our experience). You can generally find accessible, clean toilets in train stations, shopping centres and even parks. That alone removes a huge layer of IBS and gut-related anxiety.
We spent most of our time in Tokyo, so this may vary in smaller towns, but there’s also an app called Flush Toilet Finder (Apple only) that shows nearby public toilets, which is very reassuring if access is something you worry about.
The way people eat really stood out to me
One thing I noticed quickly was just how mindfully people eat in Japan.
One day, while waiting for a table, I watched a mother and daughter enjoying their meal. We were seated, ordered, ate, paid and were leaving, and they were still calmly eating and chatting. If that’s not mindful eating, I truly don’t know what is!
Eating slowly, chewing well and stopping before you’re overly full can make a huge difference to digestion, and it’s something we could all learn to be better at, especially while travelling.
Final thoughts
Travelling with IBS or gut concerns, doesn’t have to mean constant stress or missing out. Japan surprised me in the best way, with its food culture, accessibility, hygiene standards and genuinely gut-friendly options.
With a little planning (and a lot of convenience store visits), it’s absolutely possible to enjoy Japan and keep your gut on side.
If Japan’s on your list, I hope this helps you feel more confident booking that trip, your gut (and soul) just might thank you.
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The information in this blog is shared for general education and inspiration—it’s not personalised nutrition or medical advice. Everyone’s health journey is unique, and what works for one person might not be right for another. If you’d like support that’s tailored to you, it’s best to chat with a dietitian, doctor, or another qualified health professional.
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