Stomach Trouble in Japan? Best Gentle Foods & Recovery Guide

Japanese cuisine is world-famous, but sometimes travel stress, unfamiliar ingredients, or a virus can lead to an upset stomach. Dealing with diarrhea, nausea, or gastroenteritis while traveling is miserable, especially when you don’t know what is safe to eat.

If you are feeling sick in Japan, don’t worry. This guide explains how to manage your symptoms and introduces stomach-friendly Japanese foods you can easily find at convenience stores (Konbini), based on medical advice from the NIH, CDC, and MedlinePlus.

Step 1: Hydration is Key

According to the NIH (National Institutes of Health) and CDC, the most important step when you have diarrhea or vomiting is to prevent dehydration.

• What to Drink: In Japan, look for “Ion Supply Drinks” like Pocari Sweat or Aquarius at any vending machine or convenience store. These are similar to sports drinks and help replace lost electrolytes.
• How to Drink: Take small sips frequently. Do not gulp large amounts at once, as this may worsen nausea.

Step 2: Gentle Japanese Foods to Eat

Once your appetite returns, MedlinePlus recommends starting with bland foods that are easy to digest. Avoid fatty, spicy, or sugary foods. Here are the best options available in Japan:

1. Okayu (Rice Porridge)

This is a famous recovery food in Japan. It is soft, watery rice that is easy on the stomach.

• Where to buy: Convenience stores sell microwaveable packs (look for “おかゆ” or “粥”).
• Flavor: Choose plain (“Shiro-gayu”) or plum (“Ume”) flavor. Avoid toppings with oil.

2. Udon Noodles

Thick wheat noodles served in a warm broth. They are much easier to digest than Ramen or Soba.

• Tip: Order “Kake Udon” (plain noodles in broth). Avoid Tempura or oily toppings.
• Where to buy: Simple standing noodle shops or family restaurants.

3. Tofu

Plain tofu is an excellent source of protein that is soft and mild.

• Where to buy: Convenience stores sell small packs. You can eat it cold with a little soy sauce.

4. Bananas & Jelly Drinks

Bananas and jelly drinks are recommended for recovery.

• Jelly Drinks: Look for “in” brand jelly pouches (energy or vitamin types) at convenience stores. They are easy to consume even if you don’t want to chew.

5. Takoyaki

If you’re in the Osaka area, Takoyaki is also a great recovery food.

• Where to get: You can find it at food stalls around town.

Step 3: What to Avoid

To speed up your recovery, avoid these common triggers until you feel better:

• Caffeine & Alcohol: Avoid green tea (unless decaf), coffee, and beer, as they can worsen dehydration.
• Dairy Products: Milk and cheese can be hard to digest during illness.
• Fatty/Fried Foods: No Tempura, Tonkatsu, or Ramen.
• Raw foods: It is good to avoid also raw foods such as sushi.

When to See a Doctor

According to the CDC and JNTO, you should seek medical attention if you experience:

• Bloody diarrhea or black stools.
• A fever higher than 38.8°C (102°F).
• Signs of severe dehydration (dry mouth, little urine, dizziness).
• Symptoms that last more than 2 days.

The Challenge: Finding a clinic that handles internal medicine (Naika) and has an English-speaking doctor can be difficult. You may be worried about explaining your symptoms or finding a bathroom on the way to the hospital.

The Comfortable Solution: HOTEL de DOCTOR 24

If you are too weak to go out or worried about your symptoms, HOTEL de DOCTOR 24 brings the care to you.

• Stay in Your Room: Consult a doctor online from the comfort of your hotel bed. No need to worry about finding a restroom during travel.
• Language Support: Professional interpreters ensure you can explain your condition clearly (e.g., “Food poisoning,” “Severe cramps”).
• Medication: The doctor can prescribe effective medication as needed and guide you to a pharmacy.

Rest well and recover quickly!

References & Official Guidance

This article utilizes information from the following medical authorities:

• NIH (NIDDK): “Eating, Diet, & Nutrition for Viral Gastroenteritis” Visit Site
• MedlinePlus: “Diarrhea - what to eat and drink” Visit Site
• CDC: “Travelers’ Diarrhea” Visit Site
• JNTO: “Guide for when you are feeling ill” Visit Site