Diet Japan

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 What Does a Japanese Diet Plan Entail? Everything You Need to Know.

The traditional Japanese diet is based on whole foods, with a focus on fish, seafood, and plant-based foods, with little animal protein, added sugars, or fat. It's based on "washoku," or traditional Japanese cuisine, which consists of small plates of simple, fresh, and seasonal ingredients.

This nutrient-dense eating pattern may have a variety of health benefits, including weight loss, digestion, longevity, and overall health.

Everything you need to know about the traditional Japanese diet is covered in this article.


What is the Japanese traditional diet?

Minimally processed, seasonal foods are served in a variety of small dishes in the traditional Japanese diet. Rather than masking natural flavors with sauces or seasonings, this eating style emphasizes them.

Steamed rice, noodles, fish, tofu, natto, seaweed, and fresh, cooked, or pickled fruits and vegetables are plentiful, but added sugars and fats are limited. It may also include eggs, dairy, or meat, though these items are typically only a small part of the diet.

The traditional Japanese diet is similar to the Okinawan diet, which is the traditional eating pattern of those who live on the Japanese island of Okinawa. However, the traditional Japanese diet contains significantly more rice and fish. Modern Japanese cuisine, on the other hand, has strong Western and Chinese influences and uses more animal protein and processed foods.


What is the best way to eat a traditional Japanese diet?

A typical Japanese meal consists of a staple food, a soup, a main dish, and a few sides. 

  • Steamed rice or soba, ramen, or udon noodles are staple foods.
  • Soup: most commonly a miso soup made with seaweed, shellfish, or tofu and vegetables in a fermented soybean stock, though vegetable or noodle soups are also popular.
  • Fish, seafood, tofu, or natto as the main dish, with small amounts of meat, poultry, or eggs as an option.

  • Vegetables (raw, steamed, boiled, sautéed, grilled, or pickled), wild plants, seaweed, and raw or pickled fruit are all excellent side dishes.

The rich umami flavor of Japanese cuisine has been described as the fifth taste, distinct from sweet, salty, sour, and bitter. In Japanese cuisine, naturally occurring umami enhances the flavor of vegetables and other nutrient-dense foods.

Another important aspect of the traditional Japanese diet is its aesthetic appeal. Small bites with chopsticks are used to eat dishes, as this method is thought to create a rich harmony of flavors.

The beverages of choice are hot green tea or cold barley tea, with alcoholic beverages such as beer and sake reserved for dinner. Snacks are uncommon and rarely consumed.


Traditional Japanese diet's potential health benefits

A variety of health benefits have been linked to the traditional Japanese diet. Nutrient-dense and beneficial compound-rich Fiber, calcium, potassium, magnesium, iron, and vitamins A, C, and E are all naturally abundant in the traditional Japanese diet.

Vegetables contribute to the diet's nutrient density and are frequently cooked in dashi, a stock made from dried fish and sea vegetables. This reduces their volume while increasing their flavor, making it easier to consume large quantities.

Seaweed and green tea are also abundant in the diet. Both are high in antioxidants, which are healthy compounds that protect your body from disease and cellular damage.

Furthermore, the diet's many fish and seaweed-based dishes provide long-chain omega-3 fats, which are beneficial to brain, eye, and heart health.It has the potential to improve your digestion. Fiber, a nutrient that aids digestion, is naturally abundant in seaweed, soybeans, fruits, and vegetables.

Insoluble fiber aids digestion and adds bulk to stool, lowering the risk of constipation


These foods also contain soluble fiber, which feeds the good bacteria in your gut while also reducing the amount of space available for bad bacteria to grow.

Short-chain fatty acids (SCFAs) are produced when gut bacteria feed on soluble fiber, which may help to reduce inflammation and symptoms of irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis.

Furthermore, the probiotics found in the pickled fruits and vegetables consumed on this diet are abundant. Gas, bloating, constipation, and diarrhea are just a few of the digestive symptoms that these beneficial bacteria can help with.


It's possible that it'll help you maintain a healthy weight.

Traditional Japanese cuisine is high in vegetables, small in portion sizes, and naturally low in sugar and fat. All of these factors contribute to a low calorie intake. Furthermore, Japanese culture encourages people to eat until they are only 80% full. This practice prevents overeating and may help you achieve the necessary calorie deficit to lose weight.

Furthermore, research suggests that the traditional Japanese diet's fiber-rich vegetables, soy foods, and soups may aid in weight control by reducing appetite and increasing fullness. Evidence also suggests that switching dishes during a meal, as is customary in traditional Japanese meals, may reduce the total amount of food consumed per meal.


It is possible that it will protect you from chronic diseases.

Type 2 diabetes and heart disease are two conditions that the traditional Japanese diet may help to prevent. It's high in fish, seaweed, green tea, soy, fruits, and vegetables, but low in added sugar, fat, and animal protein — all of which are thought to help prevent heart disease

In fact, despite their high salt intake, which typically raises heart disease risk, Japanese people's risk of heart disease remains surprisingly low. Furthermore, 91 percent of 33 men who followed a traditional Japanese diet for six weeks experienced significant reductions in type 2 diabetes risk factors, such as excess weight and high LDL (bad) cholesterol levels.

Furthermore, the diet's high green tea consumption may protect against Alzheimer's disease, Parkinson's disease, and certain cancers 


It might be able to help you live longer.

Japan has one of the highest life expectancy rates in the world, which many experts credit to the traditional Japanese diet.

In fact, the Japanese island of Okinawa is classified as a Blue Zone, a region with exceptionally long life expectancy. Remember that the Okinawa diet is high in sweet potatoes and low in rice and fish, compared to the traditional Japanese diet. Experts attribute this longer life expectancy to the traditional Japanese diet's emphasis on whole, minimally processed foods, as well as its low levels of added fat and sugar.


Foods to consume

The following foods are abundant in the traditional Japanese diet:

  • Seafood and fish Fish and seafood of any kind can be used. As with sushi and sashimi, these can be steamed, baked, grilled, or eaten raw.
  • Foods containing soy. Edamame, tofu, miso, soy sauce, tamari, and natto are the most common.
  • Vegetables and fruits. Vegetables are usually steamed, sautéed, pickled, simmered in broth, or added to soups, while fruits are usually eaten raw or pickled.
  • Seaweed. Traditional Japanese cuisine includes a lot of sea vegetables. Raw or dried, they're commonly consumed.
  • Tempura. Wheat flour is combined with iced or sparkling water to make this light dough. It's used in deep-fried seafood and vegetables as a batter.
  • Noodles or rice. In a traditional Japanese diet, steamed rice is a staple. Soba, ramen, and udon noodles, served chilled or in a hot broth, are also popular choices.
  • Beverages. The main beverages are hot green tea and cold barley tea, though beer and sake may be served with dinner.

Red meat, poultry, eggs, and dairy products may also be used in small amounts. These foods, however, do not make up a large part of the traditional Japanese diet.


Limiting or avoiding certain foods

The following foods are avoided in the traditional Japanese diet:

  • Butter, milk, cheese, yogurt, ice cream, and other dairy products
  • Beef, pork, chicken, duck, and other red meats and poultry
  • Boiling, frying, making an omelet, etc.
  • Margarine, cooking oils, dressings, fat-rich sauces, and other excess fats, oils, and sauces
  • Bread, pita, tortillas, croissants, pie, brownies, muffins, and other baked goods
  • Breakfast cereals, granola bars, candy, soft drinks, and other processed or sugary foods
  • Furthermore, on this diet, snacks are uncommon, which limits popular snack foods like chips, popcorn, trail mix, and crackers.

Desserts are allowed in the traditional Japanese diet, but they must be made with natural ingredients like fruit, matcha, or red bean paste, rather than sugar.


A menu example

A typical 3-day menu for a traditional Japanese diet is as follows:


The first day

  • Miso soup, steamed rice, natto, and seaweed salad for breakfast
  • Lunch: dashi-based soba noodles, grilled tuna, kale salad, and boiled vegetables
  • Udon noodle soup, fish cakes, edamame, and vinegar-marinated vegetables for dinner


Day two

  • Miso soup, steamed rice, an omelet, dried trout, and pickled fruit for breakfast
  • Lunch consists of clam soup, seaweed-wrapped rice balls, marinated tofu, and a cooked-vegetable salad.
  • Soup with miso, sushi, seaweed salad, edamame, and pickled ginger for dinner


3rd day

  • Udon noodle soup with boiled egg, shrimp, and pickled vegetables for breakfast
  • shiitake mushroom soup, rice cakes, seared scallops, and steamed vegetables for lunch
  • Miso soup, steamed rice, vegetable tempura, and sashimi of salmon or tuna for dinner


Last Word

The traditional Japanese diet emphasizes whole, minimally processed, nutrient-dense foods that are available throughout the year. It emphasizes seafood, vegetables, and fruit while avoiding meat, dairy, and snacks. It may help with digestion, weight loss, living longer, and protecting against a variety of diseases.

There are many books on the topic if you want to learn more about the traditional Japanese diet. Look for books that focus on whole foods rather than Westernized recipes when you're browsing.



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