10 Things about Japanese eating habits that can transform your Appetite and Health
What if the secret to better health and a happier relationship with food was not some trendy new diet but a tradition that has been around for centuries?
Back in 2016, I took a trip to Japan, long before I became a nutritionist, long before I knew anything about appetite regulation, satiety, or nutrition. But even then, something about the way the Japanese ate stood out to me. Their meals were incredibly diverse, beautifully arranged, and somehow both satisfying and light at the same time. I remember staring at my tray, admiring how pretty everything looked… unfortunately, I only took a few blurry food photos with my iPhone 6 (see the evidence attached). Japan was also where I had my first matcha in a traditional tea ceremony. I remember thinking, Wow, this is bitter. What I did not think was, Wow, I should start an international matcha biz. If only I had foreseen the popularity of matcha, I would be on a yacht right now instead of writing this blog post. Sigh. Missed opportunities.
Japan is famous for food. As of 2025, Tokyo holds the record for the most Michelin-starred restaurants in the world: 170!!! Unfortunately, I did not visit any of those 170 restaurants, so… another reason to go back to Japan. And Tokyo.
Beyond Michelin stars, Washoku, the traditional Japanese diet, is even UNESCO-listed for its focus on seasonality and respect for ingredients. And a fun fitness fact? The 10,000-step trend (Manpo-kei)? That started in Japan too. It was originally an ad campaign for a pedometer launched for the 1964 Tokyo Olympics, long before it became the default trendy fitness goal worldwide.
But anyway, enough of my nostalgic rambling. What can we learn from Japanese food culture about appetite regulation, satiety, and long-term health? Because as it turns out, they have been quietly mastering this for centuries.
2016 me didn’t know about angles, lighting, or food pictures…but here we are
1.They eat a lot of carbs, and that’s not a bad thing
This might come as a surprise, but they eat a lot of carbs. And no, not the sugary, ultra-processed kind.
Take a look at the Japanese food guide (see pic attached), and you will see grain dishes and vegetable dishes right at the top. Yes, they eat white rice, but they also load up on unrefined carbs: vegetable-based dishes, soups, wheat or buckwheat noodles (ramen, udon, soba), root vegetables like daikon radishes, burdock, kabu, renkon, jagaimo (the humble potato) and plenty of leafy greens and seaweed.
Whatever wellness culture sold you, carbs aren’t evil, and they don’t need to be avoided. In fact, they shouldn’t be. Unrefined carbs add volume and fiber to meals, keeping you full for longer without excess calories, while also helping you with stable blood sugar and hunger/appetite regulation.
Japanese Food Guide Spinning Top, photo take from here
2. Eat until you are 80% full: Hara Hachi Bu
You have probably heard this one before. It is an ancient 2,500-year-old Japanese Confucian principle that means "stomach eight parts full." And that eating to 80% fullness keeps the doctor away. Meals in Japan are also often shared and eaten with chopsticks, which naturally slows down eating and encourages being present. When you're distracted while eating (like watching TV, TikTok or youtube), your brain may not register fullness signals properly, making you eat more than you need.
Slow down: let fullness catch up
It takes a little time for your brain to register fullness: slow down.
Stopping at 80% helps prevent overeating before it is too late. Eat slowly, chew well, pause between bites, and give your body the chance to recognize that it is satisfied.
This is something I find absolutely crucial when working with clients. Please, stop before your stomach starts hurting and you feel so uncomfortably full that you can barely move. Your body is smart. It is constantly giving you satiety cues. Make time to listen to them.
3. Ichiju-Sansai: a balanced approach to appetite regulation
Ichiju-sansai literally means ‘‘one soup, three sides,’’ and it is the foundation of a balanced Japanese meal. The idea is simple: a bowl of rice, a soup (usually miso), and three small side dishes, often a mix of protein, vegetables, and fermented foods.
You see? Once again, all macronutrients are included, nothing is excluded. This way of eating prioritizes nutrient-dense, low-calorie, high-water-content foods, making it naturally balanced and satisfying.
Why does this matter for appetite?
Variety. Volume. Balanced macronutrients. A meal like this provides protein, fiber, hydration, and healthy fats, all of which help keep you fuller for longer without overeating. Plus, the mix of flavors and textures (carbs, veggies) slows you down, making it easier to recognize when you are satisfied.
4. How Japanese protein sources support appetite and fullness
The Japanese diet is rich in high-quality protein: mainly from fish, seafood, and soybean-based foods, with a naturally low intake of fat.
Their protein sources include:
Fish and seafood : packed with omega-3s, EPA, and DHA (healthy fats our body cannot produce on its own).
Tofu, natto (fermented soybeans), miso, and edamame provide plant-based protein (Soy based protein)
Chicken and other low-fat protein sources (lean meats).
Protein: The ultimate satiety food
We do not need to go into how crucial protein is for satiety and appetite regulation: we already know it is one of the best macronutrients for keeping you full and helping your body release satiety hormones like GLP-1 and GIP (gastric inhibitory peptide).
Plus protein has the highest thermic effect of food (TEF) compared with other macronutrients, meaning your body burns more calories digesting it compared to fats or carbs. So, not only does it keep you satisfied and full, but it also naturally increases energy expenditure. A win-win.
5. Japan was doing #guthealth before it was trendy
The Japanese have been eating fermented foods long before TikTok decided they were cool. From fish to soy to even condiments and drinks, fermentation has been a staple in their cuisine for centuries.
Some of their fermented foods include:
Fermented soybean paste used in soups and marinades (Miso)
Fermented soybeans (Natto)
Vegetables fermented in rice bran (Nukazuke)
Japanese pickles made from vegetables (Tsukemono)
Dried, fermented bonito flakes, tuna like fish (Katsuobushi)
Fermented daikon radish (Takuan)
Fermented drinks like Sake, sweet rice wine (Mirin), Amazake.
A healthy gut = healthy appetite ?
A healthy gut plays a huge role in digestion, nutrient absorption, and appetite regulation. And the gut microbiota plays a key role in human health, affecting everything from immune function to energy metabolism.
Some fermented foods contain probiotics that support gut health and overall metabolic function, which can indirectly help regulate appetite.
Prebiotic-rich foods (the fiber from veggies, fruits, beans, lentils and whole grains) also feed beneficial gut bacteria, helping your body maintain a balanced microbiome.
By supporting your gut health through a fiber-rich diet, fermented foods, and diverse plant-based foods, like the Japanese, you may contribute to better appetite control, reduced hunger, and more stable energy levels throughout the day.
6. Umami and the five flavors: The Japanese love for delicious food
Japanese cuisine is built on flavor, variety, and balance. It is not just stir-fry and sushi. Foods are prepared in so many different ways: raw, simmered, steamed, grilled, and fried. This diversity keeps meals interesting, satisfying, and deeply enjoyable.
A key part of this is umami, the fifth taste that adds savoriness to food. Dashi, a broth made from kombu (seaweed) and bonito flakes (tuna like fish), is a staple in Japanese cooking and a major ‘‘umami bomb’’. See? No need to drown yourself in protein powders, sea moss, and tubs of cottage cheese (unless you enjoy them, ofcourse). There are other ways.
Yes, you need a bit of creativity, self-discovery (finding foods you enjoy), and time (for shopping for ingredients and cooking).
Fun fact: MSG was discovered in Japan and is a staple in their cuisine, making everything from dashi to ramen taste even better. In Japan, MSG is just another seasoning, not another demonised food by the wellness culture .
So why does eating tasty food matter for satiety?
Because your brain craves pleasure and variety! (That’s why there’s always room for dessert.) When you genuinely enjoy your food, you feel satisfied and content, rather than deprived and still searching for “that thing” to hit the spot.
It’s important to create balanced meals that nourish your body while also satisfying hedonic hunger (eating for pleasure). Focusing only on satiety without considering enjoyment isn’t a sustainable long-term strategy, because food should be both nutritious and enjoyable to keep you truly satisfied.
7. Japanese Culture and Gratitude for Food
Itadakimasu (いただきます) and Gochisousama (ごちそうさま) are two common Japanese phrases associated with meals.
Itadakimasu = "I humbly receive." It is said before eating, expressing gratitude for the food, the effort that went into preparing it, and the life that was sacrificed (in the case of meat or fish).
Gochisousama = "It was a feast" / "Thank you for the meal." Said after eating to acknowledge the food’s deliciousness and appreciate the effort of the person who prepared it.
You might be wondering, what does this have to do with health? Well… quite a lot, actually.
Taking a moment to appreciate your food: thinking about all the hands that played a role in getting it to your plate, the hard work behind every ingredient, and even the simple fact that it cost you your hard-earned money: makes you slow down. It shifts your mindset from mindless eating to mindful eating. Instead of rushing through your next meal while scrolling Instagram, you actually experience your food.
I remember reading a Michael Pollan book (love his writing, highly recommend) where he talked about how disconnected we have become from our food supply. And it is sooo true!
By practicing gratitude and mindfulness during meals, you naturally slow down, tune into hunger and fullness cues, and feel more satisfied. This shift from mindless to mindful eating can help regulate appetite, reducing overeating and improving digestion, which ultimately supports long-term health and satiety.
8. Green Tea has zero calories… Your Venti Green tea sugarfrappucino bomb?
Let’s just say… a lot (around 550kcal)!
Oh, I wrote about nature’s Ozempic and green tea a while back… No, it is not actually Ozempic, but green tea is incredibly healthy and supports the body in multiple ways. Plus, plain green tea has zero calories, while your double-shot caramel frappuccino with extra whipped cream? Packs more calories than a full meal, and does absolutely nothing for appetite regulation.
A daily ritual for longevity in Japan
The Japanese have perfected the art of tea drinking, from the traditional matcha tea ceremony to enjoying sencha, genmaicha, and hojicha throughout the day. On average, they consume about 600 grams of green tea per person each year, making it their most popular drink.
Research suggests that drinking green tea may be linked to a lower risk of death from major causes. Studies on Japanese populations have found that higher green tea and caffeine intake are associated with lower overall mortality rates, meaning regular green tea consumption could support long-term health and longevity.
Sipping green tea: small habit, big health impact
Green tea contains catechins and L-theanine, which support metabolism, reduce stress, and may even help with satiety. It’s packed with antioxidants and might offer modest benefits, such as improving blood sugar control, supporting healthy cholesterol levels, and improving metabolic health in people with type 2 diabetes. Unfortunately green tea it’s not Ozempic magic, but it’s still a fantastic choice to include in your sipping routine.
9. Small portions and presentation matter
Eating is a sensory experience, not only fuel. In Japan, meals are served in small dishes with careful presentation, making even simple foods feel more satisfying. There is a saying there: "Me de taberu" (目で食べる) – "We eat with our eyes."
How does this affect appetite and satiety?
Visually appealing, well-portioned meals create a sense of satisfaction before you even take a bite. Now, compare that to staring at your sad, chalky protein shake, already dreading every sip. Research shows that when food looks abundant and thoughtfully presented, we feel more content with less and it helps with satiety.
Enjoying your food isn’t just a bonus, it can actually help you make better dietary choices. Research shows that focusing on sensory experiences, mindful eating, and positive food memories can promote healthier eating habits.
10. Fat isn’t the enemy, the Japanese just do it smarter
See, again they do not exclude any macronutrients. They eat fats too, yes, even deep-fried tempura. But they also consume plenty of healthy fats from fatty fish rich in EPA and DHA (our bodies cannot create these essential omega-3 fatty acids), along with seafood and sesame seed oil. They also consume a lot of algae-based foods like nori, wakame, and kombu.
Fun fact: Fatty fish get their omega-3 content, from algae, the original source of omega-3s.
Consuming fats is also crucial for hormonal health, cell structure, brain function, and the absorption of fat-soluble vitamins (A, D, E, and K).
So don’t cut out fats but focus on quality sources, something the Japanese diet does exceptionally well.
If I just made you crave Japanese food or daydream about booking a flight to Japan, sorry, but also, same. And if you’ve made it this far (seriously, do people actually read to the end of my articles?), who are you and can we be friends?
Final takeaway
Incorporate some of these Japanese food strategies into your own habits: prioritize unrefined carbs, healthy fats, diverse foods (eat the rainbow), mindfulness, gratitude, variety, umami, and satisfaction (including a bit of hedonic pleasure) instead of restriction. No more forcing down protein shakes or Greek yogurt (unless you actually enjoy them). I promise, there are other ways.
And PS: If you’re looking for a no-BS nutritionist to help with appetite regulation, food noise, and eating in a way that actually works for you, I’m here for it.
