Energy Gels for Sensitive Stomachs: Gentle Options for Better Runs
BY GELCOMPARE TEAM
Some energy gels are easier to digest than others, especially if you have a sensitive stomach. This guide breaks down what to look for, what to avoid, and which gels tend to go down smooth, even on long runs or race day.
Why Gels Upset Your Stomach
During exercise, blood is diverted away from your digestive system to power your muscles. That makes it harder for your body to break down certain ingredients if they’re complex, acidic, or artificial.
Common issues include:
- High concentrations of carbs: Some gels pack in a lot of sugar in a small serving, which can overwhelm your system.
- Maltodextrin-heavy blends: While efficient, maltodextrin can be harsh for sensitive guts.
- Artificial sweeteners or sugar alcohols: Ingredients like sucralose, sorbitol, or erythritol may lead to gas, bloating, or urgent pit stops.
- Artificial sweeteners or sugar alcohols: Ingredients like sucralose, sorbitol, or erythritol may lead to gas, bloating, or urgent pit stops.
What to Look For in a Stomach-Friendly Gel
When searching for a gel that’s easier on digestion, prioritize these traits:
- Simplified ingredient lists: Fewer ingredients = less chance of irritation.
- No artificial sweeteners or sugar alcohols: Stick to naturally-sourced carbs like glucose, fructose, or sucrose.
- Balanced carb sources: A mix of glucose and fructose can improve absorption and reduce GI stress.
- Neutral pH: Some brands use buffering agents or avoid acidic ingredients entirely.
- Caffeine-free: If you’re prone to gut issues, avoid caffeine until you know your tolerance.
Ultimately, everyone’s body is different, but starting with gels that meet these criteria give you a better shot at success.
Best Energy Gels for Sensitive Stomachs
Here are some of the most gut-friendly options on the market today. These gels prioritize clean ingredients, balanced carb sources, and real-world performance. Each links to a full breakdown with ingredients, taste notes, and comparison pricing.
- Maurten Gel 100 – Hydrogel technology encapsulates the carbs, reducing contact with the stomach lining.
- SIS GO Isotonic Energy Gel – Water-based formula means no need to drink additional water and lower concentration of carbs.
- Spring Energy (Canaberry, Hill Aid) – Made with real food like rice and fruit purée, no added sugars or artificial sweeteners.
- UnTapped Maple Syrup – Single-ingredient gel (just maple syrup) that’s naturally easy to digest.
- Hüma Chia Energy Gel (Original) – Uses fruit purée and chia seeds for steady absorption; no artificial ingredients.
Each runner will react differently, but these brands have strong reputations among those with sensitive stomachs
How to Test Gels Safely
Finding your ideal gel takes a bit of trial and error — but there are smart ways to minimize risk while testing.
- Try one gel at a time: Don’t test multiple new products at once. It’s hard to know what caused an issue.
- Start with a short run: Use easy efforts for your first test — not races or long sessions.
- Take with water: Always consume gels with plain water to aid absorption and avoid overloading your gut.
- Avoid taking on hills or sprints: Give your body time to start processing the gel before asking for max effort.
- Keep a log: Track how you felt, what you ate before, and what the gel ingredients were.
If a gel doesn’t work for you, note the ingredients and look for patterns across products that do and don’t sit well.
Frequently Asked Questions
Is caffeine bad for sensitive stomachs?
It can be. Caffeine increases gut motility, which may cause issues for runners who are already prone to GI distress. If you’re unsure, stick to caffeine-free gels at first and test caffeinated ones gradually.
What if all gels upset my stomach?
Try switching to real-food options (like dates or bananas), liquid nutrition (sports drinks), or a slower-absorbing format like chews. Also consider spacing out your intake more, adjusting your hydration, or consulting a sports nutritionist.
Can I make my own stomach-friendly gel?
Yes — some runners create DIY gels with honey, maple syrup, or diluted fruit purée. It’s not as portable or long-lasting as commercial gels, but it gives you full control over the ingredients.
Final Thoughts
Gut issues don’t have to be part of endurance training. With the right gel and a bit of testing, most runners can fuel comfortably — and perform better because of it.
Use this list as a starting point, and remember: your stomach is part of your training too. Give it the same attention you give your pace or mileage, and it’ll reward you on race day.
