Top 5 Energy Gels For Sensitive Guts

Tired of energy gels leaving your stomach in knots? Bloating, cramps, or nausea mid-race can quickly derail performance. Luckily, some gels are specifically designed to fuel you hard while being gentle on the gut.

Table of Contents

• What makes a gel gut-friendly?

• Top 5 Energy Gels for Sensitive Stomachs

• How to Choose the Right Energy Gel for Sensitive Stomachs

• Can Gut-Friendly Energy Gels Fuel Your Training or Race?

• Other Fuel Options for Sensitive Stomachs

What Makes a Gel Gut-Friendly?

• Fructose-free or lower fructose content → Fructose can be harder to absorb in the gut, especially in large amounts and may trigger GI issues for some athletes. Gels that stick to glucose, maltodextrin, or rice/maple-based carbs can be easier to tolerate (1-4).

• Low-FODMAP ingredients → Some sugars and additives can ferment in the gut and cause bloating or discomfort. Gels formulated with low-FODMAP ingredients are gentler on sensitive stomachs (5,6).

• Lower carb concentration per serve → Extremely concentrated gels (40-50g carbs in one go) may sit heavily in the stomach. Smaller, more balanced carb doses are often digested easier (7,8).

• Isotonic or water-based formulas → These are designed to match the body’s natural fluid balance, which can make them easier to absorb without needing extra water (7,9).

• Hydrogel technology → Some newer gels use sodium alginate to encapsulate carbs in a gel matrix, helping them pass through the stomach, enhance gastric emptying and facilitate efficient carbohydrate absorption (8,10).

• Fewer additives → Simpler ingredient lists, without excess caffeine, artificial sweeteners, or thickening agents, tend to be easier on the stomach (11).

Top 5 Energy Gels for Sensitive Stomachs

These are my top 5 energy gels that I suggest all athletes with sensitive stomachs try;

• Untapped Energy Gel → Perfect for maple syrup lovers, this gel is made from natural ingredients with no unnecessary additives.

• PeakFuel Energy Gel → Ideal if you’re after great value and an easy-to-digest carb source.

• Maurten Gel 100 → A clean, neutral-flavoured gel using hydrogel technology for smooth digestion.

• SIS Go Plus Isotonic Energy Gel → A water-based, fructose-free gel designed to be light and easy on the stomach.

• MOOR Energy Gel → A liquid-style gel with a clean, neutral taste, made from Tasmanian blackcurrants and free from fructose.

How to Choose the Right Energy Gel for Sensitive Stomachs

• Choosing the right energy gel depends on your individual needs, gut tolerance, and the type of activity you’re doing.

• Gut tolerance → If you know you have a sensitive gut I highly recommend choosing 1 of the top 5 gels mentioned above.

• Personal preference → Flavour, texture, and whether you prefer water-based or thicker gels can impact how comfortable they are during training or racing.

• Timing and dosage → Consume a gel or another easily digestible carb source about 20 minutes before exercise. For events 1-2 hours, aim for around 30 g carbs per hour. For longer sessions aim for 60-90g per hour. Spreading intake evenly helps absorption and reduces stomach issues.

For more information check out an article I wrote on Which Energy Gel Should I Choose?

If you need help deciding, reach out to me on the Ask Ash page.

Can Gut-Friendly Energy Gels Fuel Your Training or Race?

Yes. A gel doesn’t have to be packed with carbs to be effective. What matters is how well your body can absorb and use those carbs. If a gel upsets your stomach, absorption drops and less energy reaches your muscles (12).

Gut-friendly gels, especially those using glucose-based carbs or hydrogel technology, may be easier to tolerate and deliver steady energy (13). Spreading carb intake evenly throughout exercise may improve absorption and reduce gut issues (14,15).

Other Fuel Options for Sensitive Stomachs

• Energy Chews → Smaller, easier-to-digest pieces of carbohydrate may be gentler on the gut than thick gels. Opt for versions that avoid high-FODMAP sugars to minimise gastrointestinal discomfort such as Precision Fuel & Hydration PF30 Chew.

• Liquid Carbohydrate Drinks → Provide hydration and fuel simultaneously; easier for athletes who struggle with concentrated gels. Options containing cyclic dextrin, such as Rhise Endurance may help reduce gut discomfort during training or racing (16).

• Small, Frequent Doses → Regardless of fuel type, consuming smaller amounts more often can reduce gastrointestinal discomfort.

Summary

• Gut-friendly gels are easier to digest and may be fructose-free, low-FODMAP, lower in carb concentration, water-based or a hydrogel.

• Some gels upset the stomach due to high sugar load, fructose content or thick textures.

• Top 5 Energy Gels for Sensitive Stomachs:
  → Untapped Energy Gel
  → PeakFuel Energy Gel
  → Maurten Gel 100
  → SIS Go Plus Isotonic Energy Gel
  → MOOR Energy Gel

• Choosing the right gel depends on personal tolerance, race duration and carb needs.

• Testing gels in training is crucial to avoid GI issues on race day.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References:

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14. Jeukendrup, A.E. (2017). Training the Gut for Athletes. Sports Medicine, 47(Suppl 1), 101–110.

15. Maughan, R.J., & Burke, L.M. (2012). Practical nutritional recommendations for the athlete. Nestle Nutrition Institute Workshop Series, 69, 131–149.

16. Takii H, Takii-Nagao Y, Kometani T, Nishimura T, Nakae T, Kuriki T, Fushiki T. Fluids containing a highly branched cyclic dextrin influence the gastric emptying rate. Int. J. Sports Med. 2005;26:314–319

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.