Best Natural Energy Gels (2026): The Most Gut-Friendly Running Gels Compared

If you're looking for the best natural energy gels, you've probably discovered that "natural" doesn't always mean what you think it does.

For many runners, choosing a natural energy gel isn't just about avoiding artificial ingredients. It's also about looking after their stomach. Few things ruin a run faster than stomach cramps, bloating, nausea or an urgent search for the nearest toilet halfway through a race.

While no energy gel can guarantee you'll avoid gastrointestinal (GI) issues, many runners find that gels made from simple, recognisable food ingredients are easier to tolerate than those containing highly processed carbohydrates or long lists of additives. That's why more runners are turning to natural alternatives built around ingredients such as maple syrup, honey and fruit.

However, not all natural energy gels are created equal.

Some brands describe their gels as natural because they contain fruit flavourings or plant extracts, yet their main ingredient is still maltodextrin, a highly processed carbohydrate typically made from corn, wheat or potato starch.

So before choosing a natural energy gel, it's worth asking yourself one question:

How natural do you actually want your running fuel to be?

If your goal is to fuel your runs with ingredients you'd recognise from your kitchen rather than a food factory, always read the ingredients list carefully. Marketing claims can be misleading, but ingredients never lie.

Here's our guide to the main types of natural energy gels available today.

1. Chia Seed Energy Gels

Chia gels are popular with runners looking for a whole-food approach to fuelling.

Typically made from soaked chia seeds mixed with fruit or water, they contain fibre, healthy fats and some carbohydrate.

Pros

• Made from real food ingredients
• Rich in omega-3 fats
• Good source of fibre

Cons

• Usually provide relatively little carbohydrate compared with traditional energy gels.
• Require preparation at home.
• The texture is often gritty, making them harder to consume while running.
• Because chia seeds are naturally high in fibre, they digest more slowly than simple carbohydrates. While that's beneficial for everyday nutrition, extra fibre isn't always ideal during races when runners are trying to minimise the risk of stomach discomfort.

Best for: Easy training runs rather than races or high-intensity sessions.

2. Honey Energy Gels

Honey has fuelled endurance athletes for centuries and remains one of the most natural options available.

It naturally contains glucose and fructose, making it an effective source of carbohydrate during exercise.

However, honey contains a relatively high proportion of fructose. Some runners absorb fructose less efficiently than glucose, meaning larger amounts may increase the likelihood of bloating, stomach cramps or diarrhea, particularly during longer races or in people with IBS or sensitive stomachs.

Another drawback is temperature. Honey becomes much thicker in cold weather and can almost solidify, making it difficult to squeeze from a gel sachet unless it's warmed beforehand.

Pros

• Natural ingredient
• Good source of energy
• Pleasant taste

Cons

• Higher fructose content may not suit every runner's stomach.
• Thickens significantly in cold weather.
• Can be difficult to consume during winter races.

Best for: Runners who tolerate fructose well.

3. Fruit Purée or Fruit Juice Gels

Many brands use fruit purées, dates or concentrated fruit juices as their main carbohydrate source.

These are undoubtedly natural but aren't always the most practical option.

Fruit contains a high percentage of water, meaning you often need a much larger pouch to deliver enough carbohydrate.

Some fruit pouches weigh around 70g yet still provide only around 20g of carbohydrate.

Trying to carry and stomach several of these during a marathon or ultra can become difficult. Consuming larger volumes while running can also leave some runners feeling uncomfortably full, particularly later in a race when the stomach is already under stress.

Pros

• Real fruit ingredients
• Naturally occurring vitamins and plant compounds

Cons

• Large pouches
• Lower carbohydrate density
• Can feel filling when multiple pouches are needed

Best for: Ultra runs when you can take more time to consume it (but you may want to combine with a more compact gel to avoid that ‘full’ stomach feeling)

4. Brown Rice Syrup Energy Gels

Brown rice syrup is another ingredient often marketed as a natural alternative.

Although it starts life as wholegrain rice, the syrup itself is produced by breaking down rice starch into simpler sugars. Many products combine it with dates or fruit purées.

While brown rice syrup provides carbohydrate, it contributes relatively little nutritionally beyond energy and often produces gels that contain fewer carbohydrates than more concentrated natural fuels. Depending on the formulation, runners may need to consume more product to reach their carbohydrate target, which isn't always ideal when trying to keep the stomach comfortable during longer efforts.

Pros

• Plant-based
• Mild flavour

Cons

• Often lower in carbohydrate than other gels
• Usually blended with additional ingredients
• Limited naturally occurring nutrients beyond carbohydrate

Best for: Runners looking for a plant-based alternative and don’t mind about the lack of nutritional benefits beyond carbs.

5. Maple Syrup Energy Gels

When it comes to balancing natural ingredients with sports performance, maple syrup is difficult to beat.

Unlike many natural foods, maple syrup naturally contains a high concentration of simple carbohydrates in the form of sucrose. During digestion, sucrose is rapidly broken down into approximately equal amounts of glucose and fructose, providing a balanced source of carbohydrate that's well suited to endurance exercise.

This means you can get more than 24g of carbohydrate in a compact gel, without needing bulky fruit pouches or homemade mixtures.

Maple syrup also naturally contains:

• Potassium
• Calcium
• Iron
• Manganese
• Naturally occurring antioxidants

Manganese contributes to normal energy-yielding metabolism, helping the body convert carbohydrates into usable energy during exercise.

Another advantage is simplicity. Pure maple syrup contains very few ingredients, making it an appealing option for runners who prefer to fuel with real food rather than highly processed carbohydrate blends. The best gels are those that blend maple syrup with sodium as the only thing missing from maple syrup, when used for endurance exercise, is the key electrolyte sodium.

Our Pick: Protein Rebel Maple Ignite

If you're looking for a genuinely natural running gel made from real food ingredients, Protein Rebel's Maple Ignite stands out.

The UK's first maple syrup energy gel, Maple Ignite has become an award-winning choice for runners looking for natural performance fuel that's enjoyable to take during training and racing.

Each Maple Ignite gel provides 24g carbohydrate with the sea salt supplying 110mg sodium, creating a simple formulation that delivers both energy and electrolytes.

One reason many runners choose Maple Ignite is that it's gentle on the stomach. Its short ingredient list, smooth consistency and absence of highly processed carbohydrate blends make it a popular option among runners who have previously experienced stomach cramps, bloating or GI discomfort with other energy gels. While every runner responds differently to nutrition, many find that fuelling with simple, real-food ingredients is easier to tolerate on longer runs.

The texture is another advantage. Rather than being sticky or overly thick, Maple Ignite is only slightly thicker than water, making it easy to swallow while running without needing to chew or immediately wash it down.

For runners wanting an extra boost later in a race, Protein Rebel’s Maple Coffee energy gel combines the same maple syrup base with 45mg caffeine from the added coffee.

Why runners choose Maple Ignite

• Made from Grade A Canadian maple syrup
• 24g carbohydrate per gel
• Added sodium from sea salt
• Naturally contains potassium, calcium, manganese, iron and antioxidants
• Smooth, easy-to-swallow texture
• Tasty – like salted caramel
• Gentle on the stomach
• Award-winning
• Compact (36g packet)
• Easy to open with an anti-litter tag
• Competitively priced
• Available in both regular and caffeinated versions

The Verdict

Not all natural energy gels are equally natural.

Some rely heavily on highly processed carbohydrates despite their marketing, while others are built almost entirely around real food ingredients. If you're looking for fuel that's effective, compact and kind to your stomach, it's worth reading the ingredients list carefully rather than relying on the claims on the front of the packet.

For runners who want natural performance without compromise, maple syrup offers the best combination of rapidly available carbohydrate, naturally occurring minerals, great taste, low risk of GI distress and real-food simplicity.

If your priorities are natural ingredients, gut comfort and effective fuelling, we'd choose Protein Rebel Maple Ignite as the best natural energy gel for runners.

Frequently Asked Questions

Are natural energy gels better than maltodextrin energy gels?

Neither is automatically "better", it depends on what matters most to you.

Maltodextrin is a highly processed carbohydrate that has been used in sports nutrition for decades because it's rapidly digested and absorbed. Many runners use it successfully.

However, research has linked maltodextrin to inflammation of the gut when taken in relatively small qualities, and yet maltodextrin is the main ingredient in most energy gels, so what long-term impacts could taking these gels be having on our body?

If you prefer to fuel with recognisable food ingredients, natural energy gels made from maple syrup, honey or fruit may be a better fit. Many runners also report that simpler ingredient lists feel gentler on their stomach, although individual tolerance varies. Gels that have real food ingredients also provide added health benefits, such as with maple syrup which provides natural occurring electrolytes, iron, manganese and antioxidants.

The most important thing is choosing a gel that provides enough carbohydrate, is easy for you to digest and that you'll actually enjoy taking during long runs.

Are maple syrup energy gels good for marathons?

Yes.

Maple syrup naturally provides rapidly available carbohydrate in the form of sucrose, which is broken down into 1:1 glucose and fructose during digestion.

This makes it an excellent fuel for endurance events such as half marathons, marathons and ultramarathons.

The key is to consume enough carbohydrate overall. Current sports nutrition recommendations suggest aiming for approximately 60–90g of carbohydrate per hour, although if you are new to fuelling runs, start with approximately 40g per hour.

Which energy gels are easiest on the stomach?

There isn't one energy gel that's easiest for everyone because every runner's digestive system is different.

That said, runners who experience GI issues often look for gels that:

• Have a short ingredient list.
• Are made from simple carbohydrate sources.
• Aren't overly thick or sticky.
• Have a flavour they won't tire of after several hours.
• Have been tested in training before race day.

Many runners choose maple syrup-based gels because they're made from simple, recognisable ingredients and have a smooth consistency that's easy to consume while running.

What is the most natural energy gel?

That depends on how you define "natural."

Some products marketed as natural still use highly processed carbohydrates such as maltodextrin as their primary ingredient.

If your definition of natural means ingredients that come directly from real foods with minimal processing, then gels based on maple syrup, honey or fruit purée are among the most natural options available.

The easiest way to check is by reading the ingredients list rather than relying on the claims on the front of the packet.

Are maple syrup energy gels suitable for ultrarunning?

Absolutely.

Many ultrarunners prefer maple syrup gels because they offer a refreshing alternative to artificially flavoured gels and sit well on their stomach.

During events lasting several hours, taste fatigue can become a real problem. Because maple syrup has a clean, natural flavour and smooth texture, many runners find it easier to continue consuming deep into an ultra.

How many energy gels should I take during a marathon?

The answer depends on how many carbohydrates each gel contains.

Rather than counting gels, it's better to work backwards from your carbohydrate target.

Most sports nutrition guidelines recommend aiming for 60–90g of carbohydrate per hour during a marathon, although some runners perform well on slightly less while others train their gut to tolerate more. If you’re new to fuelling start off with about 40g carbs per hour,

So if your gel provides 24g of carbohydrate, you'll typically need around 2-3 gels per hour. This should always be practised in training before race day.

Do natural energy gels contain electrolytes?

Some do, some don't.

Most natural gels contain naturally occurring electrolytes but in varying amounts. For example, honey only contains trace amounts which aren't effective for endurance purposes whereas maple syrup contains effective levels of potassium and calcium. 

The most important electrolyte is sodium which is often added. For example, Protein Rebel’s Maple Ignite and Maple Coffee gels include 110mg sodium per gel from added sea salt.