List of Energy Gels Without Fructose

Are you having troubles fuelling on long runs or whilst out on the bike? One of the first things you should consider when getting stomach issues and gut problems on long days out is whether you are consuming fructose in your energy gel, powder or chews.

This guide is taken from our larger how to prevent gut issues guide, make sure to check that out so that you can eliminate the issues of your stomach problems.

Some carbs digest easier than others, maltodextrin and glucose are well tolerated by most, while fructose can cause issues for some due to its slower absorption. If you experience bloating, cramps, or diarrhea, try reducing or eliminating fructose from your fuel.

Fructose is absorbed more slowly and inefficiently than glucose, which can lead to gut issues if consumed in high amounts, especially during endurance exercise. 

Low or no fructose in your energy gels can help reduce gut issues because fructose has a limited absorption rate. The intestines can only process a certain amount at a time, and any excess remains in the gut, drawing in water and potentially causing bloating, cramps, or diarrhea. 

Additionally, fructose relies on a specific transporter, which some people have in lower amounts, making digestion more difficult. This specific issue may not affect you but may be something else to consider when working out why your fuelling options aren't working for you.

By avoiding excess fructose or completely removing it from the fuel options you choose, there’s less sugar left in the gut, which reduces fermentation by gut bacteria, another common cause of discomfort and gastro issues. 

Gels without fructose also tend to have a lower osmolality, meaning they don’t pull as much water into the intestines. This can help reduce dehydration risk and improve overall digestive comfort during endurance activities.

These are just a few of the sample issues you may come across when trying to work out what does and doesn't work for you.

For those prone to GI distress, using glucose-only or maltodextrin-based fuels can be easier on the stomach and that is why we've created this list of energy gels that have zero fructose or fruit juice concentrate used in any of their ingredients.

We get this data from our one of a kind endurance fuel database that we are continually updating with new fuel options as we come across them and each and every single fuel gets over 50+ data points, one of those being the carb and sugar types they use and that is how we can create this definitive list of energy gels without fructose below.