What Is a Good Substitute for Running Gels? Top 10 Natural & DIY Alternatives

November 16, 2025 •

4 min read

Reports indicate that a significant portion of runners, up to 80%, experience some form of gastrointestinal distress during long runs, making it critical to find a good substitute for running gels that agrees with your stomach. This common issue, alongside a dislike for the taste or texture, drives many athletes to explore more personalized fueling options for optimal performance.

Quick Summary

Explore effective alternatives to traditional running gels, including natural options like dried fruits and honey, commercial energy chews, and homemade recipes for better digestion and sustained energy without the common drawbacks.

Key Points

Test During Training: Never try a new fueling strategy on race day to avoid unexpected stomach issues.
Consider Whole Foods: Natural options like dates, honey, and bananas provide excellent carbs and can be easier on the stomach than processed gels.
Balance Hydration and Fuel: Some alternatives, like carbohydrate drinks, can serve both purposes simultaneously, which is highly efficient for intense or hot-weather runs.
Mix Sweet and Savory: Alternating between different fuel types, like pretzels and dates, can prevent flavor fatigue and provide variety for ultra-endurance events.
DIY Can Save Money: Making your own energy gels from honey, maple syrup, or chia seeds is a cost-effective way to control ingredients and customize flavor.
Listen to Your Body: Pay attention to your body's signals for hunger, bloating, or fatigue to fine-tune your fueling schedule and choices.

Why Runners Seek Gel Alternatives

While energy gels offer undeniable convenience and a rapid dose of carbohydrates, they are not a one-size-fits-all solution for every athlete. Many runners face significant challenges that lead them to seek a substitute:

Gastrointestinal Distress: A large percentage of runners experience stomach upset, bloating, or nausea from the high concentration of sugars and specific carbohydrates (like maltodextrin) found in many gels.
Taste and Texture Fatigue: The often-overly sweet, artificial flavor and gloopy consistency of gels can be off-putting, especially during prolonged events where palate fatigue sets in.
Ingredient Sensitivity: Some athletes prefer whole foods or more natural ingredients to avoid artificial additives, colors, and preservatives commonly found in commercial products.
Cost: Relying solely on packaged energy gels can become an expensive habit, motivating runners to find more budget-friendly and sustainable fueling solutions.

Finding an alternative that works for your unique digestive system and palate is a crucial step toward better performance and a more enjoyable running experience.

Top Natural and Whole Food Substitutes

For runners who prefer a whole-food approach, nature provides a number of excellent fuel sources. These options often contain beneficial fiber, vitamins, and minerals that processed gels lack.

Dried Fruit: Dates, raisins, apricots, and dried pineapple are packed with easily digestible simple carbohydrates and potassium, helping to replenish electrolytes. Medjool dates are a standout, with two dates offering about 35g of carbs.
Honey and Maple Syrup: These natural syrups are a perfect 1:1 substitute for many gels, providing quick energy in convenient, mess-free packets or reusable soft flasks. Maple syrup also contains beneficial minerals like manganese and zinc.
Bananas: A single medium banana contains approximately 27g of carbohydrates and is a fantastic source of potassium. While a bit harder to carry, pre-mashed bananas in a resealable bag are a viable option for longer efforts.
Mashed Potatoes/Sweet Potatoes: Boiled or baked, these can be mashed into a squeeze pouch or bag for easy consumption. They offer complex carbohydrates and, when salted, a much-needed savory flavor and electrolyte boost.
Applesauce Pouches: Like a natural gel, these fruit purees are easy to consume on the move and gentle on the stomach. Look for single-ingredient pouches without added sugars.

Commercial and DIY Energy Alternatives

For those who appreciate the convenience of packaged fuel but want a different form, or for the DIY enthusiast, several other options are available.

Energy Chews/Blocks: These are small, chewy carbohydrate snacks that can provide a controlled, smaller intake of carbs compared to a full gel. They are less messy and come in various flavors and textures.
Carbohydrate Drinks: Mixing a carb-based powder into your hydration bottle can provide both fuel and fluids simultaneously. This is an efficient way to deliver a steady supply of carbs, especially for high-intensity efforts where chewing is difficult.
Homemade Chia Seed Gel: A DIY favorite, this gel is made by combining chia seeds with water and a sweetener like honey. It offers both carbs and antioxidants and can be more palatable than store-bought options.
Rice Cakes and Energy Balls: Popular in ultra-running, rice cakes and homemade energy balls (made with oats, nut butter, and dried fruit) offer a more substantial, chewable fuel source for longer efforts where a bit of solid food is desired.

How to Find Your Ideal Fueling Strategy

Choosing the right fuel depends on several factors, including the intensity and duration of your run, personal taste, and digestive sensitivity. The key is to experiment during training, not on race day.

Comparison Table: Gels vs. Common Alternatives


Fuel Option	Pros	Cons	Ideal For	Digestion	Carbs (approx. per serving)	Cost
Energy Gels	Quick, compact, high carb concentration	Can cause GI issues, palate fatigue, artificial taste	High-intensity efforts, fast races	Very Fast	20-30g	High
Honey/Maple Syrup	Natural, easily digestible, fast energy	Messy without packets, very sweet, pure sugar	Quick boost, stomach-friendly fuel	Fast	15-25g	Medium
Dried Dates	Natural, good texture, potassium rich	Chewing required, can be sticky, risk of GI distress with large amounts due to fiber	Slower, long-distance efforts	Moderate	17g (2 medjool)	Low
Energy Chews	Controlled dosing, less messy than gels	Can be very sweet, requires some chewing	Steady, consistent fueling	Fast	20-30g	Medium/High
Carb Drinks	Hydration + fuel combo, easy to consume	Can be bulky to carry, requires mixing	Intense/hot weather runs, easy digestion	Very Fast	Varies (e.g., 60g/L)	Medium/High
Mashed Potatoes	Savory option, whole food, easy on stomach	Prep time, portability can be tricky	Ultra-running, low-intensity long runs	Slow	30g+	Very Low

Conclusion: Fuel Your Way to Success

Choosing a running fuel is a personal journey of trial and error. There is no single "best" option; the most effective strategy is the one that fuels your body efficiently without causing distress. By exploring the wide range of natural, commercial, and homemade alternatives to traditional energy gels, you can create a personalized fueling plan that supports your training goals. Remember to test new foods and methods during your training runs to ensure they work for you before race day. Proper fueling is not just about avoiding the crash but about building a sustainable and enjoyable relationship with your running nutrition.

For more expert guidance on fueling your run with good nutrition, consider resources like the Mayo Clinic Health System.

This content is for informational purposes only and is not medical advice. Consult with a healthcare professional or registered dietitian before making significant changes to your fueling plan, especially if you have a pre-existing medical condition.

Frequently Asked Questions

Yes, studies have shown that natural foods like raisins or potatoes can be just as effective as commercial gels for fueling endurance activities, provided they deliver a similar amount of easily digestible carbohydrates.

For soft foods like bananas or mashed potatoes, you can use small, reusable squeeze pouches or resealable sandwich bags. For denser options like dried fruit or pretzels, a small Ziploc bag or a running belt pouch works well.

Yes, honey is an excellent substitute for energy gels. It's a natural blend of glucose and fructose that is easily absorbed, with a similar mouth-to-muscle time as commercial gels. You can carry it in small packets or a reusable soft flask.

For runners with sensitive stomachs, liquid-based fuels like electrolyte drinks or simple fruit purees such as applesauce pouches are often the easiest to digest. Whole foods like boiled, salted potatoes or rice cakes are also popular for being gentle on the gut.

For runs lasting over 60 minutes, most sports nutrition experts recommend consuming between 30 and 60 grams of carbohydrates per hour. For ultra-endurance efforts (over 2-3 hours), this can increase to 60-90 grams per hour.

A simple DIY gel can be made with honey, pureed dates, a pinch of salt, and a splash of water for desired consistency. You can add a mashed banana or a spoonful of chia seeds for extra nutrients.

Yes, energy chews are a popular alternative. They provide a similar carb boost in a chewable, portion-controlled format, which can feel more substantial and help prevent the overwhelming sweetness sometimes associated with gels.