In your SHAPE Program Guidebook, we list a few brands of crackers that you can include in Phases I and II of the SHAPE Program. Because product availability varies from region to region and brands can change their ingredients list at any time, we will update this article accordingly to help you choose the best approved crackers.

You can read about how to read labels here, but we realize there can be confusion regarding crackers since they technically contain non-approved ingredients like rice flour and vegetable oil. So, why do we approve the use of crackers in Phase I? Because when the variables of the SHAPE Program were initially tested, there tended to be greater success when some moderate carbohydrate and small amounts of fat were included. The crackers are optional, and some find they do better without them, but for many, metabolic balance is achieved and maintained by following this protocol.


With regards to crackers, here are some things to look for when shopping and reading labels:

Approved Cracker Ingredients

NON-Approved Cracker Ingredients

Anything from this SHAPE-Approved list.

Anything from this Non-approved list.


Artificial colors

Gluten free grains: amaranth, millet, quinoa, rice

Artificial flavors

Nuts: almonds, pecans

Artificial sweeteners

Oils: palm, safflower, sunflower

Bean flour: garbanzo/chickpea

Potato starch

Corn flour, cornstarch

Seeds: poppy, pumpkin, sunflower

Hydrogenated oil

Sorghum flour





Sugar (can be listed under 71 different names, including maltodextrin, tapioca syrup and others)




Other Cracker Guidelines:

  • Stick to plain flavors. No cheese, ranch, BBQ, smoked, etc.
  • Read the labels on every box you buy. Brands can change their recipes without changing their packaging. (This is especially true for packaged broths.)
  • Blue Diamond Nut Thins seem to work for the greatest number of people, so crackers with a similar ingredient list and nutrition profile will likely also work well. If you have a nut allergy, Sesmark and Edward & Sons make similar crackers without nuts.


At this time, the following list of crackers from these well-known brands have approved ingredients. There may be other brands that also work, but always read the labels carefully for anything in the non-approved list.


Back to Nature Gluten Free

  • These flavors are approved:
    • Gluten-Free Multi-Seed Rice Thin Crackers



Blue Diamond Nut Thins

  • These flavors are approved:
    • Almond
    • Almond Hint of Sea Salt
    • Pecan
    • Artisan Chia Seeds
    • Artisan Flax Seeds
    • Artisan Multi-seeds
  • These flavors contain sugar or other non-approved ingredients:
    • Cheddar Cheese
    • Country Ranch
    • Honey Cinnamon
    • Pepper Jack Cheese
    • Smokehouse
    • Sriracha
    • Artisan Asiago Cheese
    • Artisan Sesame Seeds


Edward & Sons Brown Rice Snaps

  • These flavors are approved:
    • Onion Garlic
    • Tamari Seaweed
    • Tamari Sesame
    • Toasted Onion
    • Unsalted Plain
    • Unsalted Sesame
    • Vegetable
  • These flavors contain sugar or other non-approved ingredients:
    • Black Sesame
    • Cheddar
    • Exotic Rice Toast (all flavors)



  • These flavors are approved:
    • Black Sesame Seed & Black Pepper
    • Dill
    • Hemp Seed & Hatch Green Chile
    • Rosemary
    • Savory
    • Sea Salt
    • Tomato & Basil
  • These flavors contain sugar or other non-approved ingredients:
    • Cinnamon & Currants


Hu Grain-Free Crackers

  • These flavors are approved:
    • Everything
    • Pizza
    • Sea Salt



Mary’s Gone Crackers

  • These flavors are approved:
    • Black Pepper
    • Herb
    • Jalapeño
    • Original
    • Onion
    • Super Seed Basil & Garlic
    • Super Seed Classic
    • Super Seed Everything
    • Super Seed Rosemary
    • Super Seed Seaweed & Black Sesame
  • These flavors contain sugar or other non-approved ingredients:
    • Real Thin Crackers (all flavors)



Nabisco Good Thins

  • These flavors are approved:
    • The Rice One Simply Salt
  • These flavors contain sugar or other non-approved ingredients:
    • The Beet One
    • The Cheese One (all flavors)
    • The Chickpea One
    • The Corn One
    • The Potato One (all flavors)
    • The Rice One Sea Salt & Pepper
    • The Rice One Veggie Blend



  • These flavors are approved:
    • Rice Thins Brown Rice
    • Rice Thins Sesame
    • Savory Rice Thins Brown Rice
    • Savory Rice Thins Original
    • Savory Rice Thins Toasted Onion and Garlic
    • Ancient Grains Sea Salt
    • Mini Rice Crackers Sesame Garlic
    • Sesame Thins Brown Rice (bag-in-box)
    • Sesame Thins Original (bag-in-box)
  • These flavors contain sugar or other non-approved ingredients:
    • Rice Thins Cheddar
    • Rice Thins Teriyaki
    • Savory Rice Thins Teriyaki
    • Savory Rice Thins Cracked Wheat and Sesame
    • Ancient Grains Garden Kale
    • Ancient Grains Jalapeño Cheddar
    • Ancient Grains Parmesan Herb
    • Mini Rice Crackers Black Bean Salsa
    • Mini Rice Crackers Chili Lime
    • Mini Rice Crackers Simply Salted
    • Sesame Thins Cheddar (in tray)
    • Sesame Thins Garlic (in tray)
    • Sesame Thins Original (in tray)


Simple Mills

  • These flavors are approved:
    • Almond Flour Crackers Black Pepper
    • Almond Flour Crackers Rosemary
    • Almond Flour Crackers Sea Salt
    • Almond Flour Crackers Sun-Dried Tomato & Basil
    • *Sprouted Seed Crackers Everything (only 8 per day)
    • *Sprouted Seed Crackers Garlic & Herb (only 8 per day)
    • *Sprouted Seed Crackers Jalapeño (only 8 per day)
    • *Sprouted Seed Crackers Original (only 8 per day)
  • These flavors contain sugar or other non-approved ingredients:
    • Almond Flour Crackers Farmhouse Cheddar
    • Almond Flour Crackers Smoky BBQ Cheddar
    • Veggie Pita Crackers (all flavors)

*Because the Sprouted Seed varieties are quite a bit larger, a daily serving size is 8 crackers.



Simply Balanced (Target-only brand)

  • These flavors are approved:
    • Gluten Free Multigrain with Flax Brown Rice Crackers
  • These flavors contain sugar or other non-approved ingredients:
    • Gluten Free Sesame Brown Rice Crackers
    • Sea Salt Pita Crackers


If you are using an older guidebook (7th Edition or before, titled “The Complete Patient Guidebook”), be sure to cross out Crunchmaster and Melba. Crunchmaster and the most popular melba brand, Old London Melba, both have added sugar or some other non-approved ingredients in every flavor.

Thank you for your diligence and desire to learn how to best help your body heal. Learning to read labels and recognize inflammatory ingredients is crucial to your long-term success.