How do I win?

Well, its a delicate game that involves careful strategy (and Lactaid).

Still, I am not always victorious.

Doesnt this game sound fun for the whole family?

Bloated often gets used as a blanket term any time your stomach is full, tight, or swollen.

But what do we actually mean when we call ourselves bloated?

What bloating actually is

First, what bloating is not: Bloating is not belly fat.

Bloating is not the same as water retention (even though the descriptors get used interchangeably).

Bloating is not something tofeel guilty aboutbecause youre full from a delicious meal.

Anumber of factorscan lead to bloating, such as constipation, food sensitivities, or swallowing too much air.

Consuming too much, too quickly

Not all feelings of fullness are necessarily bloating.

This can happen when youre having a lively conversation and gulping air between bites.

Other culprits include carbonated drinks, chewing gum, and drinking through a straw.

Good ol constipation

Bloating and constipation often go hand-in-hand.

Potential allergies and intolerances

Another common cause of bloating is some sort of food sensitivity.

Weve previously coveredhow to find out which foodsare potentially causing you pain.

(Related: Whatsthe deal with gluten?)

(hey read that in Jerry Seinfelds voice).

Common offenders that lead to bloating include lactose, fructose, wheat, gluten, and eggs.

These include legumes, like beans and lentils, and cruciferous veggies, like broccoli.

These have been found tolead to digestive issueswhen consumed in high amounts.

So-called natural remedies likepeppermint oilare usually nothing more than placebo.

Still, depending on the cause of your bloating, certain over-the-counter digestive enzyme supplements can help.

For instance, taking lactase enzymes will help provide relief if the issue is youre lactose intolerance.

Similarly,Beanois a great option to help break down gas-causing foods (like those high-fiber favorites).

For long term relief, the key to preventing bloating is to identify what causes it for you.

The food diary mentioned above is a useful tactic to get to the bottom of your bloat.

However, if youre experiencing chronic bloating, you may want to talk to your doctor about your symptoms.

Otherwise, best of luck on your holiday food journeys.

A little post-Thanksgiving bloat can be worn like a badge of honor.