A diet high in cereal, vegetables and other plant fiber may be the latest weapon in the battle of the bulge. Obesity in the United States is considered an epidemic, and too many pounds can set the stage for numerous health problems, particularly heart disease.

High-fiber diets may help protect against obesity and heart disease, according to a new study published in Journal of the American Medical Association. In the 10-year study of more than 2,900 adults, low- fiber diets were associated with excessive weight gain.

In addition, study participants who got more fiber into their everyday diets weighed an average eight pounds less than their counterparts who did not eat much fiber. The findings held true, regardless of a person's fat intake.

Americans acquire more of their fiber from cold breakfast cereal than any other food, followed by apples, bananas, oranges, peas, cooked carrots and tomato sauce.

Experts say it's easy to boost daily fiber intake. Start your day with a bowl of whole-grain cereal. Read labels to check fiber content. Grab whole-grain toast instead of a bagel, and make your sandwiches with whole grain bread. Also, eat at least five servings of fruits and vegetables each day.