Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine. Eating more plant foods -- vegetables, beans, fruit, whole grains, and nuts -- is the best way and is one of the recommendations from the U.S. government's 2015 Dietary Guidelines.
The epidermis is the outer (epi in Greek meaning over or upon) of the two layers that make up the skin (or cutis), the inner layer being the dermis.
Epidermis: The upper or outer layer of the two main layers of cells that make up the skin. The epidermis is mostly made up of flat, scale-like cells called squamous cells. Under the squamous cells are round cells called basal cells. The deepest part of the epidermis also contains melanocytes. These cells produce melanin, which gives the skin its color. The other main layer of the skin is the dermis, the inner layer of skin, that contains blood and lymph vessels, hair follicles, and glands.