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.
Now let's zoom in on the actual cells that make up the epidermis. In general, the skin is made of epithelial cells, or cells that are tightly packed together in layers. Cells known as keratinocytes are the primary members of the epidermis. These are the cells that are made by the stratum basale and move outwards towards the stratum corneum.