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.
The epidermal layer is the thinnest of the layers and is made up of its own set of thinner layers. The outermost layer is composed of keratin (a fiber protein) cells. These cells combine with a thin layer of oil to create a water-proof layer. Beneath this is a clear transparent layer through which light can pass.