Whole grains such as brown rice, quinoa and barley among others are rich in fiber. Fiber as we have already seen has many benefits to the liver because it improves digestion and hence making the work of the liver easier. Fiber helps the liver shed the excess cholesterol and fat. Whole grains also help in protecting the liver from nonalcoholic diseases. You should always take a meal full of whole grains daily. This will ensure that your liver stays in perfect health for a long time.