A sponge filter with one of those air flow valves is probably the best - current wise. However ther eare ways to baffle the flow of HOB filters. I haev both tetra internal filters and aqueon quiteflows. Both of them have too strong of a current but if you stick some filter foam a/sponge at the outflow, it will slow down the current a bit. Also, putting large decor in front of the fiilter helps as well.
FOr my 5G, I have a tetra 10i and have a large, oversized silk plant and a few smaller silk plants over on the side with the filter. Plus I squeezed some foam into the out flow
This is the aqueon but same deal