I know what you mean, having this issue right now. Every day since rescaping on Saturday I am finding bits of the Alternanthera Tropica 1-2 grow floating. It is in the highest flow area, right in front of the violet, which was intentional as I want it to get good light and CO2, but until it has established roots, those small plantlets take a battering. I don't know whether to blame the flow or the Corys who like to root around that area too. I suspect it is six of one half a dozen of the other!
Since moving from the spraybar to the violet, I have had to reduce the flow rate on the filter as on high it just strips plants out the substrate immediately. Ian is right about the 10 times rule of thumb, but as Alto says, everyones tank is a bit different and you just have to see what works for you. If you can get reasonable flow through the entire tank, your DC is lime green where ever you move it in the tank and you have no stagnant dead spots in the flow, I would not obsess too much whether you have 5x 10x or 20x turnover. It's also worth commenting that with my higher flow all my fish just hid behind the bogwood in the lowest flow area, I never saw them unless I turned the filter off or was feeding them. Now with slightly lower flow, they are out all the time, the embers are displaying natural schooling behaviour that they never did before. There has to be a balance between flow and happy fish and happy plants and you can't always put a number on that. To caveat that, I have only been setup since Saturday and could end up with an algae farm with my current flow! Time will tell.